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Booty on Booty

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Fathom CrossFit - CrossFitWORKOUT OF THE DAYA: Front Squat/Back Squat (OT3M-12 (4 Sets): 1x1/2 @ 90-95%)*complete FS reps, rack bar, and then immediately complete BS reps *percentages are based off of your FS 1RMB: Metcon (AMRAP - Rounds and Reps)AMRAP-10 (Teams of 2): 10 Wallballs 10 T2B 100m Sprint *perform…

MU Cycle Week 7

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Fathom CrossFit - GymnasticsGYMNASTICSWarm-up (No Measure)A) WARM-UP: 3 Rounds: 30s/30s Wrist Stretch 30s/30s PVC IR Shoulder Stretch 30s/30s PVC ER Shoulder Stretch 30s Wall Facing HS Hold B) STRENGTH: Russian Dips: 10x3 (60-90s rest) C) MIDLINE STRENGTH: OTM-7: 30s Weighted Hollow Hold (5-15# plate or trainer bar) D) UPPER BODY…

Friday Fitness Fiesta

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Fathom CrossFit - CrossFitWORKOUT OF THE DAYA: Jackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups *Thruster is 45/35 RX - Scaling: Thruster: weight, DBs, sub push press Pull-Ups: jumping pull-ups - Scoring: timeB: Metcon (No Measure)B) OTM-8: ODD: 10 Parallette Jump Throughs EVEN: Rest- Scaling: use boxes -…

4×4

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Fathom CrossFit - CrossFitWORKOUT OF THE DAYMetcon (AMRAP - Reps)4 x AMRAP-4 (4 min rest b/t rounds): 400m Run 21 KBS (53/35 || 70/53) 15 T2B ME Burpees *score is total number of burpees- Scaling: 400m Run= 1 lap+driveway and back *Run scale: 500m row or 25/20 cal bike KBS:…

MU Cycle Week 6

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Fathom CrossFit - GymnasticsGYMNASTICSWarm-up (No Measure)A) WARM-UP: 3 Rounds: 30s/30s Wrist Stretch 30s/30s PVC IR Shoulder Stretch 30s/30s PVC ER Shoulder Stretch 30s Wall Facing HS Hold B) STRENGTH: Russian Dips: 10x3 (60-90s rest) C) MIDLINE STRENGTH: OTM-7: 30s Weighted Hollow Hold (5-15# plate or trainer bar) D) UPPER BODY…