Sample Workout Week
Weightlifting
E2MOM x 6 sets
1 Snatch Panda Pull +
1 Power Snatch +
1 Squat Snatch *:3s pause in catch
*FORM FIRST!! Keep all reps under 80%!
Metcon
5 Rounds *each for time
15/12 cal row
50 DU/SU
15 burps over erg
*Rest 2 minutes* *Each round is an ALL OUT SPRINT!! You will have plenty of rest in order to give 100% every time!
Weightlifting
Back Squats (5 x5 *E2MOM)
*Start at 70% and build
Metcon
6 Rounds (3 rounds each)
Alternate between A and B
A) In 1 min, perform: 8 BJO (24/20) then, MAX Wallball (20/14) Rx+ 30/20
*Rest :30 sec*
B) In 1 min, perform 8 TNG C&J (95/65) Rx+ 115/80 then, MAX HSPU (or standing strict press)
*Rest :30s*
**Rest 2 minutes, then REPEAT
Metcon
Helen (Time)
3 Round for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Accessory
Mectcon (No Measure)
3 Rounds NFT
20 Banded pull-aparts
20 Heavy rKBS
20 UB V-ups
*Rest 3 min*
Weightlifting
1-arm DB Bench Press (4 x10 each * E3MOM)
*warm-up to moderate weight you could do for ~20 reps, attempting to increase weight every round
Metcon (Time)
20 DB Alt Box Step-ups (40/30, 18``) Rx+ 50/35
10 Man-makers
20 DB Alt Box Step-ups
8 Man-makers
20 DB Alt Box Step-ups
6 Man-makers
20 DB Alt Box Step-ups
4 Man-makers
20 DB Alt Box Step-ups
2 Man makers
Weightlifting
1-arm DB Bench Press (4 x 10 each *E3MOM)
*warm-up to moderate weight you could do for ~20 reps, attempting to increase weight every round
Metcon
Cardio Assault (Time)
1 mile run
100 Cal Row
300 DU (600 singles)
Metcon
Stars and Stripes (Time)
50 1-arm KB Thrusters (53/35) Rx+ 70/53
13 Burpees
50 Alt KB push-ups
13 Burpees
50 SDLHP
13 Burpees
50 KB Box Step-overs
13 Burpees
50 KBS
13 Burpees
Metcon
Black Jack (21's) ( Time)
21 Cal Row
1 Ball Slam (40/30) + 20 Cal Row
2 Ball Slams + 19 Cal Row
3 Ball Slams + 18 Cal Row
4 Ball Slams + 17 Cal Row...etc.
...until you end on 21 Ball Slams.
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This place is the best! The coaches are extremely knowledgeable and will help you scale any workout to fit your ability level. And the community is very welcoming! CrossFit A.I.M. is like a second home to me.
Sarah Jimenez Athlete
The training I have received here is the best I’ve had. The coaches are knowledgeable and helpful. They see your full potential and help you strive to reach your goals. I am so happy I am a part of this amazing community.
Carissa Aileen Athlete
Love this gym! Workouts are some of the toughest I’ve ever done. Having had times where one arm or one leg was out of commission due to my age and some physical anomalies the coaches found ways to work around that and still make it tough.
Lori Ann Mousetis Athlete
This place is the best! The coaches are extremely knowledgeable and will help you scale any workout to fit your ability level. And the community is very welcoming! CrossFit A.I.M. is like a second home to me.
