Roux Fitness

CrossFit Roux 2 - SculptSculptMetcon (No Measure)12min AMRAP: 30 Prisoner Step-ups or 15 Box Jumps :30 KB Front Rack Hold 10 Alternating KB Press ===== 10min AMRAP 20 Supermans 10 Renegade Rows 20 Straight Leg Sit-ups 10 Dips ===== 18min AMRAP 16 Wall-Ball Sit-ups 8 Knee to Elbows 12 Ring…

2018 11 30

Bradley 8:Saturday UPPERBODY

By: Admin 0

CrossFit Roux 2 - CrossFitWarm-upMetconRoux Upperbody Run (Time)Roux Run 5 Hang Power Cleans 5 Push-ups 5 Floor Press Roux Run 10 Hang Power Cleans 10 Push-ups 10 Floor Press Roux Run 15 Hang Power Cleans 15 Push-ups 15 Floor Press Roux Run 20 Hang Power Cleans 20 Push-ups 20 Floor…

2018 11 30

Bradley 8:5

By: Admin 0

CrossFit Roux 2 - CrossFitWarm-upWarm-up (No Measure)2 Rounds: 300m Row 15 Heavy KB Swings 15 Banded Good MorningsStrengthDeadlift (EMOM (10 minutes x 3 reps))1 & 2) 8 reps 3 & 4) 6 Reps; increase weight 5 & 6) 4 Reps; increase weight 7) 3 Reps; increase weight 8) 3 Reps;…

2018 11 29

Bradley S8:5

By: Admin 0

CrossFit Roux 2 - SculptSculptMetcon (No Measure)8min AMRAP (0:00-8:00) 10 Squat Jumps 10 Banded Steps/side 10 Monster Walks (FWD & BWD) 10 Banded Hip Thrusts 10 Ring Rows ===== 16min EMOM (8:00-24:00) 1) Dumbbell Death March 2) Parallette Shoot Throughs 3) Dumbell Snatch 4) High to Low Plank *Rotate through…

2018 11 29

Bradley 8:4 ROWFIT

By: Admin 0

CrossFit Roux 2 - SculptRowFitWarm-up (No Measure)5min Easy Row (increase pace each minute) T-Spine Rotation 10/side 10 InchwormsRow Sprint 300m x 5 Rounds (5 Rounds for time)300m All Out Sprint; 2:00 Rest 300m All Out Sprint; 1:30 Rest 300m All Out Sprint; 1:15 Rest 300m All Out Sprint; 1:00 Rest…

2018 11 28

Bradley 8:4 Endurance Day

By: Admin 0

CrossFit Roux 2 - CrossFitWarm-upEnduranceMetcon (Time)===== 5 Rounds: 12 Burpees 60 Second Wall Sit (Below Parallel) 400m Run ===== 20 Heavy KB Swings (ex: 32kg) 40 Lighter KB Swings (ex. 24kg) 60 Lightest KB Swings (ex 16kg) 80 Air Squats 60 Lightest KB Swings (ex. 16kg) 40 Heavier KB Swings…

2018 11 28

Bradley S8:3

By: Admin 0

CrossFit Roux 2 - SculptMetconMetcon (No Measure)3 Rounds (0:00-8:00) 200m Row 50m All Arms (legs Locked out) 10 Scap Push-ups ====== 2min Rest ====== 12min AMRAP (10:00-22:00) 9 DB Hang Power Cleans R 6 DB Shoulder to OH R 9 DB Hang Power Cleans L 6 DB Shoulder to OH…

2018 11 27

Bradley 8:3

By: Admin 0

CrossFit Roux 2 - CrossFitWarm-upWarm-up (No Measure)3 Sets Tall Kneeling KB Press + Tall Kneeling KB Push Press x 6 Complexes Banded Plank 45secStrengthHang Clean & Jerk Complex (4 x Complex (Build each Complex))3 Hang Power Cleans + 3 Pause Power Jerks12minutes to complete. *2 sec pause OH in the…

2018 11 27

Bradley S8:2

By: Admin 0

CrossFit Roux 2 - SculptSculptMetcon (No Measure)8min AMRAP: 20 Banded Hip Abductors 20 Banded Hip Thrusts (Glute Bridges) 10 Single Leg RDL's (Bodyweight)/side ===== 15min AMRAP (8:00-23:00) 30 Prisoner Box Step-ups (Alt legs) 20 Prisoner Lunges 1:30 Wall-Sit ===== 5 Rounds for time (23:00 - 45:00 or faster) 400m Row…

2018 11 26

Bradley 8:2

By: Admin 0

CrossFit Roux 2 - CrossFitWarm-upWarm-up (No Measure)3 Sets - Not for Time 5 Single Leg Kettlebell Deadlift 10 Side Plank Clamshells/side 20 Windshield Wipers (10/side) *slow controlled movements with purpose to warm up and activate*Clamshells: https://youtu.be/W0bi_6eUf3s *Windshield Wipers https://youtu.be/ug-ZGV0v-Q0StrengthBack Squat (2-2-2-2 (2221))Spend about Ten minutes warming your squat up before…

2018 11 26

Roux Fitness

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