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Workouts.

The way we program is designed to allow members to continually improve all aspects of their fitness. We concurrently train strength, high intensity, and low intensity conditioning to train different energy systems and allow for complete recovery. The assistance work we do on a daily basis is targeted to bring up weaknesses and prevent injury, complementing different types of lifts done throughout the week. Our goal is to help you look and feel better, while developing a large foundation of general physical preparedness (GPP) in the process.

CrossFit Daily Workouts Week of 1/14-1/19

Tucson CrossFit and Personal Training

Monday

A. Strength

1 RM Front Squat

3 x 20 single leg deadlift (10 R/L)

B. Conditioning

12 minute AMRAP

10 push-up

20 cal row

30 jumping lunges (15 R/L)

C. Assistance

Hamstrings, low back

Tuesday

 A. Strength/Skill

Bar muscle up work

5 x 5 weighted chin-ups

B. Conditioning

5 rounds on the 5 minute:

400 m run

15 thrusters (95/65)

10 pull-ups 

C. Assistance

Upper back, abs, triceps/biceps

Wednesday

A. 20 minutes

Even minute: 30 seconds Assault Bike 

Odd Minute: 30 seconds goblet KB hold (70/53)

B. 4 rounds

15 box jumps with step down

12 push press (115/75)

9 toes to bar

C. Assistance

Ab and trunk work

Thursday

A. Strength

Power Snatch 6x3 (70%)

Front squat  6x5 (60%)

B. Conditioning

10 min AMRAP 

30 double unders

15 power snatch (75/55)

C. Assistance

Abs, hamstrings, low back

Friday

A. Strength

1 RM push-press

4 x 25 ring rows

B. Conditioning

1-10 

Deadlift (135/95)

Burpees

C. Assistance

Shoulder, triceps, upper back

Saturday

Always different, always fun. Come and find out @7:30am!