25 Woodbury Rd, Hicksville, NY 11801
631-479-2253

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CrossFit Limitless

saturday

MOBILITY

4 min calf and hamstring smash

2 min shoulder box stretch

2 min KB chest stretch

BW

2 Rounds

50DU

10 PVC OHS

10 Pull ups

10 Dips

10 GHD sit ups

10 Hyper Ext.

SKILL/STRENGTH

7X1 Hi-Hang Snatch – work to a heavy (but perfect) single

WOD

For time:

40 KB Snatches (20 each arm – anyhow) 24/16kg
40 KB OH Walking Lunges (20 steps each arm – anyhow) 24/16kg
Run 800m
40 KB Snatches (20 each arm – anyhow) 24/16kg
40 KB OH Walking Lunges (20 steps each arm – anyhow) 24/16kg

GetAttachment

 

MOBILITY

Foam Roll

Agile 8

Super Front Rack

Wrist Stretch

BW

3 Rounds of Rowling 300M

5 Burpee penatly for every meter off

SKILL/STRENGTH

WORK UP TO  A HEAVY CLEAN THRUSTER

WOD

15.5 

27 CALORIE ROW

27 THRUSTERS 95/65

21 CALORIE ROW

21 THRUSTERS 95/65

15 CALORIE ROW

15 THRUSTERS 95/65

9 CALORIE ROW

9 THRUSTERS 95/65

thursday

MOBILITY

Your Choice

BW

Mini Flight Simulator

5-10-15-20-25-30-25-20-15-10-5

Double Unders. The rope must come to a complete stop before starting the next set.

SKILL/STRENGTH

Rope Climb Work

WOD

“TABATA”

Row for calories

Sit ups

Push Ups

Squats

wednesday

MOBILITY

Foam Roll

Banded hamstring stretch

BB calf smash

Shoulder dislocations

BW

500M row

15 Broad Jumps

15 K2E

15 dips

SKILL/STRENGTH

1RM Deadlift

WOD:

For time:

11 KB sit ups 50/35

22 Deadlifts 155/105

11 inverted burpees

11 KB sit ups

22 power cleans

11 inverted burpees

11 KB sit ups

22 SH2OH

 

tuesday

MOBILITY

Agile 8

2 min wall sit

2 min thoracic spine smash

2 min super front track

BW

5ooM Row

3 Rounds:

10 KB swings

10 Push ups

10 Wall squats

10 Box Jumps

SKILL/STRENGTH

Back Squat: 1X20 @ 90% of 3/18

WOD: For Time

40 Thrusters 45/35

40 Burpees

30 Thrusters 45/35

30 Burpees

20 Thrusters 45/35

20 Burpees

10 Thrusters 45/35

10 Burpees

 

monday

Please welcome Juan to the community!

MOBILITY

Foam Roll

Shoulder box Stretch

Samson Stretch

Banded 5 way shoulder stretch

 BW

Run 400 m or Row 500 m

 3 min of DU practice

  2 rounds:

10 ring push ups

10 KB thrusters 5/5

10 snatch balance PVC or barbell

SKILL/STRENGTH

7X1 Hang Snatch (just above knee) – work to a max for the day

WOD

10 rounds for time of:

5 C2B Pull-ups

10 HR Push-ups

15 Jumping Air Squats

saturday

MOBILITY

Agile 8

Shoulder dislocations

Box Shoulder Stretch

Wall Sit

BW

500M Row
2 ROUNDS:
10 C2B
15 PVC OHS squats
20 jumping lunges

SKILL/STRENGTH

1RM Snatch

WOD
 5 RFT
12 sit-ups
15 lateral jumps over bar
9 hang snatch (95/65)
 

GetAttachment

 

MOBILITY

FOAM ROLL QUADS & THORACIC SPINE

 

KB CHEST STRETCH

BANDED FRONT RACK

WRIST STRETCH

BW

6 MIN AMRAP W/ 45/25 PLATE F2OH

EMOM 3 BURPEES

SKILL/STRENGTH

5X2 CLEAN & JERK @ 80% of 1RM

WOD

WORKOUT 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

 

thursday

MOBILITY

5 WAY SHOULDER MOBILITY

SAMSON STRETCH

WRIST STRETCH

CALF SMASH

FOAM ROLL QUADS

BW

ROW 500M

3 ROUNDS

10 FLOOR LEVERS

15 SHOULDER SHRUGS W/NOSE AND TOES AT WALL

50 FOOT BROAD JUMPS

SKILL/STRENGTH

FREE STANDING HANDSTAND PRACTICE

– OR-

HANDSTAND WALK PRACTICE

WOD

FOR TIME:

400M RUN

25 PUSHUPS

400M RUN

25 SQUATS

400M RUN

25 SITUPS

400M RUN

wednesday

MOB

PSOAS SMASH

WALL SIT

HAMSTRING STRETCH

CHEST STRETCH W BAND

BW

500M ROW

3 ROUNDS:

10 PUSH UPS

10 TUCK JUMPS

10 GHD SITUPS

SKILL/STRENGTH

20RM BACK SQUAT

WOD

9 MIN AMRAP

15 RING DIPS

20 MED BALL CLEANS 20/14

25 KBS 53/35