(732) 222-3343

Long Branch Crossfit Blog

ASG Kids Class 8/23/17

Long Branch CrossFit - Absolute Strength YouthWarm-upCoaches Choice Warm Up (No Measure)-General Movement then -Movement SpecificWeightliftingA: Front Squat (4x5)B: Push Press (4x5)MetconMetcon (Time)Chipper: 500m Row, 40 Box Step Ups w/ weight, 30 Goblet Squats, 20...

ASG Kids Class 8/21/17

Long Branch CrossFit - Absolute Strength YouthWarm-upWarm-up (No Measure)Specified by Coach.MetconMetcon (Time)In teams of three, with partners working one at a time alternating full rounds, complete Seven rounds EACH for time: 7 Jumping Pull Ups, 7 Box Jumps, 7...

ASG Kids Class 8/18/17

Long Branch CrossFit - Absolute Strength YouthWarm-upWarm-up (No Measure)Specified by Coach.WeightliftingPush Press (6x3)Rest 2 minutes.MetconMetcon (AMRAP - Reps)Every 3 minutes for 18 minutes: in teams of two, alternating full rounds (score is lunges): 200m run 10...

ASG Kids Class 8/16/17

Long Branch CrossFit - Absolute Strength YouthWarm-upWarm-up (No Measure)Specified by Coach.WeightliftingBack Squats (4x8)Every three minutes: 8 squatsMetconMetcon (Time)In teams of two with one partner working at a time (3 rounds each, 6 total: 10 burpees 20 jumping...

ASG Kids Class 8/14/2017

Long Branch CrossFit - Absolute Strength YouthWarm-upWarm-up (No Measure)Specified by Coach.MetconMetcon (Time)In teams of three, with partners working one at a time alternating full rounds, complete Seven rounds EACH for time: 7 Pull Ups 7 Box Jumps 7 Dumbbell...

LB 8/14/2017

Long Branch CrossFit - CrossFit (All Levels)Warm-upCoaches Choice Warm Up (No Measure)-General Movement then -Movement Specific

All Levels 8/9/17

CrossFit 732 - CrossFit (All Levels)Warm-upBand Walking (No Measure)Medium Short band around knees, 20 yds forward and back then 10 yds side step left, 10 yds side step right, 20 squats.Skill*One minute rest after each movementGood Mornings (4x 8-10 reps)Ring Rows (4x...

ASG Kids Class 8/9/17

Long Branch CrossFit - Absolute Strength YouthWarm-upCoaches Choice Warm Up (No Measure)-General Movement then -Movement SpecificMetconFit: Metcon (3 Rounds for reps)In 3 minutes, complete: 200m Row, Jumping Lunges x Max Reps. Rest 3 minutes, then… In 3 minutes,...

8/9/2017

Long Branch CrossFit - CrossFit (All Levels)Warm-upCoaches Choice Warm Up (No Measure)-General Movement then -Movement SpecificWeightliftingFour sets of: Shoulder Press x 2-3 reps Rest 2 minutes Pistols x 4-5 reps each leg @ 4111 Rest 2 minutesShoulder Press (4x...

OLY day 9

Long Branch CrossFit - Olympic LiftingWarm-upBreathing Work (No Measure)Diaphragm BreathingShoulder Pump Complex (No Measure)8 reps each without putting the bar down High Pull Clean and Jerk Behind Neck Push Press Bent Over Row (85/55lbs)Movement Specific Drills (No...