Barbell Warm-up Olympic Lifting: Every 2min x 12min 3-Position Clean (High Hang, Mid-Thigh, Floor) You can drop after the mid-thigh and take a second to reset for the last pull from the floor. Conditioning: 300m Run 20 Front Squats 135/95 or 95/65 300m Run 15 Hang Squat Cleans 300m Run 10 Clusters* *Squat clean thrustersRead More
Warm-up Strength: Every 90sec x 4 sets 1- Tempo Bench Press x 5 reps @20X1 The tempo is slightly changed from @2211 2- Horizontal Ring Row or Ring Pull-ups with False Grip x 5 reps Conditioning: No Rx today. Pick a progression or skill level that works for you. Adjust the reps so that you...Read More
Warm-up Strength: Every 45sec x 10 sets Deadlift x 1 rep RPE 8 This is the last week of RPE and this type of rep scheme. It’s 2 less reps this week and should be slightly heavier than the last two weeks. Conditioning: For Max Reps Each Minute 1min Wall Balls 20/14 to 10ft 1min...Read More
The 2025 CrossFit Games Open registration is LIVE. More than 300,000 CrossFit enthusiasts are expected to participate in this online competition event hosted at affiliates all around the world! The competition consists of 3 total workouts, one each week from February 27th until March 17th. Workouts are announced on Thursday, and we will complete them in classes...Read More
Barbell Warm-up Barbell Cycling: Every 20sec x 15 sets 1 Power Clean @55-60% Conditioning: No Rx today. You can go as heavy as you want as long as the cleans are fast singles. The front squats should be unbroken. Choose a box height higher than you normally use and work on explosiveness not necessarily speed....Read More
Mobility: Shoulders & Lats Skill: Rope Climb Technique Review Conditioning: As Many Rounds and Reps as Possible in 18min of: 400m Run, Row, Ski or 30/24 Assault Bike 18 Dumbbell Walking Lunges 14 Straight Leg Raises with Dumbbells in Press Position 8 Renegade Rows* 4 Rope Climbs *Row, push-up, row. NOT row, push-up, row, push-up,...Read More
Barbell Warm-up Olympic Lifting: Every 2min x 12min Sets 1-3: High Hang Clean + Mid-Thigh Clean Sets 4-6: Mid-Thigh Clean + Clean from 2” Below the Knee Conditioning: 600m Run 60 Russian Kettlebell Swings 53/35 400m Run 40 Sumo Deadlift High Pulls with Kettlebell 200m Run 20 Deck Squats with Kettlebell (option with reverse burpees)Read More
Warm-up Strength: Every 90sec x 4 sets 1- Tempo Bench Press x 4 reps @2211 2- Strict Supinated Grip Chest to Bar Pull-ups x 5 reps Use a wider grip to open up the chest. It must make contact with the bar to achieve the stimulus. So, use bands as needed to get the full...Read More
Warm-up Strength: Every 45sec x 12 sets Deadlift 1 rep RPE 7-8 A little heavier than last week. Conditioning: As Many Rounds and Reps as Possible in 7min of: 3 Deadlifts 185/135 5 Lateral Burpees Over the Barbell 7 Toes to Bar or As Many Rounds and Reps as Possible in 7min of: 3 Deadlifts...Read More
Barbell Warm-up Barbell Cycling: Every 20sec x 15 sets Power Snatch x 1 rep @55-60% Conditioning: Light, fast and unbroken! 3rds 10 Hang Power Snatch 75/55 30 Double-unders 3rds 10 Hang Squat Cleans 30 Double-undersRead More
