Warm-up Strength: Every Minute on the Minute x 10min 1- Shoulder Press* x 5 reps 2- Strict Pull-ups** x 5-8 reps *From rack. You can increase weight across the 5 sets as long as technique stays solid and no failed reps. **If proficient, add weight or make them strict chest to bar Conditioning: No Rx...Read More
Group Barbell Warm-up Strength: Front Squat 4×70%, 3×80%, 2×85%, 1×90%, 1×95% Conditioning: Time Cap 20min From 0:00-8:00 Establish a heavy Hang Squat Clean Rest 2min, then @10:00 800m Run 15 Hang Squat Cleans @60% of today’s heaviest lift 400m Run 10 Hang Squat CleansRead More
Here we go! Final workout of the 2023 CrossFit Open. Please READ all the standards before coming to class. CrossFit Open 23.3 Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks50 double-unders15 snatches (weight 1)5 wall walks50 double-unders12 snatches (weight 2)*If completed before the 6-minute time cap, add...Read More
Thursday March 2nd Mobility: Shoulders Skill: Muscle-up Progressions Conditioning: 2-person team 250m Row or 200m Run with partner in static hold: 1) Weighted Wall Sit 2) Dead Hang from Rings 3) Bottom of Lunge Hold 4) Double Overhead Hold 5) Sandbag Bearhug Hold 6) Bottom of Squat Hold 7) Handstand, Plank, or Hollow Hold *All...Read More
Warm-up Strength: Every 2min x 12min Deadlift 8×55% 6×65% 4×75% 1×80% 1×85% 1×90% Conditioning: As Many Rounds and Reps as Possible in 3min of: 9 Dumbbell Deadlifts 50/35 15 Toes to Bar 21 Wall Balls 20/14 to 10ft Rest 1min and REPEAT for a total of 5 rounds *Start each interval where you left off....Read More
Nasal Breathing Warm-up: You will only be breathing through your nose for this entire warm-up. Why do we practice nasal breathing? In a nutshell, it improves our fitness. Normally, when we feel as though we need more oxygen, it’s really our body’s inability to deal with the buildup of carbon dioxide. Even though it doesn’t...Read More
Warm-up Strength: Front Squat 6×75,4×80%, 3×85%, 1-2×90% Conditioning: No Rx today. Use the time to practice at a level that works for you. These are some movements that could come up on Friday. Every Minute on the Minute x 16min 1- 6-8 Strict Handstand Push-ups + 6-8 Alternating Pistols or Cossack Squats 2- 5 Touch...Read More
In this episode, Levels Editorial Director, Mike Haney, speaks with Stephanie Nickitas, a former professional tennis player and Owner of CrossFit Winter Park, about her journey to achieving optimal health through consistency and nutrition. Stephanie shares her insights on the importance of consistency, mechanics, and intensity in CrossFit, and how focusing on her metabolic health...Read More
Please visit the Games website for standards and variations. 23.2A:Complete as Many Reps as Possible in 15 minutes of:5 Burpee Pull-ups10 Shuttle Runs (1 rep = 50 ft)*Add 5 burpee pull-ups after each round. 23.2B:Immediately following 23.2A, athletes will have 5 minutes to establish:1-rep-max Thruster (from the floor)Read More
Mobility: Wrists and Forearms Skill: Handstand Holds Conditioning: For those of you signed up for The Open- today should be an active recovery day. Take it at 70% and make sure you feel ready to go tomorrow. Option 2 is a good way to get a sweat and some blood flow without stressing the central...Read More
