Mobility: Shoulders Midline/Stability: 3 sets ½ Kneeling Dumbbell Press x 8 reps each arm @2111 Paloff Press x 10 each way Slow and controlled Gorilla Row x 16 total Deadbug x 20 reps Slow and controlled Conditioning: As Many Rounds and Reps as Possible in 16min of: 400m Run/Row/Ski 20 Ball Slams 20 Russian Twists...Read More
Warm-up Strength: Deadlift Set 1: 15 Reps @50-55%Rest 90secSet 2: 12 Reps @60-65%Rest 90secSet 3: 10 Reps @70-75% Conditioning: For those of you that are experienced and know your percentages- today I want you to focus on going heavy. Your 80% should make you have to stop and prepare before each lift. They should definitely...Read More
Barbell Warm-up Olympic Lifting: Every 90sec x 6 sets 3 Position Snatch or Power Snatch Conditioning: Every Minute on the Minute x 16min 1- Single Dumbbell Hang Clean and Jerk x 10-12 reps 2- Single Dumbbell Lunges x 12-14 reps 3- Bike 12/10 Calories or Row 15/12 4- RestRead More
Good luck to Coach Andrew in this weekend’s CrossFit Semifinals!! #roadtothegames Barbell Warm-up Then, take 15min to build to your opening Clean and Jerk weight. Conditioning: CrossFit Semifinals Age Group Workouts 5 and 6 (modified) From 0:00-2:00 25 Wall Balls From 2:00-4:00 30 Wall Balls From 4:00-6:00 35 Wall Balls From 6:00-11:00 Max Clean and...Read More
Mobility: Thoracic Spine Openers Midline/Stability: 3 sets Alternating Cossack Squats x 12 Superman Punches x 15 reps Elbow Plank to Push-up Transitions x 20 Supine Plank or Face Up Chinese Plank x 45sec Conditioning: Every Minute on the Minute x 20min 1- Inverted Burpees x 30-45sec 2- Rope Climb x 1-3 reps 3- Russian Kettlebell...Read More
Warm-up Strength: Take 20min to build to a 1RM Front Squat Conditioning: 75 Double-unders 50 Ab-mat Situps 25 Deadlifts Rx 185/135 50 Ab-mat Situps 75 Double-unders Finish: If time allows, cool down with 10min of nasal breathing only on a bike, erg, ski erg or jog.Read More
Warm-up Strength: 3 sets 1- Double Dumbbell Push Press x 10 reps + Isometric Overhead Hold for 30sec 2- Single Arm Dumbbell Row @2111 x 8 each arm Conditioning: CrossFit Semifinals Age Group Workout 1 (as a team) Split meters and reps evenly. One barbell and bench per team. No Rx today. Here are some...Read More
Warm-up Skill: Every Minute on the Minute x 8min 30sec of Pull-up work*, 30sec of rest *This could mean rack rows, strict, kipping, or butterfly pull-ups. For those of you that are proficient at kipping/butterfly, do not accumulate more than 100 reps. Conditioning: 1000m Run 3rds of 15 Hang Squat Cleans 75/55 10 Lateral Burpees...Read More
Warm-up Strength: Every 2min x 12min Push Press + Push Jerk + Split Jerk Conditioning: 4rds 25 Toes to Bar 50 Double-unders 12-9-6-3 Power Snatches 115/75Read More
