Mobility: Chest Skill: Bar Muscle-ups Conditioning: Pick one or the other. Option1- Every 90sec x 24min 1- 6 Dumbbell Plank Pull Through + 8 Half Burpee 2- 30sec Active Dead Hang from Bar + 30sec Max Double-unders 3- Run, Bike, Ski, Row x 60sec 4-Rest or Active Rest in Plank/Hollow Option 2- 20min Stroke Rate...Read More
Warm-up Conditioning: “Kelly” 5rds 400m Run 30 Box Jumps 24/20 30 Wall Ball 20 to 10ft/14 to 9ft Finish: 3 sets L-sit or Knee Tuck Hold on Boxes x 30-45sec Overhead Banded Triceps Extensions x 25 @20X0 Banded Straight Arm Lat Pull Downs x 15 @20X0Read More
Warm-up Strength: Deadlift 18 @50-55% Rest 2min 15 @60-65% Rest 2min 10 @70-75% Conditioning: 2 person team. You-go-I-go on rounds 3rds each 12/8 Assault Bike 8 Dumbbell Burpee Deadlifts 3rds each 12/8 Assault Bike 12 Alternating Reverse Lunges 3rds each 12/8 Assault Bike 4 Devil’s PressRead More
Warm-up Conditioning: 12-9-6 Hang Squat Clean 95/65 Pull-ups (Rx+ Chest to Bar) Straight into, 12-9-6 Hang Squat Clean Toes to Bar (Rx+ 9-6-3 Bar Muscle-ups) Strength: Back Squat 10×60% 8×70% 6×75% 4×80%Read More
Barbell Warm-up Olympic Lifting: CrossFit Semifinals Workout- Barbell Complex Take 10min to build to a starting weight. At the 10min mark, you have 3 attempts to lift. 3 and ONLY 3! 3 Cleans + 2 Front Squats + 1 Jerk Conditioning: CrossFit Winter Park Baseline Workout 500m Row 40 Air Squats 30 Sit-ups 20 Push-ups...Read More
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
