Mobility: Thoracic Opening Midline/Stability: 3 sets 1) Heavy Kettlebell Suitcase Carry x gym length each arm 2) Supine Plank x 45-60sec https://www.youtube.com/watch?v=Q3Wt41pRJSc 3) Bottoms Up Kettlebell Carry x gym length each arm 4) Plank Punch on Elbows x 10 + 30sec Elbow Plank https://www.youtube.com/watch?v=y45y9kjh9so Conditioning: 2-person team 250m Row or 200m Run with partner in...Read More
I just wanted to take a couple minutes to share some thoughts and reflect on this year’s CrossFit Games. More specifically, Andrew’s games. It’s really hard to put into words how big of an accomplishment it is to make it through the Open, and then the Age Group Online Qualifier, in order to advance to...Read More
Nasal Breathing Warm-up: As Many Rounds and Reps as Possible in 10min of: 200m Run/Row/Ski or Bike 12/8 4 Push-up to Spiderman 6 Plank Burpee 8 Squat to High Knee Raise 10 V-up or Tuck-up Strength: Every 90sec x 30min (4 sets) of:Station 1 – 20 Dumbbell Bench Presses @ 20X1Station 2 – 10 Lateral...Read More
Warm-up: 200m Run then 3rds of: 10 Shoulder Taps 8 Bird Dog 6 Ring Row 4 Thruster Strength: Thruster 3-3-3-3 *From the rack Conditioning: “Jackie” 1000m Row 50 Thrusters 45/35 30 Pull-ups Time Cap 11min Last Done 6/17/20Read More
Warm-up Strength: 15min to build to today’s 3RM Tempo Back Squat @41X1 Conditioning: 2 sets for times 40 Alternating Dumbbell Snatches 35/25 30 Toes to Bar or Hanging Knee Raises 20 Alternating Single Arm Devil’s Press 10 Alternating Reverse Lunges holding dumbbell Rest 3min and repeat Or 2 sets for times 40 Alternating Dumbbell Snatches...Read More
Mobility: Glutes and Hips Skill: Pistols Conditioning: As many Rounds and Reps as Possible in 16min of: 300m Run/Row/Ski or 20/16 Bike 20 Med Ball Cleans 20 Straight Leg Raises Holding Ball in Press 20 Walking Lunges holding ball 20 Med Ball Sit-upsRead More
Warm-up Strength: 15-20min to build to a 1RM Deadlift Conditioning: Part 1) Every Minute on the Minute for 8min for Max Reps (2sets): Minute 1 – 15 seconds of Strict Pull-UpsMinute 2 – 30 seconds of Strict Pull-UpsMinute 3 – 45 seconds of Strict Pull-UpsMinute 4 – Rest Part 2) Every 90sec x 3 sets...Read More
Warm-up Strength: 4 sets Elevated Front Foot Dumbbell Split Squats @30X1 x 8 each leg Conditioning: 1000m Row 80ft Front Rack Dumbbell Walking Lunges 40 Ball Slam 20 Deck Squat with ballRead More
PVC Warm-up Strength: Overhead Squat 5-4-3-3-2 Conditioning: No Rx today, but no heavier than 115/75 on the barbell. I want it light enough that you can keep it moving through both the snatches and cleans. Practice your Dubs! No Singles. 3 sets 30sec Hang Power Snatch 30sec Rest 3sets 30sec Double-unders 30sec Rest 3ets 30sec...Read More
