Warm-up: 200m Run then 3rds of: 3 Romanian Deadlift 3 Muscle Clean 3 Front Squat 3 Tall Clean 6 Bird Dog with 2sec hold at extension Strength: Back Squat 5 reps @ 75-80%3 reps @ 85-90%1 rep @ 90-95%10 reps @ 65-75%Rest 2 minutes between sets. Conditioning: As Many Reps as Possible in 5min of:...Read More
Mobility: Thoracic Opening Midline/Stability: 3 sets for qualityFalse Grip Isometric Ring Hold at Chest 2 x 10-15sec holdsBottoms Up Kettlebell Walk x 80ft each arm Half Kneeling Paloff Press x 10 reps each side 10 Tuck-up or V-up into 30sec Hollow Hold Conditioning: Every Minute on the Minute x 20min1) 5 Plank Burpee + 10...Read More
Warm-up Strength: Shoulder Press 3×8 @70-75% Conditioning: Run BMC 400m Run then 1rd of Barbara 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats 300m Run then 2rds of Mary 5 Handstand Push-ups 10 Pistols 15 Pull-ups 200m Run then 3rds of Cindy 5 Pull-ups 10 Push-ups 15 Air Squats (last done 2/12/20) Time Cap...Read More
Warm-up Skill/Strength: Every Minute on the Minute x 9min 1- Strict Toes to Bar x 5-7 reps @2111 2- Double Dumbbell Romanian Deadlift x 6-8 each leg Slow and Controlled! 3- Heavy Kettlebell Suitcase Carry x 20sec each arm Conditioning: CrossFit Games Quarterfinals Test 3 https://games.crossfit.com/workouts/onlinequalifiers/2021/3?division=1 120 Wall Balls 120 Calorie Row 15min Time Cap...Read More
Warm-up: 200m Run then 3rds of: 6 Ring Row 5 Thrusters 4 Back Squat @3111 Strength: 4 sets Tempo Back Squat x 3 reps @ 3111 Rest 2min Conditioning: Fran 21-15-9 Thrusters 95/65 Pull-upsRead More
Mobility: Wrists and Forearms Midline/Stability: 4 setsKettlebell Suitcase Waiter’s Carry x gym length each wayKnee Tuck Hold x 30-45sec on parallettes, boxes or rings Supine Plank x 30-45sec Plank Dumbbell Pull Through x 16 Conditioning: As Many Rounds and Reps as Possible in 18min of: 400m Run/Row/Ski 16 Med Ball Cleans (with slam ball) 14...Read More
Warm-up: 200m Run then 3rds of: 3 Romanian Deadlift 3 Muscle Clean 3 Power Clean 3 Strict Press 6 Scap Push-ups + 1 Tempo Push-up with a 10sec negative Strength: Shoulder Press 3×10 @ 65-70% Conditioning: 21-15-9 Power Clean 185/125 Box Jump 24/20 Strict Handstand Push-ups Time Cap 15min Or 21-15-9 Power Clean 155/105 Box...Read More
Nasal Breathing Warm-up Flow: As Many Rounds and Reps as Possible in 10min of: 200m Run/Row/Ski 10 Lunges 10 Ring Row 10 Plank Burpee Conditioning: Annie with a “T”wist 50-40-30-20-10 Double-unders 25-20-15-10-5 Toes to BarRead More
Warm-up Strength: 3 sets Bulgarian Split Squats x 8 reps @3011 + 8 Unweighted Dynamic Jumping Bulgarian Squats Conditioning: 2 sets 100m Run 20 Wall Balls 20/14 18 Alternating Dumbbell Snatches 100m Run 20 Wall Balls 16 Alternating Dumbbell Snatches 100m Run 20 Wall Balls 6 Alternating Dumbbell Snatches Rest 3min and repeat for a...Read More
