Warm-up Strength: Thruster 4-4-3-3-3 Conditioning: Rx 35/25 Rx+50/35 As Many Rounds and Reps as Possible in 3min of: 12 Dumbbell Power Clean 12 Dumbbell Push Press 12 Dumbbell Front Squats Rest 2min As Many Rounds and Reps as Possible in 3min of: 9 Dumbbell Front Squats 9 Dumbbell Push Press 9 Dumbbell Power Clean Rest...Read More
Warm-up Strength: Every 2min x 10min (5 sets) Back Rack Reverse Alternating Lunges x 12 reps @2111 Control the 2sec negative. Conditioning: 3rds 20 Alternating Dumbbell Snatches 40 Double-unders 10 Single Arm Lungsters 40 Double-unders Rx 35/25 Rx+ 50/35Read More
Mobility: Hips Midline/Stability: 4 sets Plank Dumbbell Pull Through x 12 reps Copenhagen Plank x 30sec each side Heavy Kettlebell Suitcase Carry x 100ft each arm Curtsy Squats x 16 reps Slow and controlled Conditioning: As Many Rounds and Reps as Possible in 16min of: 400m Run, Row, Ski 20 Plate Ground to Overhead 20...Read More
Barbell Warm-up Olympic Lifting: Every 2min x 16min (8 sets):High Hang Clean + Mid-Thigh Clean + JerkUnbroken complex. Start around 60-65% of 1RM Clean & Jerk and build, but do not go to failure. Focus on positioning and solid technique especially with the recovery footwork in the jerk. Conditioning: 15 Hang Power Cleans 15 Lateral...Read More
Warm-up Strength: The tempos are the focus today. Don’t cheat the movements and the ranges because you want to lift more weight. Stick to the prescribed tempos and focus on quality. The 2sec hold at the bottom on the bench is an active hold with the bar in full contact with the body. 5 sets...Read More
Warm-up Strength: Every 90sec x 24min (4 sets) of:Station 1 – Double Kettlebell Front Squat x 6 reps @3131Station 2 – Strict Chin-ups x 6-8 reps + Hollow Hold for remainder of 60secStation 3 – Box Step-Ups with Farmer’s Carry x 16-20 reps Station 4 – Tempo Push-ups x 15 reps @1111 Conditioning: 4 sets...Read More
Barbell Warm-up Olympic Lifting: Using a 25min clock- Take 10min to build to 80% of your Front Squat from the rack. Then, take 15 minutes to build to today’s heavy of the following:1 Deadlift + 1 Clean + 1 Hang Clean + 1 Front Squat + 1 Clean The complex must be UNBROKEN to count....Read More
Mobility: Shoulders Skill: Rope Climbs Conditioning: As Many Rounds and Reps as Possible in 16min 1-3 Rope Climbs 20 Goblet Squats with Kettlebell 20 V-ups or Single Leg V-ups 200m Run 20 Single Arm Kettlebell Front Rack Walking lunges (10R/10L) 20 Straight Leg Raises (hands anchored to kettlebell behind head) 200m RunRead More
Barbell Warm-up Strength: Overhead Squat 5-4-3-3-3 From the rack. The overhead squat is one of CrossFit’s 9 Foundational Movements and it is the most challenging of the squat variations. It requires adequate core strength and can amplify issues with mobility and stability. Use this time to work on these faults and improve in these areas....Read More
Warm-up: 200m Run then Junkyard Dog Warm-up Drills. 2 rounds each of 10 reps of part 1 and part 2. Strength: 4 sets Sumo Deadlift x 5 reps @2112 *2sec lowering, 1sec full stop at the ground, 1sec up, then a 2sec squeeze at the top Conditioning: 2 person team 4rds each 15/12 Row 20...Read More
