Warm Up EMOM for 6 minutes: Minute 1 – Jumprope 45 seconds Minute 2 – Prisoner Good Morning x 5 + Air Squat x 10 Minute 3 – Wall Walk x 2-3 Workout of the Day Performance A. 3 Sets HSPU x max reps in 30 seconds Double Under x max reps in 30 seconds […]
Warm Up 2 Rounds of: Row 20 Strokes (No Straps) Goblet Squat x 5 @ 4211 Supinated Hang 30 seconds Workout of the Day CrossFit Open 19.1 Complete as many rounds and reps as possible in 15 minutes of: Wallball x 19 (20/14lbs to 10/9′ target) Row 19 Calories OR Every 7 minutes, for 35
Workout of the Day In teams of 2, with 1 person working at a time, complete as many rounds and reps as possible in 30 minutes of: DU x 100 Row,Bike, or Ski 80 Cals Alt DB Snatch x 60 (50/35lbs) Box Jump Over x 40 (24/20″) Muscle Up x 20
Warm Up Jumprope 3 minutes Then 2 Rounds of: SA Bottoms Up KB 90/90 Carry x 50ft per SA Ring Row x 5 per @ 2111 3pt PVC Hinge x 10 Workout of the Day Performance and GPP A. 3 Sets TGU x 2-3 per Supinated Hang 20-30 seconds B. 3 Sets SA Farmer Carry
Warm Up In teams of 3, with 1 person at each station, complete 2 Rounds each of: Partner A – Run/Row 250m Partner B – Burpee x 5 + Alt Step Up x 10 Partner C – YTW x 5 -Partners rotate stations when the running/rowing pattern has completed the distance. Workout of the Day
Warm Up Jumprope 3 minutes Then 2 Rounds of: Seated Wallslide x 10 T Push Up x 10 Walking Lunge x 5oft Workout of the Day Performance A. Complete as many Double Unders as possible in 2 minutes B. Every 2 minutes, for 6 minutes (3 sets): Dumbbell Walking Lunge x 20 steps @ 20X0
Warm Up Row or Bike 2 minutes Then 2 Rounds of: Prisoner Good Morning x 5 Hang from Pull Up Bar 30 seconds Wall Walk x 1 Workout of the Day Performance A. Complete as many HSPU as possible in 2 minutes B. Weighted Pull Up – Test 1RM A. EMOM for 20 (5 Sets)
Warm Up Jumprope 2 minutes Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Front Squat x 5 (45/35lbs) Burpee Broad Jump x 3 Row 150m (No Straps) Workout of the Day Performance A. Front Squat – Test 1RM Set 1 – 5 reps @ 65-70% Set 2 – 3 reps @ 70-75% Set
Workout of the Day In teams of 2, partners alternate 2 minute rounds to complete as many reps as possible in 20 minutes (5 Rounds each) of: Against a 2 minute clock: Run 250m or Bike 15/10 Cals Wallball x 15 (20/14lbs to 10/9′ target) Double Under x max reps in time remaining Rest 5
Warm Up Run or Row 250m Then 2 Rounds of: Walking Lunge x 50ft SA KB Front Rack + OH Carry x 50ft per Workout of the Day A. 4 Sets A1: RFESS x 8 (Right) @ 30X1 – Rest 45 seconds A2: RFESS x 8 (Left) @ 30X1 – Rest 45 seconds A3: 5
