Warm Up Run 400m Dynamic Drills Then Scap Pull Up x 10 T Push Up x 10 Dislocate x 10 Workout of the Day A. 4 Sets A1: Press x 4-6 reps @ 20X1 – Rest 60 seconds A2: Hollow Hold/Rocks x 20-30 seconds – Rest 60 seconds B. 3 Sets B1: Dips (Rings or […]
Warm Up Row 500m Dynamic Drills Then 2 Rounds Squat to Stand x 5 Inchworm x 5 Box Jump x 5 Workout of the Day A. 5 Sets A1: Power Snatch x 1.1.1.1 – Rest 5 seconds between singles A2: Box Jump x 5 @ 13X1 – Rest 90 seconds B. In teams of 2,
Warm Up Run 400m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds Ring Row x 5 @ 21X1 OHS x 10 Double Under x 15 Workout of the Day A. 4 Sets A1: Front Squat x 4-6 reps @ 20X1 – Rest 60 seconds A2: Double Under x 30-40 or max reps
Warm Up Row 500m Dynamic Drills Ankle, Hip, T Spine, and Shoulder Mobility Then 2 Rounds Dislocates x 10 OHS x 10 Scap Pull Up x 5 Workout of the Day Open 15.2 Variations Rx’d(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54) Every 3
ANNOUNCEMENT: All classes at all locations are cancelled today due to poor driving conditions. Be safe! Warm Up Jumprope 3 minutes Dynamic Drills 2 Rounds Thruster x 10 (45/35) KBS x 10 Workout of the Day A. 10 minutes @ 80% Thruster x 5 (95/65) Burpee x 7 Sit Up x 9 Rest/Walk 5
Warm Up Row 300m Dynamic Drills Then 2 Rounds Ring Row x 5 @ 2111 Scap Push Up x 10 Bottoms Up KB Walk x 15m per Workout of the Day A. 4 Sets A1: Seated Press x 4-6 reps @ 21X1 – Rest 60 seconds A2: SA Bent Row x 6-8 reps @ 21X1
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds Squat to Stand x 5 Good Morning x 10 Box Jump/Step Down x 5 Workout of the Day A. 5 Sets A1: Power Clean x 3.3 – Rest 10 seconds between triples A2: Pull Up x max reps in 20 seconds (CTB if possible) A3:
Warm Up Row 500m or Run 400m Dynamic Drills Ankle, Hip, Front Rack Mobility Then Dislocates x 10 Goblet Squat x 10 @ 20X1 T Push Up x 10 Workout of the Day A. 4 Sets A1: Front Squat x 4-6 reps @ 20X1 – Rest 60 seconds A2: Ring Push Ups x max reps
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds Inchworms x 5 Good Mornings x 10 Squat to Stand x 15 Movement prep Workout of the Day CrossFit Open 15.1 Complete as many rounds as possible in 9 minutes of:15 toes-to-bars115-lb. deadlifts, 10 reps115-lb. snatches, 5 reps Workout 15.1a6 minutes to find 1-rep-max clean
Warm Up Row 300m Dynamic Drills Then 2 Rounds Scap Pull Up x 10 Alt TGU x 4 Wall Walk x 2 Workout of the Day A. 3 Sets for Quality Alt TGU x 6 Nose To Wall HS Hold x 45-60 seconds Toes to Bar x 6-8 Box Jump/Step Down x 10 B. 4
