Justin

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

Warm Up Run or Row 250m Dynamic Drills Snatch Instruction Workout of the Day A. 5 Sets A1: Power Snatch x 1 + OHS x 2 A2: Double Under x max reps in 30 seconds A3: Side Bridge x 30 seconds per – Rest 60 seconds B. In teams of 2, partners will alternate movements

Warm Up Row 300m Dynamic Drills Then 2 Rounds Scap Push Up x 10 Dislocate x 10 Push Press x 10 (45/35) Workout of the Day A. 4 Sets A1: Press x 8-10 @ 20X1 – Rest 60 seconds A2: Russian KBS x 15-20 – Rest 60 seconds A3: Hollow Hold/Rocks x 20-30 seconds –

Warm Up Jumprope 3 minutes Dynamic Drills Ankle, Hip, and Front Rack Mobility Workout of the Day A. 5 Sets A1: Front Squat x 4-6 reps @ 20X1 A2: Pull Ups x max reps in 30 seconds – Rest 60 seconds A3: FLR x 45-60 seconds – Rest 60 seconds -Move directly from A1 to

Warm Up Row or Run 250 Dynamic Drills Ankle, Hip, and Front Rack Mobility Power Snatch Instruction Workout of the Day A. 4 Sets A1: Power Snatch x 2.2.2 – Rest 5 seconds between doubles A2: Side Bridge x 30 seconds per side B. EMOM for 8 minutes Odd – Thruster x 6 (95/65) Even