Warm Up Row 300m Dynamic Drills Then 2 Rounds Dislocates x 10 Snatch Grip Push Press x 10 OHS x 10 Power Snatch Instruction Workout of the Day A. 5 Sets A1: Power Snatch x 1.1.1.1 – Rest 5 seconds between reps A2: Box Jump x 5 @ 13X1 – Rest 45 seconds A3: Prone […]
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds Scap Pull Up x 10 Push Up x 10 Dislocate x 10 Workout of the Day A. 4 Sets A1: CGBP x 6-8 reps @ 31X1 – Rest 60 seconds A2: Chin Up x max reps – Rest 60 seconds B. 3 Rounds for time
Warm Up Row or Run 250m Dynamic Drills Then 2 Rounds Alt TGU x 4 Russian KBS x 8 Double Unders x 20 Workout of the Day 10 minutes @ 85% of: Alt TGU x 4 FLR x 30 seconds Row 15 Strokes – Moderate effort Rest/Walk 5 minutes 10 minutes @ 85% of: KB
Warm Up Run 250m Dynamic Drills Ankle and Hip Mobility Then Goblet Squat x 10 @ 30X1 T Push Up x 10 Good Morning x 10 Workout of the Day A. 4 Sets A1: Back Squat x 6-8 reps @ 30X1 – Rest 60 seconds A2: Powell Raise x 8-10 per @ 3010 – Rest
Warm Up Row 500m or Run 400m Dynamic Drills Then Dislocates x 10 KBS x 10 Push Press x 10 (45/35) Workout of the Day A. 4 Sets A1: Push Press x 6-8 reps – Rest 45 seconds A2: Double Unders x max reps in 30 seconds – Rest 45 seconds A3: Side Bridge x
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 rounds of: Walking Lunge x 1 length Inchworm x 5 Scap Pull Up x 10 Workout of the Day A. 4 Sets A1: Weighted Step Up x 6-8 per – Rest 60 seconds A2: Toes to Bar x 6-8 (strict if possible @ 3010 – Rest
Warm Up Row 400m Dynamic Drills Then T Push Up x 10 Good Morning x 10 Ring Row x 10 Workout of the Day A. 4 Sets A1: CGBP x 8-10 reps @ 31X1 – Rest 60 seconds A2: SA Bent Row x 8-10 per @ 21X1 – Rest 60 seconds B. For time, complete
Warm Up Row 300m Dynamic Drills Then 2 Rounds Dislocates x 10 Snatch Grip Push Press x 10 OHS x 10 Power Snatch Instruction Workout of the Day A. 5 Sets 3 Position Power Snatch (Mid thigh, above the knee, below the knee) Each set is 3 reps, one from each position. B. 10
Warm Up Jumprope 3 minutes Dynamic Drills Ankle & Hip Mobility Then Walking Lunge x 1 length Burpee Broad Jump x 1 length Goblet Squat x 10 @ 30X1 Workout of the Day A. 4 Sets A1: Back Squat x 8-10 reps @ 30X1 – Rest 60 seconds A2: Lying External Rotations x 8-10 per
This month’s spotlight is on Elizabeth. She has made some serious progress and has a great story. . If you are thinking of starting CrossFit and you are feeling intimidated or reluctant or looking for motivation then please take a minute to read Elizabeth’s story. Elizabeth was our very first member and here
