Warm Up Row 250m (No Straps) Then 2 Rounds of: Dislocate x 10 Good Morning x 10 OHS x 10 Workout of the Day A. 4 Sets A1: Snatch Grip Romanian Deadlift x 8-10 @ 3011 – Rest 60 seconds A2: Wtd Walking Lunge x 12-16 steps – Rest 60 seconds B. 3 Sets for […]
Warm Up Jumprope 3 minutes Then 2 Rounds of: Seated Wallslide x 10 T Push Up x 10 3pt Hinge w/pvc x 10 Workout of the Day A. 3 Sets A1: Press x 8-10 @ 20X1 – Rest 60 seconds A2: Double Under x max reps in 30 seconds – Rest 60 seconds B. 12
Warm Up Run 250m Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Goblet Squat x 5 @ 32X1 SA Ring Row x 5 per Workout of the Day A. 4 Sets A1: Front Squat x 7 @ 32X1 – Rest 60 seconds A2: Single Arm Bent Row x 8-10 per @ 2111 –
Workout of the Day In teams of 2,with only 1 person working at a time, complete as many rounds and reps as possible in 30 minutes of: Row 50 Cals or Run 500m w/ Medball (250m each partner) Thruster x 40 (95/65lbs) Pull Up x 30 Burpee Box Jump Over x 20 (24/20″) Plate Pinch
Midtown is closed today. Downtown will have Open Gym 11 to 1. Collierville will have Open Gym 1 to 3. Grab a partner or partners and tackle the following: Workout of the Day In teams of 2 or 3, complete as many reps as possible of: Against a 48 minute running clock: 0:00 – 12:00
Workout of the Day CrossFit Invictus “12 Days of Thankfulness” Have some fun with friends as you do this and be thankful that your fitness allows you to think things like this are fun. 1 250 Meter Row 2 Muscle-Ups 3 Dumbbell Thrusters (50/35 lbs) 4 Burpee Box Jumps (24″/20″) 5 Handstand Push-Ups 6 Chest-to-Bar Pull-Ups
Warm Up Jumprope 3 minutes Then 2 Rounds of: Wall Walk x 1 Squat to Stand x 3 Supinated Ring Row x 5 Workout of the Day A. 3 Sets Nose to Wall HS Hold x 30-45 seconds (Shoulder Taps x 16-20) Supinated Chin Over Bar Hold x 20 seconds (CTB if possible – accumulate
Warm Up Jumprope 3 minutes Then 2 Rounds of: Walking Lunge x 50ft SA Ring Row x 5 per Workout of the Day A. 4 Sets A1: RFESS x 6-8 per – Rest 45-60 seconds A2: SA Bent Row x 6-8 per @ 2111 – Rest 45-60 seconds A3: Russian KBS x 15-20 – Rest
Warm Up Row or Run 250m Then 2 Rounds of: Dislocate x 10 OHS x 10 SA Bottoms Up KB Carry x 50ft per Workout of the Day A. 3 Sets A1: Push Press x 6-8 reps – Rest 60 seconds A2: Hollow Rocks x 20-30 seconds – Rest 60 seconds B. Against a 30
Workout of the Day In teams of 2 or 3, partners alternate full rounds to complete as many rounds and reps as possible in 15 minutes of: Hang Power Clean x 3 (135/95lbs) Front Squat x 5 HSPU x 7 (Strict if possible) Rest/Walk 5 minutes In teams of 2 or 3, partners alternate full
