Warm Up Row or Assault Bike 2 minutes Then 2 Rounds of: Scap Pull Up x 5 TGU x 1 per (SLOW) Workout of the Day A. 3 Sets A1: Strict Pronated Pull Up x 5-7 @ 2011 – Rest 60 seconds A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds -If this rep […]
Warm Up Run or Row 250m Dynamic Drills Then 2 Rounds of: Goblet Squat x 8 @ 30X1 Bar Tap x 10 Workout of the Day Performance and GPP A. 4 Sets A1: Back Squat x 8 @ 30X1 – Rest 60 seconds A2: DB External Rotation x 8-10 per @ 2020 – Rest 60
Workout of the Day In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 – Run 250m Station 2 – 1 Round of “Nate” Station 3 – 1 Round of “Cindy” Station 4 – 20/15 Cals Assault Bike or Row
Warm Up Row 250m (No Straps) Then 2 Rounds of: Walking Lunge x 50ft SA OH Carry x 50ft Hang 30 seconds Workout of the Day Performance and GPP A. 4 Sets A1: Double KB Front Squat x 6-8 reps @ 7711 – Rest 60 seconds A2: SA Seated Press x 6-8 per @ 21X1
Warm Up Row or Assault Bike 3 minutes Then 2 Rounds of: Prisoner Good Morning x 5 SA Farmer Carry x 100ft per Workout of the Day Performance A. 5 Sets Segmented Clean Deadlift x 3-4 – pause for 2-3 seconds in the following positions: 2″ off the floor, knee, mid thigh. Rest 2 minutes
Warm Up Row or Run 250m Then 2 Rounds of: YTW x 10 SA Ring Row x 5 @ 2011 Workout of the Day A. 4 Sets A1: CGBP x 8 @ 21X1 – Rest 60 seconds A2: Hollow Tuck to Extension x 30-45 seconds – Rest 60 seconds B. 2 Sets B1: Wide Grip
Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Push Up x 10 SA KB Front Rack & OH Carry x 100ft per Workout of the Day Performance and GPP A. 10 minutes @ 85% of: Double Under x 30 or Singles x 60 SA KB Clean & Jerk x 10 (5 per) Burpee
Warm Up Row or Bike 3 minutes Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Thruster x 10 (45/35lbs) Scap Pull Up x 5 Workout of the Day CrossFit Games Open 19.5 33-27-21-15-9 reps for time of: Thrusters (95/65lbs) CTB Pull Ups Time cap: 20 minutes OR Every 4 minutes, for 24 minutes
Workout of the Day In teams of 2 or 3, with only 1 person working at a time, complete as many rounds and reps as possible in 30 minutes of: Run 500m w/ Medball OR Assault Bike 50 Cals Deadlift x 40 (185/125) Bar Facing Burpee x 30 Double KB Front Rack Carry 200m (53/35lbs)
Warm Up Run 250m Then 2 Rounds of: Scap Pull Up x 5 T Push Up x 10 Air Squat x 15 Workout of the Day Run 400m 1 Round of Strict Cindy Run 400m 2 Rounds of Strict Cindy Run 400m 3 Rounds of Strict Cindy Run 400m 4 Rounds of Strict Cindy 1
