Warm Up Row 250m Then 2 Rounds of: Wall Walk x 2 Inchworm x 4 Squat to Stand x 6 Good Morning x 8 Workout of the Day 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 between. […]
Warm Up Run 250m Dynamic Drills Then 2 Rounds of: T Push Up x 10 Scap Pull Up x 10 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: TGU x 2 per Box Jump/Step Down x 4 Hollow to Arch Rolls x 6 Workout of the Day 10 minutes @ 85% of: Double Under x 30 Hollow Rocks/Hold x 20 seconds Alt KB Snatch x 10 (53/35) Rest/Walk 5 minutes 10 minutes @ 85%
Warm Up Run or Row 250m Accumulate 3 minutes in the bottom of the Goblet Squat Then 2 Rounds of: Dislocate x 10 OHS x 10 Bar Tap x 10 Workout of the Day A. 4 Sets A1: Back Squat x 8 @ 30X1 – Rest 60 seconds A2: DB External Rotation x 8-10 per
Workout of the Day In teams of 2, partners alternate full rounds to complete as many rounds and reps as possible in 12 minutes of: Muscle Up x 3 Box Jump Over x 6 (24/20″) Alt DB Snatch x 12 (55/35lbs) Rest/Walk 6 minutes, then: In teams of 2, partners alternate full rounds to complete
Warm Up Row or Bike 3 minutes Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Thruster x 10 (45/35) Jumprope x 30 seconds (Singles) Workout of the Day A. EMOM for 6 Min 1 – Thruster x 9 (95/65lbs) Min 2 – Double Under x 35 B. CrossFit Games Open 17.5 10 Rounds
Warm Up In teams of 3, rotate stations to complete a total of 2 Rounds each of: Partner A – Row 200m Partner B – FLR on Floor Partner C – Jumprope Singles Workout of the Day A. Complete as many Double Unders as possible in 2 minutes. B. 5 Sets B1: TGU x 2
Warm Up Row 250m Then 2 Rounds of: Wall Walk x 2 Squat Jump x 4 Hollow Rock/Hold x 20 seconds Workout of the Day A. 3 Sets for Quality Nose to Wall HS Hold x 30-45 seconds False Grip Ring Pull Up x 2-3 (Rings to Chest if possible) Roll to Candlestick x 3-5
Warm Up Run 250m Then 2 Rounds of: Squat to Stand x 3 Box Jump/Step Down x 3 Deadhang x 30 seconds Workout of the Day A. 5 Sets A1: Power Clean x 1.1.1 – Rest 5-10 seconds between singles A2: “Tall” Box Jump x 1.1.1 – Rest 2-3 seconds between jumps and then 2
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Goblet Squat x 7 @ 30X1 Bar Tap x 10 Workout of the Day A. Back Squat @ 30X1 Every 2 minutes, for 10 minutes (5 sets): Set 1 – 6 reps @ 65% Set 2 – 4 reps @ 75% Set 2 – 4