Warm Up Run 250m Then 2 Rounds of: Scap Pull Up x 5 T Push Up x 10 OHS x 15 w/PVC Workout of the Day 4 Rounds of Strict Cindy Run 400m 3 Rounds of Strict Cindy Run 400m 2 Rounds of Strict Cindy Run 400m 1 Round of Strict Cindy Run 400m -26 […]
Warm Up Row 250m (No Straps) Then 2 Rounds of: Hang from Bar 30 seconds Walking Lunge x 50ft Workout of the Day A. 2 Sets 60 seconds each station: Station 1 – Couch Stretch Left Station 2 – Couch Stretch Right Station 3 – Spiderman Lunge x 12 steps Station 4 – Active Arch
Warm Up Row 30/25 Cals Then 2 Rounds Dislocate x 10 Good Morning x 10 OHS x 10 A. Every 90 seconds, for 9 minutes (6 Sets) Power Snatch x 3 TnG B. 4 Sets A1: Front Squat x 3 @ 31X1 – Rest 45 seconds A2: HS Walk x 10m OR Nose to Wall
Warm Up Row or Assault Bike 2 minutes Then 2 Rounds of: Prisoner Good Morning x 10 T Push Up x 10 Alt Box Step Up x 10 Workout of the Day Performance A. Every 2 minutes, for 12 minutes (3 Sets of each): Station 1: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls
Warm Up Row 2 minutes Then 2 Rounds of: Walking Lunge x 50ft SA OH Carry x 50ft per Wall Walk x 2 Workout of the Day Performance A. “CrossFit Games Open Event 19.3” For time: 200-ft. Dumbbell Overhead Lunge (50/35 lbs) 50 Dumbbell Box Step-Ups (24/20″) 50 Strict Handstand Push-Ups 200-ft. Handstand Walk GPP
Workout of the Day In teams of 2 or 3, complete as many rounds and reps as possible in 30 minutes of: Row, Ski, or Assault Bike 50 Cals Hang Power Clean x 50 (135/95lbs) Bar Facing Burpee x 50 Pull Up x 50 (CTB if possible)
Warm Up Row 250m (No Straps) Then 2 Rounds of: SA KB Front Rack Carry x 100ft per Bear Crawl 50ft Workout of the Day A. 4 Sets Nose to Wall HS Hold x 30-45 seconds Supinated Hang 30 seconds Double Under x 40-50 seconds B. “Tailpipe” In teams of 2, complete 3 Rounds each
Warm Up Row 250m (No Straps) Then 2 Rounds of: TGU x 2 Per SA Ring Row x 5 per @ 2011 Workout of the Day Performance A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle
Warm Up Row or Assault Bike 2 minutes Then 2 Rounds of: Dislocate x 10 Good Morning x 10 OHS x 10 Workout of the Day Performance A. Every 90 seconds, for 9 minutes (6 Sets): Power Snatch x 3 TnG B. In teams of 4, complete 4 Sets for max reps/cals of: 2 minutes
Warm Up Run or Row 250m Then 2 Rounds of: Wall Walk x 1 Hang from Bar 30 seconds Alt Cossack Squat x 10 Workout of the Day Performance A. 3 Sets for Quality HSPU x max reps in 30 seconds Alt DB Snatch x max reps in 30 seconds Hollow Rocks/Hold x 30 seconds
