Warm Up Row, Bike or Ski 20/15 Calories Then, 2 Rounds of: Push Press x 8-10 (Bar only) Box Jump Step Down x 1.1.1 Alternating Shoulder Taps from Plank x 20 Workout of the Day A. 3 Sets: Nose to Wall HS Hold x 30-45 seconds False Grip Ring Pull Up x 2-3 (Rings to […]
Warm Up Row 250m Then, 2 Rounds: Dislocate x 5 + Good Morning x 5 + OHS x 5 BTN Snatch Grip Push Jerk x 5 + Tall Power Snatch + Hang Power Snatch x 5 Workout of the Day A. Every 2 minutes, for 10 (5 Sets) Hang Power Snatch (Above the Knee) x
Warm Up Row 20/15 calories Then, 2 Rounds: Ring or Bar Kip x 10 T-Push Up x 10 Goblet Squat x 10 Workout of the Day CrossFit Open 20.5 For time, partitioned any way: 40 Muscle Up 80 Cal Row 120 Wallball *20 minute time cap OR For 40 minutes rotate through the following: 20
Workout of the Day In teams of 2, partners alternate full rounds to complete 10 total rounds (5 each) of: Strict Chin Up x 5 Burpee over the Barbell x 10 (Lateral) Hang Power Clean x 5 + STO x 5 (135/95lbs) Ski or Assault Bike 15/12 Cals
Warm Up 2 Rounds of: Run, Row, Bike or Ski 60 seconds Prisoner Good Morning x 10 T-Push Up x 10 Ring Row x 10 Workout of the Day A. 4 Sets: A1: SL RDL x 6-8 per @ 3011 – Rest 60 seconds A2: Ring Push Up x max reps @ 2010 – Rest
Warm Up Row, Bike or Ski 2 minutes Then, 2 Rounds: Dislocate x 8 Good Morning x 8 OHS x 8 Behind the Neck Snatch Grip Split Jerk x 8 Workout of the Day A. Every 90 seconds, for 12 (8 Sets) Split Jerk x 1 – Hold the receiving postion in the split for
Warm Up Run 250m Then, 2 Rounds of: Alternating Reverse Lunge x 20 steps SA DB Push Press x 5/per Deadhang to Active Arch x 3-5 Workout of the Day A. 4 Sets: A1: RFESS x 8 (Right) @ 30X1 – Rest 45 seconds A2: RFESS x 8 (Left) @ 30X1 – Rest 45 seconds
Warm Up 2 Rounds of: Row 200m Walking Lunge x 20 steps Hollow Body Hold x 20 seconds Arch Body Hold x 20 seconds Workout of the Day 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
Warm Up Row 250m Then, 2 Rounds of: Box Step Up x 10 Alternating Elbow Rotation x 10 Power Clean + Front Squat + Jerk x 3-5 complexes (bar only) Workout of the Day CrossFit Open 20.4 For Time: 30 box jumps (24/20) 15 clean and jerks, (95/65) 30 box jumps (24/20) 15 clean and
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 150m + Double Under x 30 Station 2 – 1 Round of Strict Cindy or 1 Round of Strict Nate Station 3 – 1
