Warm Up Row 250m Then, 2 Rounds of: Jump Rope x 30 seconds FLR x 30 seconds Double KB Front Rack Carry x 50 feet 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, […]
Warm Up Row, Bike or Ski 2 minutes Then, 2 Rounds with PVC: Dislocate x 10 Thruster x 10 ’Tall‘ Jerk x 10 Workout of the Day A. Every 90 seconds, for 12 (8 Sets) Split Jerk x 1 – Hold the receiving postion in the split for 1-2 seconds before recovering. B. In teams
Warm Up Row or Bike 15/12 Cals Then, 2 Rounds: Double KB Front Squat x 10 + Double KB Push Press x 10 Alternating Elbow Rotations x 10 Workout of the Day A. 4 Sets: Front Squat x 3 @ 20X1 @ 75-80% of FS 1RM -Rest 15-20 seconds Back Squat x 6 @ 20X1
Warm Up 2 Sets: Row or Run 150m Bar or Ring Kips x 10 Alternating Shoulder Taps from Plank x 20 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 Ring Muscle Up
Warm Up Row 2 minutes (No Straps) Squat to Stand x 10 Good Morning x 10 Wall Walk x 2-3 Workout of the Day CrossFit Open 20.3 For Time: 21 deadlifts, 225/155 lb. 21 handstand push-ups 15 deadlifts 15 handstand push-ups 9 deadlifts 9 handstand push-ups 21 deadlifts, 315/205 lb. 50-ft. handstand walk 15 deadlifts
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 15 minutes of: Bike or Ski 30/25 Cals Wallball x 30 Pull Up x 30 (CTB if possible) Rest 5 minutes In teams of 2, with only 1 person working
Warm Up Row 15/12 Cals Then, 2 Rounds of: Reverse Lunge x 20 steps Ring Row x 10 Burpee x 5 Workout of the Day A. Every 90 seconds, for 30 minutes (5 sets of each): Station 1 – Row 15/12 Cals Station 2 – Bottom’s Up Kettlebell Carry 90/90 x 75ft per Station 3
Warm Up Row 20/15 Cals Then, 2 Rounds of: Push Press x 5 + Push Jerk x 5 + Split Jerk x 5 (PVC or Barbell) DB Hang Snatch x 5 + SA OH Carry x 50 feet (L) DB Hang Snatch x 5 + SA OH Carry x 50 feet (R) Workout of the
Warm Up Run 250m Then, 1 Set (PVC only): Dislocate x 10 Good Morning x 10 OHS x 10 + Pressing Snatch Balance x 8 Snatch Balance x 8 High Hang Snatch x 8 Workout of the Day A. Every 2 minutes, for 10 (5 Sets): Power Snatch x 3 + OHS x 1 @
Warm Up Row 250m (No Straps) Then, 2 Rounds: Hollow to Arch Roll x 30 seconds Shoulder Taps from Plank x 30 seconds Bar or Ring Kip x 10 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
