Warm Up Run or Row 250m Then: Inchworm x 5 Squat to Stand x 10 Dislocate x 15 Workout of the Day A. 4 Sets: Segmented Clean Deadlift x 5 -2 second pause in the following positions: 2″ off the floor, at the knee, mid thigh B1. 10 minutes @ 85% Wall Walk x 3 […]
Warm Up Jumprope 3 minutes Dynamic Hip Mobility Then: Goblet Squat x 10 Good Morning x 10 w/ pvc Scap Push Up x 10 Workout of the Day A. 4 Sets: A1: Back Squat x 8-10 @ 30X1 – Rest 60 seconds A2: Lying External Rotations x 8-10 per @ 3010 – Rest 60 seconds
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 30 minutes of: Row 50/40 Cals Front Squat x 30 (115/75lbs) Bike 50/40 Cals Pull Up x 30 (CTB if possible) -teams may sub a 600m Run with a Medicine
Warm Up Run, Row or Bike x 2 minutes Then, 2 Rounds of: Walking Lunge x 20 Steps Ring Row x 10 Burpee Broad Jump x 5 Workout of the Day A. 10 minutes – Handstand Hold/Walk Practice B. 12 minutes @ 80% X Band Walk x 10 steps per SA Ring Row x 5
Warm Up Run 250m Hang from Bar x :20 Scap Pull Up x 5 Squat to Stand x 10 Workout of the Day A. 3 Sets: Bar Tap x 10 Alternating Cossack Squat x 10 SA Bottoms Up KB 90/90 Carry x 50ft per B. 3 Sets: A1: Back Squat x 10 @ 30X1 –
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
