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
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
