Workout of the Day A. 3 Sets (From the floor. No Racks) A1: Front Squat x 8 @ 30X1 – Rest 60 seconds A2: SA Half Kneeling Press x 8 per @ 20X1 – Rest 60 seconds B. 3 Sets (No Racks) B1: Alt. Front Racked Reverse Lunge x 12-16 @ 2011 – Rest 60 […]
Workout of the Day In teams of 2 or 3, alternate full rounds to complete as many rounds and reps as possible in 15 minutes of: Muscle Up x 3 Bar Facing Burpee x 6 Thruster x 9 (95/65lbs) Rest/Walk 5 minutes, then: In teams of 2 or 3, alternate full rounds to complete as
Workout of the Day A. 4 Sets: A1: Alt. Front Racked Reverse Lunge x 12-16 @ 2010 – Rest 60 seconds A2: Strict Chin Up x 8-10 @ 2011 – Rest 60 seconds A3: Russian KBS x 15-20 – Rest 60 seconds A4: Hollow Rocks/Hold x 30 seconds – Rest 60 seconds B. For Time:
Workout of the Day A. In teams of 3, complete as many rounds and reps as possible in 40 minutes of: Row 1200m Double Under x 90 Wallball x 60 (20/14lbs to 10/9′ target) Alt DB Hang Snatch x 45 (50/35lbs) DB Box Step Up x 30 (50/35lbs to 24/20″)
Workout of the Day A. 2 Sets: A1: Strict Wide Grip Pronated Pull Up x 6-10 @ 2011 – Rest 45 seconds A2: Strict Pronated Pull Up x 6-10 @ 2011 – Rest 45 seconds A3: Kipping Pull Up Practice 30 seconds – Rest 3 minutes *Ankle box mobility work during the rest between sets
Workout of the Day A. 4 Sets: A1: Snatch Grip Romanian Deadlift x 8-10 @ 3011 – Rest 60 seconds A2: L Seated Press x 8-10 @ 20X1 – Rest 60 seconds A3: Alt. Wtd Cossack Squat x 8-10 – Rest 60 seconds A4: FLR (Rings or Floor) x 45-60 seconds – Rest 60 seconds
Workout of the Day In teams of 3, with only 1 person working at a time, complete 1776 reps (4 Rounds) for time of: 150 Double Unders Erg 100/80 Cals 60 Goblet Squats 50 SA DB Shoulder to Overhead 40 Box Jump Over 30 Alt. SA Devil Press (50/35lbs) 14 Muscle Ups
Workout of the Day In teams of 4, with only 1 teammate at each station, work together to complete as many rounds and reps as possible in 30 minutes of: Station 1 – Row, Bike, Run, or Ski 30/25 Cals Station 2 – TTB x 15 + DB Thruster x 10 Station 3 – Russian
Workout of the Day A. 3 Sets: Prone Snow Angel x 8 Alt. Tall Plank to Pike Toe Touch x 10 Alt. Cossack Squat x 12 B. 3 Sets: Ring Support 15-20 seconds (RTO – Rings Turned Out 45 Degrees or More) Hollow Rocks/Hold 30 seconds C. 3 Sets: Roll to Candlestick x 4-6 Straight
Workout of the Day A. 4 Sets: Press in Split x 3-4 – Rest 90 seconds B. 4 Sets: Jerk Balance x 2-3 – Rest 90 seconds C. 4 Sets: Split Jerk x 1-2 – Rest 90 seconds D. CrossFit Open 18.1 Complete as many rounds and reps as possible in 20 minutes of: TTB
