Warm Up Row or Bike 2 minutes Then, 2 Rounds: Jump Rope x 30 seconds Bar Tap x 10 SA DB Thruster x 10 Workout of the Day CrossFit Open 20.2 Complete as many rounds and reps as possible in 20 minutes of: DB Thruster x 4 (50/35lbs per hand) TTB x 6 Double Under […]
Workout of the Day Against a 40 minute running clock: In teams of 3, with only 1 partner working at a time, complete the following: 0-10:00 1200m Medball Relay (each partner runs 400m) 10 – 22:00 In teams of 3, alternate full rounds to complete as many rounds as possible in 12 minutes of: Muscle
Warm Up Run or Row 250m Then, 2 Rounds: Prisoner Good Morning x 10 High-Low Plank x :30 SA OH + Farmers Carry x 50ft/per Workout of the Day A. 3 Sets TGU x 2-3 per Supinated Hang 20-30 seconds B. 3 Sets SA Farmer Carry x 100ft per SA FLR x 20-30 seconds per
Warm Up Row 500m (No Straps) Then, 2 Rounds: Walking Lunge x 20 Steps Air Squat x 15 Ring Row x 10 Workout of the Day A. 2 Sets 60 seconds each station: Station 1 – Couch Stretch Left Station 2 – Couch Stretch Right Station 3 – Spiderman Lunge x 12 steps Station 4
Warm Up Row or Bike 15/12 cals Ankle, Hip and Front Rack Mobility Then, 2 Rounds of: Front/Back Squat x 10 Alternating Elbow Rotations x 10 Bar Tap x 10 Workout of the Day A. 4 Sets: Front Squat x 3 @ 20X1 @ 72-77% of FS 1RM Rest 15-20 seconds Back Squat x 6
Warm Up Run 250m Then, 2 Rounds of: Bar Tap x 10 Burpee Broad Jump x 5 Wall Walk x 2-3 Workout of the Day A. 3 Sets for Quality HSPU x max reps in 30 seconds Alt DB Snatch x max reps in 30 seconds Hollow Rocks/Hold x 30 seconds B. 4 Sets Against
Warm Up Row or Bike 2 minutes Then, 2 Rounds of: Good Morning x 10 Dislocate x 10 OH Squat x 10 Workout of the Day 20.1 Complete as many rounds and reps as possible in 15 minutes of: Ground to Overhead x 8 (95/65lbs) Bar Facing Burpee x 10 OR Every 6 minutes, for
Workout of the Day In teams of 2 or 3, with only 1 person working at a time, complete 3 Rounds for time of: Run 800m or Row 1000m *Barbell Squat x 30 Pull Up x 30 (Strict if possible) *1st Round – Back Squat @ 135/95lbs *2nd Round – Front Squat @ 115/75lbs *3rd
Warm Up Row, Bike, or Ski 2 minutes Then, 2 Rounds of: Walking Lunge x 20 steps SA Ring Row x 5/per Jump Rope x 30 seconds Workout of the Day A. 2 Sets: 60 seconds each station: Station 1 – Couch Stretch Left Station 2 – Couch Stretch Right Station 3 – SA DB
Warm Up Row, Bike or Ski 15/12 Cals Then, 2 Rounds of: Push Press x 5 + Push Jerk x 5 (Bar only) ’Tall’ Box Jump x 1.1.1 Workout of the Day A. 3 Sets: Press x 4 @ 20X1 – Rest 90 seconds B. 3 Sets: Push Press x 3 – Rest 90 seconds