Warm Up Run 250m Dynamic Drills Then 2 Rounds of: OHS x 10 Ring Row x 5 (False Grip) Workout of the Day A. 4 Sets A1: Back Squat x 8 @ 30X1 – Rest 60 seconds A2: Powell Raise x 8-10 per @ 2020 – Rest 60 seconds B. In teams of 2, partners […]
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: Run 500m (250m each) Wallball x 40 (20/14lbs to 10/9′ target) Pull Up x 30 (CTB if possible) Burpee Box Jump Over x 20 (24/20″) Plate Pinch Carry
Warm Up Row 250m Then 2 Rounds of: TGU x 4 (2 per side) Ring Row x 8 Workout of the Day A. 4 Sets A1: Double KB Front Squat x 6-8 reps @ 7711 – Rest 60 seconds A2: SA Seated Press x 6-8 per @ 21X1 – Rest 60 seconds A3: SL KB
Warm Up Row 250m Then 2 Rounds of: Wall Walk x 2 Inchworm x 4 Squat to Stand x 6 Good Morning x 8 Workout of the Day A. 5 Sets Segmented Clean Deadlift x 3-4 Pause for 2-3 seconds in the following positions: 2″ off the floor, knee, mid thigh. Rest 2 minutes between.
Warm Up Run 250m Dynamic Drills Then 2 Rounds of: T Push Up x 10 Scap Pull Up x 10 Workout of the Day A. 4 Sets A1: CGBP x 8 @ 21X1 – Rest 60 seconds A2: Hollow Tuck to Extension x 30-45 seconds – Rest 60 seconds B. 2 Sets B1: Wide Grip
Warm Up Jumprope 3 minutes Then 2 Rounds of: TGU x 2 per Box Jump/Step Down x 4 Hollow to Arch Rolls x 6 Workout of the Day 10 minutes @ 85% of: Double Under x 30 Hollow Rocks/Hold x 20 seconds Alt KB Snatch x 10 (53/35) Rest/Walk 5 minutes 10 minutes @ 85%
Warm Up Run or Row 250m Accumulate 3 minutes in the bottom of the Goblet Squat Then 2 Rounds of: Dislocate x 10 OHS x 10 Bar Tap x 10 Workout of the Day A. 4 Sets A1: Back Squat x 8 @ 30X1 – Rest 60 seconds A2: DB External Rotation x 8-10 per
Workout of the Day In teams of 2, partners alternate full rounds to complete as many rounds and reps as possible in 12 minutes of: Muscle Up x 3 Box Jump Over x 6 (24/20″) Alt DB Snatch x 12 (55/35lbs) Rest/Walk 6 minutes, then: In teams of 2, partners alternate full rounds to complete
Warm Up Row or Bike 3 minutes Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Thruster x 10 (45/35) Jumprope x 30 seconds (Singles) Workout of the Day A. EMOM for 6 Min 1 – Thruster x 9 (95/65lbs) Min 2 – Double Under x 35 B. CrossFit Games Open 17.5 10 Rounds
Warm Up In teams of 3, rotate stations to complete a total of 2 Rounds each of: Partner A – Row 200m Partner B – FLR on Floor Partner C – Jumprope Singles Workout of the Day A. Complete as many Double Unders as possible in 2 minutes. B. 5 Sets B1: TGU x 2