CrossFit - Tue, Sep 20Warm Up <p>3 sets:<br />:30 sec Ski/Row<br />5 inch worms <br />10-second Handstand Hold<br />:30 sec Jump Rope<br /> <br /> <br />2. Workout Prep<br />1 set:<br />100/80m Ski/Row<br />10 Double Unders<br />1 Wall Walk</p><p> </p>Metcon (AMRAP - Rounds and Reps)<p>3:00 AMRAP<br />100/80m Ski (Or...
CrossFit - Mon, Sep 19Warm Up <p>3:00 Machine (easy pace)<br />-into-<br />Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)<br />* 10 minutes with a PVC or Empty Barbell <br />* Perform 3-5 reps at each movement <br />-into-<br />3x High Hang Snatch + 3x Hang Snatch...
SaturdayWarm-up3:00 Easy Row - into - Partner 1 2 Sets (Empty Bar or PVC) 5 Muscle Snatch 5 Snatch Push Press 5 Overhead Squats 3 Squat Snatch Partner 2 2 Sets (Empty Bar or PVC) 5 Muscle Cleans 5 Hang Power Cleans 5 Front Squats 3 Squat Cleans * Switch when both partners finish * -...
FridayWarm-up3 sets: 1:00 Machine 10 PVC Pass Throughs 5 Inch Worms 10yd Yard Bear Crawl 2. Workout Prep 3 sets: 20 second Row (workout pace) 40 second Row (easy/recovery)GymnasticsDips (Max reps)4 x 8-10 reps On rings, bars, or boxes MetconMetconEMOM 20 150/125 M Row ...
ThursdayWarm-up3 min Assault Bike or Row -into- 5 min amrap: 5 Wall Ball Thrusters 4 Box Step Ups 3 Kip Swings + 3 Kipping Knee Raises 2. Workout Prep 2 sets: 5 Wall Balls 4 Toes to Bar 3 Box Jump Overs (build in height)MetconMetcon (Time)50 Wall Balls (20/14) 50 Toes to Bar 50...
WednesdayWarm-up3 sets: 5 Clean Grip Deadlifts 5 Muscle Clean + Strict Press 5 Hang Squat Clean 5 Push Press 5 Squat Clean and Push Jerks * perform with a PVC pipe or empty bar *WeightliftingSquat Clean (6 x 3)3 Position Squat Clean (High Hang, Above the Knee, Floor) 6x3 (@75% of...
TuesdayWarm-up3 Rounds (each) Partner Rowling (Max 5 synchro burpee penalty) 5 min AMRAP 30 sec single unders 5 GHD’s to parallel 3 Up Downs + Jumping Pull upPrep2 sets: 10 Double Unders 5 GHD’s 2 Burpee Pull-upsMetconMetcon (Time)3 Sets 50 Double Unders 15 GHD Sit Ups (Or 15 V-Ups) 10 Burpee Pull Ups 15 GHD Sit Ups (Or...
MondayWarm-up3 sets: 5 Snatch Grip Deadlifts 5 Muscle Snatch 5 Snatch Push Press 5 Overhead Squats 5 Squat Snatch WeightliftingSnatch (Weight)3 Position Power Snatch (High Hang, Above the Knee, Floor) 6x3 (@70% of 1RM Snatch) x 6 sets * Complete a set every 1:30 *Overhead Squat (3 x 2)2 Overhead Squat x 3...
CrossFit - Sat, Sep 10Warm Up <p>3 sets:<br />1:00 Row<br />1:00 Run<br />10 Alternating V-Ups<br />10 Bird Dogs <br />3 Sandbag Deadlifts<br /> <br />2. Workout Prep<br />3 sets:<br />50m Run (Workout pace)<br />3 Toes to Bar<br />1 Sandbag Clean (build in weight) Or Power Clean </p>Metcon (10...
CrossFit - Fri, Sep 9Warm Up <p>8 min amrap:<br />:45 sec Assault Bike<br />3 inch worms<br />:10 sec HS Hold<br />5 Handstand Push ups (box)<br /> <br /> <br />2. Workout Prep<br />1 set (with partner)<br />20-sec Assault Bike (each/ at workout pace)<br />3 Strict Handstand Push...