CrossFit - Mon, May 8Warm-up1 Round Through10 yd walk on toes10 yd walk on toes backward10 yd walk on heels10 yd walk feet turned out10 yd walk feet turned in10 yd lunge walk with arms locked out in the overhead position10 yd lunge walk with...
CrossFit - Sat, May 6Warm-up3:00 Machine-into-3 sets:10 PVC Pass Throughs5 Muscle Snatch5 Snatch Push Press5 Ring Rows2 Low Ring Muscle Up Transitions2. Workout Prep3 sets: (with partner)5/4 Calorie Assault Bike (build in pace/practice transition)25ft Farmer Carry (build in weight)2 Power Snatch (build in weight)1 Muscle...
CrossFit - Fri, May 5Warm-upWarm up Lower BodyWith a barbell + Green band 2 Rounds of: 6 RDLs 6 Front Squats 6 Front Rack Reverse Lunges Green Band Walk x 10 Steps each direction Then 5 Rollover to split stretch 10 Lateral Cossack Squats 10 Bird Dogs with a 3 count glute...
CrossFit - Thu, May 4Warm-up3:00 Machine (easy pace)-into-Burgener Warm-Up (Clean) + Skill Transfer (if time allows)* 10 minutes with a PVC or Empty Barbell* Perform 3-5 reps at each movement-into-3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)* 5...
CrossFit - Wed, May 3Warm-up3 sets:1:00 Bike (increase pace across sets)10 Dynamic Squat Stretch5 Roll and Reach10 Iron Cross10 Scorpions2. Workout Prep20 Secs at Set 1 Pace-rest 30 seconds-15 Secs at Set 2 Pace-rest 30 seconds-10 Secs at Set 3 PaceMetcon (Time)5 sets:20/16 Calorie Assault...
CrossFit - Tue, May 2Warm-up3:00 Machine (easy pace)-into-Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)* 10 minutes with a PVC or Empty Barbell* Perform 3-5 reps at each movement-into-3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)* 5...