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03/25/2019Warm-upBarbell Warm-up: RDL x8 (3 second eccentric; 2 second pause below the knee) Front Squat x8 Shoulder press x8 Barbell DL to shin x10 *Add Weight Deadlift x8 *Add Weight Deadlift x6 *Add weight Deadlift x4 *Add weight Deadlift x2 Then, Review Glute BridgesWeightliftingbarbell glute ham bridges (Weight)1) Barbell Glute Bridges: 6 x 6. Rest 90s. – Use one...

03/23/2019Warm-upPartner up and grab barbells and a plate Then, AMRAP 8 w. empty barbell: 8 Muscle Snatch 8 Barbell Rows 8 Ground to Overhead with a plate *One athlete completes a full round while their partner foams rolls – First round foam roll lats left – Second round foam roll lats rightMetconMetcon (AMRAP...

03/22/2019MetconCrossfit Games Open 19.5 (Ages 16-54) (Time)33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutesCrossfit Games Open 19.5 Masters (55+) (Time)33-27-21-15-9 reps for time of: Thrusters 65lb/45lb Chin-over-bar pull-ups Time cap: 20 minutesCrossfit Games Open 19.5 Scaled (Ages 16-54) (Time)33-27-21-15-9 reps for time of: Thrusters 65lb/45lb Jumping pull-ups Time cap:...

03/21/2019Warm-up400 M Run Then High Knees up and back Butt Kicks up and back Lateral Shuffle up and back Power Skips up and back 10 Green Band steps left and right, front and back Then 5 Minutes to review the Turkish Get up WeightliftingFront Squat...

03/20/2019Warm-upWith empty barbell 1x front rack stretch 30s 1x 30s front squat hold in bottom position 1x 30s barbell hold overhead Then, 5 hang power clean 5 front squat 5 push press 5 thruster 5 Burpees WeightliftingShoulder Press (Weight)1a) Shoulder Press: 4 x 5. Rest 45s. Single Arm DB Row (Weight)1b) 1-Arm DB Rows:...

03/19/2019Warm-upRow 300 meters or Bike or Ski Erg x 60s. Then perform, 10 Hollow Rocks 10 Supermans 10 Burpees 10 Scorpions 3 inchworms with pushup Then grab medballs, 10 Squat with Med Ball 10 Strict Press with Med Ball 10 Wall Balls GymnasticsEMOM 10: MINUTE 1: 10-20s L-Sit Hold MINUTE 2: 20s Chest Facing Wall Handstand...

03/18/2019Warm-up High Knees up and back Butt Kicks up and back Lateral Shuffle up and back Spiderman Lunge 40 Ft 5 Inch Worm with push up Power Skips up and back 7 Min of toes to bar work WeightliftingBack Squat (Weight) 1) Back Squat Clusters: 4 x 2.2.2...

03/16/2019Warm-upPowerwalk Races Class sets up in two teams. Coach calls "3-2-1-go," and each "walker" leaves their mark. They "race" down and back and upon return, they high-five the person behind them in line, and that person takes off. Best of 3 wins Then High Knees Butt Kicks Spider...

03/15/2019Warm-upBanded Snatch Warm-up Then grab barbells and complete: 5 Muscle Snatches 5 Overhead Squats 5 Power Snatches 5 Overhead Squats 5 Bar Facing Burpees *Add desired metcon weight Then, 2 Rounds of: 3 Power Snatches 6 Bar Facing Burpees Rest 90s between rounds *Round 1 @80% *Round 2 @95%Metcon19.4 (Time)19.4 For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Then, rest 3...

03/14/2019Warm-up3 Rounds of: 5 Russian Swings right/left 5 Goblet Squats 5 Single Leg RDLs each side 5 Rows each side 10 Alt. Single Leg Glute Bridge (1 count on each rep) Then, Perform complex (2 Deadlift + 1 Power Clean + 1 Squat clean) with barbell x 2-3 sets adding light weight...