CrossFit - Fri, May 19Warm-up2:00 Row-into-3 sets:10 PVC Pass Throughs10 Banded Air Squats Or Dynamic Squat Stretch-into-2 sets: (empty bar)3 Snatch Push Press3 Overhead Squats3 Snatch BalanceSnatch Balance (5 sets of 2 Snatch Balance (light/moderate) * Complete 1 set every minute for 5 minutes *)Metcon (Time)For...
CrossFit - Thu, May 18Warm-up2:00 Row-into-3 sets:5 Single Arm Ring Rows (each arm)10 Single Arm Dumbbell Shoulder Press (light/each arm)10 Hollow Rocks-into-2 sets: (empty bar)3 Shoulder Press3 Push Press3 Split JerksSplit Jerk (7 x 2)7 sets of 2 Split Jerks (light/moderate)* Complete 1 set every...
CrossFit - Wed, May 17Warm-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 - Tue, May 16Warm-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...
CrossFit - Mon, May 15Warm-up1 Round:10 yd walk on toes10 yd walk on toes backwards10 yd walk on heels10 yd walk - feet turned out10 yd walk - feet turned in10 yd lunge walk - arms locked out overhead10 yd lunge walk - torso twist...
CrossFit - Fri, May 12Warm-up2:00 Machine-into-3 rounds (6-8 minutes)10 Front Rack Walking Lunge + Shoulder Press (bottom of each lunge/empty bar or PVC)10 Alternating V-Ups10 Jumping Air Squats5 Up Downs2. Strength PrepThis week, athletes will work up in weight to a heavy 1 Push Press...
CrossFit - Thu, May 11Warm-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 10Warm-up10 min AMRAP1 min machine6 Alternating Dumbbell Snatch (lightweight - build across)5 Single Arm Press (each side)5-second handstand hold3 Box Get Overs (Practice Transition)2. Workout Prep3 sets:20 second Row (workout pace)2 Dumbbell Snatch (build in weight)2 Strict Handstand Push Ups2 Burpee...
CrossFit - Tue, May 9Warm-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...
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...