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...
CrossFit - Mon, May 1Warm-up1 Round Through10 yd walk on toes10 yd walk to 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 towards forward leg10...
CrossFit - Sat, Apr 29Warm-up3 sets:2 Zombie Rope Climbs2 Burpee Box Get Overs (low height, practice transition)5 Wall Ball Front Squats5 Wall Ball Push Press2. Workout Prep1 set: (with a partner)1 Rope Climb (each)2 Burpee Box Get Overs (each)5 Wall Balls (each)Metcon (Time)Teams of 210...
CrossFit - Fri, Apr 28Warm-up8 min AMRAP30-sec Bike Erg5 Kip Swings5 Knees to Elbow5 Air Squats3 Alt. DB Snatch (each side - practice transition)Weightlifting4 x 8Front Squat (4 x 8 Every 2:30 at 50% of your FS)Metcon (Time)5 rounds15/12 Calorie Bike Erg (or 12/10 Assault Bike)15...
CrossFit - Thu, Apr 27Warm-up20 PVC Pass Throughs10 PVC Around the Worlds (Left and Right)20 Walking Lunges + Torso Twist-into-3 sets (Empty Bar or PVC)20 Second Bike Erg (moderate pace)5 Split Stance Press5 Back Squats10 Alternating V-UpsWeightliftingPush Press x 2 Split Jerk x 1Push Press...
CrossFit - Wed, Apr 26Warm-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...