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Tribute to CrossFit Games Workout Happy Star General Warmup and Mobility Then Run 500 10 Bar Facing Burpees 10 Thrusters 95/65 Row 500 10 Bar Facing Burpees 10 Thrusters 95/65 Bike 1000 10 Bar Facing Burpees 10 Thrusters 95/65 Then If you didn’t do the Row’d afterparty yesterday, do it today. Row’d Royalty Workout 19.1…
General Warmup, Mobility, and Bar Technique Then 3 Rounds For Time: 600 Meter Run 6 Rounds of “The Chief” 1 Round of “The Chief”: 3 Power Cleans (135/95) 6 Push-ups 9 Air Squats Then Row’d Royalty Workout 19.1 Row 8 intervals of 30 seconds followed by 30 seconds of rest. Score is total number of…
General Warmup, Mobility, and Bar Technique Strength Take 15 minutes to build to a heavy set of 3 in the following: Push Press Then As many rounds as possible in 12 minutes of the following: 3 Push Presses 115/85 3 Toes to Bar 3 Calorie Assault Bike 6 Push Presses 115/85 6 Toes to Bar…
General Warmup, Mobility, and Bar Technique Then For Time: 800 Meter Run 3 Rounds: 50 Double Unders 20 AbMat Sit-ups 10 Push-ups 800 Meter Run 3 Rounds: 50 Double Unders 20 AbMat Sit-ups 10 Push-ups 800 Meter Run This entire workout should be completed in 25-30 and we will cap at 30. If your 800-time…
General Warmup, Mobility, and Bar Technique Strength Take 15 minutes to build to a heavy complex of the following: 1 Squat Snatch 1 Low Hang Squat Snatch 1 Overhead Squat Then For Time: 40/30 Calorie Row 20 Squat Snatches (115/85) 40/30 Calorie Row Stabilization Party Alternating On the Minute x 12 (4 Rounds): Minute 1:…
General Warmup, Mobility, and Bar Technique Movement Prep 10 Scap Pull-ups 5 Kips Swings 1-3 Strict Pull-ups 3 Pull-ups 3 Chest to Bar Pull-ups Then As Many Rounds as Possible in 16 minutes of the following: Buy-In: 75/50 Calorie Assault Bike Max Rounds in Time Remaining: 15 Box Jump Overs (24″/20″) 12 Chest to Bar…
General Warmup, Mobility, and Bar Technique Strength On the 1:30 x 6 Sets: 3 Thrusters Then 7 Rounds For Time: 200 Meter Run 7 Thrusters 95/65 7 Burpees This workout should be finished by 15 but we will cap it at 20. Gymnasty Party AMRAP 7: 1 Pausing Strict Handstand Push-up 1 Strict Handstand Push-up…
General Warmup and Mobility For Time: 1 Mile Run 30 Single Dumbbell Box Step-ups 70/50 24″/20″ 30 Power Cleans 135/95 Kansas Born and raised Jim Ryun. First high school athlete to run a mile under 4 minutes and arguably the greatest middle distance runner in history. Mr. Ryun is also a former…
General Warmup and Mobility and Kettlebell Technique
On the 3:00 x 7 Rounds:
15 Kettlebell Goblet Squats 32/24
12 Power Snatches 95/65
9/7 Calorie Row
AFTER PARTY
3 Sets:
25 GHD or abmat Sit-ups
50′ Dumbbell Walking Lunge 50/35
General Warmup and Mobility and Kettlebell Technique Strength/Skill Kettlebell Swings and Planks 10-20-25-20-10 Split the room into two groups have one group swing as the other planks. Then 3 Rounds: 400 Meter Run 20 Kettlebell Snatches 24/16 12 Pull-ups Overhead Squat Party On the 2:00 x 5 Sets: 1 Pausing Overhead Squat (2 Seconds in…
