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General Warmup, Mobility and Bar Technique Strength Take 15 Minutes to build to a very heavy Power Clean and Jerk. The clean must be a power clean and the jerk can be a power or split jerk There is an absolute 15-minute time cap on this part of the workout. Then 15-12-9: Burpee Box Jumps…
General Warmup and Shoulder Mobility Movement Prep 15 Second Hollow Hold on Bar 10 Scap Pull-ups 5 Kip Swings 1-3 Strict Pull-ups 3 Kipping Pull-ups 3 Chest to Bar Pull-ups Then AMRAP 5: 5 Strict Pull-ups 10 Push-ups 15 Air Squats Rest 1 Minute AMRAP 5: 5 Pull-ups 10 Push-ups 15 Air Squats Rest 1…
General Warmup and Mobility Movement Prep 5 Barbell Good Mornings 5 Pausing Barbell Back Squats (3 Seconds in Bottom) 5 Back Squats Strength Work up to 3 heavy sets of 5 of: Back Squat Then For Time: 30-20-10: Kettlebell Snatches 24/16* Burpees *You should be able to do the first set of 30 unbroken with…
POST CYCLE ASSESSMENTS IN 2 WEEKS General Warmup, Mobility, and Bar Technique Then AMRAP 20: 20 Wallballs 14/10 20 Hang Power Snatches 75/55 20 Box Jumps 24″/20″ 20 Overhead Squats 75/55 20/15 Calorie Row This workout is best described as light and long. You should be able to do every set unbroken while fresh but…
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…
