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General Warmup and Mobility and Technique Then “Open 16.4” AMRAP 13: 55 Deadlifts 225/155 55 Wallballs 20/14 55 Calorie Row 55 Handstand Push-ups After Party 15-12-9: Strict Toes to Bar Weighted Straight Leg GHD Directly Into… 21-15-9: Weighted Sit-ups Straight Leg GHD (1 Second pause at Top) …
General Warmup and Mobility and Technique Then 5 Rounds For Time: 400 Meter Run 30 Kettlebell Snatches 24/16 30 Step Back Lunges Dumbbell snatches are not an option. If anyone has issues with the KB snatch they should scale to one arm Russian swings. Cool Down 10-15 Minutes of Stretching & Rolling Recommended Targets: Calves…
General Warmup and Mobility and Technique Practice Round 250 Meter Assault Bike 15 Double Unders 5 Burpees Then 7 Rounds For Time: 500 Meter Assault Bike 30 Double Unders 10 Burpees Gymnastics Conditioning Not For Time: 10 Strict Handstand Push-ups 20 Kipping Handstand Push-ups Since the open is less than two months away you will…
The Open Begins in 53 Days! Have you signed up? A better question is will you be ready? //games.crossfit.com/open CrossFit I35 Workout of the Day for Monday, January 18th, 2021 General Warmup and Mobility and Technique Strength/Skill On the 1:30 x 6 Sets: 1 Power Snatch 3 Overhead Squats…
General Warmup and Mobility and Technique
Then
5 Rounds For Reps:
1 Minute Max Calorie Bike
1 Minute Max Power Cleans (135/95)
1 Minute Max Burpees
1 Minute Rest
Midline
3 Sets:
30 Second AbMat Sit-ups
30 Seconds Rest
30 Seconds Plank
30 Seconds Rest
General Warmup and Mobility and Technique Strength/Skill On the 1:30 x 6 Sets: 3 Front Squats 3 Push Press Then 5 Rounds For Time: 20/15 Calorie Row* 10 Thrusters 115/85 *Row Round 1 Run Round 2 Bike Round 3 Row Round 4 Run Round 5 Cardio Machine Conditioning …
General Warmup and Mobility and Technique
Then
10 Rounds For Time [25 Minute Cap]:
30 Double Unders
20 AbMat Sit-ups
10 Hand Release Push-ups
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Calves
Chest
Triceps
Quads
General Warmup and Mobility and Technique Practice Round 1 Round With Lighter Weights: 6 Alternating Dumbbell Snatches 6 Air Squats 6 Calorie Run 1 Round With Lighter Weights: 4 Alternating Dumbbell Snatches 4 Air Squats 4 Calorie Run Then On the 5:00 x 4 Rounds: 20 Alternating Dumbbell Snatches 50/35) 40 Air Squats 20 Calorie…
General Warmup and Mobility and Technique Practice Round With Lighter Weight: 4 Box Jump Overs 4 Deadlifts 3 Bar-Facing Burpees 3 Hang Power Cleans 2 Strict Pull-ups 2 Push Jerks 1 Round With Workout Weight: 4 Deadlifts 3 Hang Power Cleans 2 Push Jerks Then AMRAP 15: 12 Box Jump Overs 24″/20″ 12 Deadlifts 155/105…
General Warmup and Mobility and Technique
Then
Ingrid
10 rounds for time of:
3 Snatches
3 burpees over the bar
♀ 95 lb. ♂ 135 lb.
