General Warmup and Barbell Technique Movement Prep 10 Scap Pull-ups 5 Kip Swings 1-3 Strict Toes to Bar 3 Knees to Chest 3 Toes to Bar Then 21-15-9: Toes to Bar Power Snatches (95/65) Directly Into… 9-15-21: Calorie Assault Bike Overhead Squats (95/65) Afterparty Back Squat Set 1: 10 Reps @ 66% 1RM Set 2:…
Options are: No vest, 1/2 Murph, or choose 2-4 teammates and do team Murph. Pull-ups and push can also be scaled or modified. In other words, there will be a version of this workout that is appropriate for your personal fitness level. The gym will open at 8:30 am with the wod starting at 9:00…
General Warmup
Then
4 rounds for time of:
Run, 400 m
50 Double Unders
20 Box Jumps, 24/20 in
Afterparty
Easy Jog .5 to 1 mile then stretch anything that’s sore or tired.
Murph is tomorrow
General Warmup Then 4 Rounds For Time: 10 Front Squats (155/105) 20/15 Calorie Row The bar starts on the floor for all sets regardless of fitness level. If the cleans take too much out of you the bar weight is too heavy. This also encourages mort reps unbroken. Afterparty 5 x 8 GHD Hip Extensions…
General Warmup
Then
On the 4:00 x 5 Rounds:
5 Devil Presses 50/35
10 Over-and-Back Hops Over Dumbbell
15 Double Dumbbell Squats (50’s/35’s)
10 Over-and-Back Hops Over Dumbbell
5 Devil Presses 50/35
Afterparty
Back Squat 5 x 5
Put some weight on the bar but don’t crush yourself.
Heavy but doable.
General Warmup Warmup Set 5 Calorie Assault Bike 15 Double Unders 10 AbMat Sit-ups 5 Hand Release Push-ups Then For Time [30 Minute Cap]: 100 Double Unders 50 AbMat Sit-ups 25 Hand Release Push-ups 80 Double Unders 40 AbMat Sit-ups 20 Hand Release Push-ups 60 Double Unders 30 AbMat Sit-ups 15 Hand Release Push-ups 40…
General Warmup Strength 5×5 Strict press. From the rack or floor. Either is fine. Then AMRAP 18: 6 Bar Muscle-ups* 9 Push Presses 135/95 15 Deadlifts 135/95 21 Wallballs 20/14 Scale to a jumping muscle-up or your best pull, whether chest to bar, chin to bar, or jumping versions of either. Yes, I know that…
General Warmup and Kettlebell Technique Speed Power Development 10 x 10 Overspeed Kettlebell Swings Then AMRAP 15: 3 Kettlebell Swings (53/35) 3 Kettlebell Box Step-ups (24″/20″) 3 Calorie Bike 6 Kettlebell Swings (53/35) 6 Kettlebell Box Step-ups (24″/20″) 6 Calorie Bike 9 Kettlebell Swings (53/35) 9 Kettlebell Box Step-ups (24″/20″) 9 Calorie Bike Add 3…
General Warmups and Mobility Then AMRAP 20: 7 Power Cleans 135/95 7 Burpees 200 Meter Run After Party Go for a run and make it long. CrossFit Games athlete Austin Malleolo in an effort to demonstrate that training for strength and endurance are not mutually exclusive got up early on the morning of April 16th,…
General and Barbell Warmups Strength/Skill Every 2 minutes for 12 Minutes perform the following complex 2 Power Snatch 3 Overhead Squats Then AMRAP 12: 3 Toes to Bar, 50′ Walking Lunge 6 Toes to Bar, 50′ Walking Lunge 9 Toes to Bar, 50′ Walking Lunge … [Add 3 Toes to Bar Each Round] After Party…
