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General Warmup and Mobility and Technique Then AMRAP 14: Max Calorie Row* Every 2 Minutes [Starting at 0:00]: 7 Toes to Bar 7 Push Press 95/65 7 Front Squats 95/65 *Sub Bike, Ski Erg, or Air Runner. The score is the total number of calories accumulated over the 14 minute time. AFTER PARTY Body Armor…
General Warmup and Mobility and Technique Strength/Skill On the 1:30 x 6 Sets: 3-Position Power Snatch 3 Overhead Squats Work from top to bottom. Power position, hold at the knee for 3 counts, then the floor. No touch and go set up for the most powerful position Warmup then all sets as heavy as possible.…
If you haven’t signed up for the open yet watch this video If you have time you can go back and check out what the elite women are doing but this video will start with a couple of people doing the foundations workout. Remember it’s not about what you can’t do it’s about what you…
General Warmup and Mobility and Technique CrossFit Open 21.1 For time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall walks 150 double-unders 21 wall walks 210 double-unders Time cap: 15 min. Scaled Wall Walks and Single Unders Foundations Bear Crawls and…
The Open Starts Tomorrow! General Warmup and Mobility and Technique Then On the Minute x 14: Minute 1: 1 Round of “Cindy” Minute 2: 12/10 Calorie Row* *Sub with bike, run, or ski erg for the same amount of calories After Party Cool Down 10-15 Minutes of Stretching & Myofascial Release Recommended Targets: Lower Back…
General Warmup and Mobility and Technique Then 5 Rounds x AMRAP 3: 12 Single Dumbbell Box Step-ups (50/35) 8 Burpee Box Jumps (24″/20″) Max Calorie Assault Bike Rest 1 Minute Between Rounds Then Body Armor 3 Giant Sets: 9 Barbell Bench Press 15 Barbell Bent Over Rows Max Unbroken Strict Handstand Push-ups Rest 3 Minutes…
General Warmup and Mobility and Technique
For Time:
50-40-30-20-10:
Calorie Row
After Each Round:
10 Deadlifts 185/125
40 Double Unders
Absolute 25-minute cap
AFTER PARTY
Midline
3 Sets:
1:00 L-Sit (Accumulated Time)
30 Barbell Good Mornings
Rest as Needed Between Sets
General Warmup and Mobility and Technique
Strength/Skill
Overhead Squat
5 x 5
Warmup then all sets as heavy as possible.
Then
AMRAP 15:
25 Overhead Squats 75/55
20 Single Dumbbell Hang Clean and Jerks 50/35
15 Toes to Bar
AFTER PARTY
Not For Time:
10-9-8-7-6-5-4-3-2-1:
Handstand Push-ups
Chest to Bar Pull-ups
General Warmup and Mobility and Technique
Then
4 Rounds For Time [30 Minute Cap]:
40/30 Calorie Bike*
200 Meter Farmers Carry 50’s/35’s
100′ Walking Lunges
*Sub and or alternate Run, Row, or Ski Erg the same number of calories
General Warmup and Mobility and TechniqueStrength/Skill On the 1:30 x 6 Sets: 9 Deadlifts 6 Hang Power Cleans 3 Push Jerks Choose a weight that you can perform unbroken for all 18 reps Then For Time: 30 Burpee Box Jump Overs 24″/20″ 30 Power Clean & Jerks 155/105 30 Burpee Box Jump Overs 24″/20″ Yes,…
