4209 Merriam Drive Overland Park, KS 66203 View Map
General Warmup and Mobility and Technique
Then
5 Rounds:
1 Minute Double Unders
1 Minute Power Snatches 115/75
1 Minute Calorie Row
1 Minute Rest
Body Armor
3 Giant Sets:
9 Glute Ham Raises
100 Meter Double Dumbbell Front Rack Carry
15 Barbell Glute Bridges
Rest 2 Minutes Between Sets
Carbs and Nap
General Warmup and Mobility and Technique Then AMRAP 16: 30 Bar-Facing Burpees 30 Hang Squat Cleans 95/65 30 Box Jump Overs 24/20 30 Overhead Squats 95/65 30 Toes to Bar 30 Thrusters 95/65 After Party Handstand Walk Conditioning Not For Time: 50 AbMat Sit-ups, 25-50′ Handstand Walk 40 AbMat Sit-ups, 25-50′ Handstand Walk 30 AbMat…
General Warmup and Mobility and Technique Then For Time: 1,000/800 Meter Row 50 Hand Release Push-ups 30 Deadlifts (225/155) 50 Hand Release Push-ups 1,000/800 Meter Row Sub 2000/1600 bike or 800m run After Party Cool Down 10-15 Minutes of Stretching & Myofascial Release Recommended Targets: Lower Back Upper Back Quads Glutes Check this out, many…
General Warmup and Mobility and Technique Then AMRAP 5: 15/12 Calorie Bike Erg 12 Chest to Bar Pull-ups 9 Front Squats (135/95) Rest 5 Minutes AMRAP 5: 12/9 Calorie Bike Erg 9 Chest to Bar Pull-ups 6 Front Squats (155/105) Rest 5 Minutes AMRAP 5: 9/6 Calorie Bike Erg 6 Chest to Bar Pull-ups 3…
General Warmup and Mobility and Technique
Strength/Skill
Push Jerk
Build to a heavy triple.
Out of the rack is OK if not preferred but please no misses and pressouts are misses.
Then
8 Rounds For Time:
8 Push Jerks (135/95)
8 Lateral Barbell Burpees
Then
Row 2000
General Warmup and Mobility and Technique Strength Back Squat 10-8-6-4-2 Each set heavy as possible Then Practice Round @ workout weight With Workout Weight: 4 Wallballs 4 Single Dumbbell Alternating Power Snatches 4 Toes to Bar 4 Box Jump Overs Then AMRAP 15: 21 Wallballs 20/14 18 Single Dumbbell Alternating Power Snatches 50/35 15 Toes…
General Warmup and Mobility and Technique 4 Rounds [28 Minutes Total]: [In a 4-Minute Window]: 8 Rounds: 20 Seconds Barbell Movement (45/35) 10 Seconds Rest [In a 3-Minute Window] Pick 1: 400 Meter Run 500 Meter Row 1,000 Meter Bike Round 1: Front Rack Reverse Lunges Round 2: Strict Press Round 3: Front Squats Round…
General Warmup and Mobility and Technique
CrossFit Games Open 12.3
Complete as many rounds as possible in 18 mins of:
15 Box Jumps, 24/20 in
12 Push Press, 115/75 lbs
9 Toes-to-bars
Carbs and Nap
General Warmup and Mobility and Technique 4 Rounds: Partner 1: 1 Minute Bike Calories Partner 2: 1 Minute Bike Calories Partner 1: 2 Minute Bike Calories Partner 2: 2 Minute Bike Calories Partner 1: 3 Minute Bike Calories Partner 2: 3 Minute Bike Calories Partner 1: 4 Minute Bike Calories Partner 2: 4 Minute Bike…
General Warmup and Mobility and Technique Strength/Skill On the 1:30 x 5 Sets: 3 High Box Jumps 3 Deadlifts *Start Around 60% 1RM & Build* Then 5 Rounds For Time: 15 Deadlifts 155/105 12 Box Jump Overs 24″/20″ 9 Front Squats 155/105 Aerobic Skill Focus Not For Time: 16 Minute Recovery Row On the 4:00,…
