4209 Merriam Drive Overland Park, KS 66203 View Map
Strength
Back Squat 3 x 8
Then
AMRAP 15:
200m Run
20 Wallballs 20/14
20 Kettlebell Snatches 24/16
20 Burpee Box Jumps 24/20
After Party
As many reps as possible in 5 minutes of the following
Wall Walks
General Warmup and Barbell Technique
Then
3 Rounds For Time:
400 Meter Run
200 Meter Med Ball Run 20/14
10 Power Snatches 135/95
Afterparty
10-15 Minutes of Stretching & Rolling
General Warmup and Barbell Technique Strength/Skill Build to a Moderate Complex from the rack: 1 Pausing Push Jerk 1 Push Jerk On the pause dip and hold for three seconds. Focus on hip extension. Then 3 Rounds: 25 Toes to Bar 20 Push Jerks 115/85 15/12 Calorie Assault Bike The push jerks should be relatively…
General Warmup and Barbell Technique Then 400 Meter Run, 21 Burpees 400 Meter Run, 15 Burpees 400 Meter Run, 9 Burpees 200 Meter Run, 9 Power Cleans (115/85) 200 Meter Run, 15 Power Cleans (115/85) 200 Meter Run, 21 Power Cleans (115/85) This workout should take around 15 minutes but will be capped at 20.…
CrossFit I35 and I35 Fitness believe that proper movement and mechanics in ALL movements from walking to squatting and even running which is frankly the least discussed and often the most difficult movement to make corrections in the athlete. We believe that a run at 70% intensity for a short (for you) distance should be…
General Warmup and Barbell Technique
Then
For Time:
1 Mile Run
50 Toes to Bar
30 Power Snatches (115/85)
Afterparty
Carbs and Sleep
General Warmup and Mobility Strength Back Squat 3 very heavy sets of 5. The goal is the total amount of weight lifted, not just the heaviest single set. Warm-up as much as necessary. Then Buy-In: 75/50 Calorie Assault Bike Directly Into… 21 Double Dumbbell Front Squats 50/35 21 Double Dumbbell Push Presses 50/35 21 Double…
General Warmup and Mobility
Then
On the 3:00 x 5 Rounds:
12 Pullups
25 AbMat Sit-ups
5 Deadlifts
The goal is to accumulate the most amount of total weight in the deadlift over all 5 rounds. However, the first set should be around 70% of 1rm and increase every set.
Afterparty
Stretching and Myofascial Release
General Warmup and Mobility Kelly 5 rounds for time of: Run, 400 m 30 Box Jumps, 24/20 in 30 Wall Balls, 20/14 lbs Beyond the Whiteboard says we haven’t done this workout in 4 years. It’s one of the longest benchmarks and the median times for Rx on BTWB are 29:20 men and 30:19 women.…
General Warmup and Shoulder Mobility and Stabilization Movement Prep 30 Seconds Hanging Hollow Hold 30 Seconds Hanging Arch Hold 10 Scap Pull-ups Video 10 Kip Swings 5 Knees to Chest 5 Toes to Bar 3 Strict Pull-ups 3 Pull-ups 3 Chest to Bar Pull-ups Then AMRAP 4: 21/15 Calorie Assault Bike 21 Burpees 21 Toes…
