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…
This is a very cool and beautiful film showcasing the amazing ability of CrossFit Games athletes. However, CrossFit was always and still is primarily a methodology designed to move people along a continuum from sickness to wellness to fitness. The games athletes are simply the highest expression of the methodology and proof that we produce…
General Warmup and Rowing Clinic Then 3 Rounds: AMRAP 2: Calorie Row AMRAP 2: Burpee Box Jumps (24″/20″) AMRAP 2: Calorie Bike Rest 2 Minutes Between Rounds Go as hard as possible. The rest is between each complete round not the individual AMRAP so transition times are critical in accumulating the most amount of reps.…
General Warmup and Barbell Technique
Then
3 Rounds:
800 Meter Run
5 Rounds of “Macho Man” (135/95)
1 Round of Macho Man:
3 Power Cleans
3 Front Squats
3 Push Jerks
After Party
Trainers Choice
General Warmup and Barbell Technique
Then
4 Rounds 25 Minute Time Cap:
400m Run
18 Alternating Dumbbell Power Snatches (50/35)
15 Burpees
12 Single Dumbbell Box Step-ups (50/35) (24″/20″)
Afterparty
Super Sets of:
8 Bench Press
8 Ring Pushups
General Warmup and Barbell Technique Then AMRAP 18: 45 Wallballs 20/14 30/24 Calorie Row 15 Deadlifts 275/185 After Party Back Squats for Stabilization 4 x 8 Tempo 4-2-1 Unless you are at home you may have noticed we are doing a lot of pulls in this current mesocycle. Here are some great ideas for post-workout…
General Warmup and Barbell Technique Movement Prep 10 Scap Pull-ups 5 Kip Swings 1-3 Strict Toes to Bar 5 Knees to Chest 3 Toes to Bar Then On the 4:00 x 6 Rounds: 200 Meter Run 10 Toes to Bar Hang Power Cleans Rounds 1-2: 5 Hang Power Cleans Rounds 3-4: 4 Hang Power Cleans…
General Warmup and Barbell Technique Ankle, Hip and Overhead Mobility Drills Strength/Skill Take 15 minutes to build to a heavy single of the following. Squat Snatch Then For Time: 20 Power Snatches 95/65 20 Lateral Barbell Burpees 20 Overhead Squats 95/65 20 Lateral Barbell Burpees 20 Squat Snatches 95/65 The time cap is 10 minutes.…
General Warmup and Barbell Technique Then Linda Lost Weight 10-9-8-7-6-5-4-3-2-1 Deadlift .75 bodyweight Bench Press .5 bodyweight Squat Clean .35 bodyweight The percentages are exactly half of an Rx Linda. If you have done Linda in the past but scaled look up your numbers and do half of your last scaled Linda. As you know…
