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…
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
