General Warmup Warmup Set 5 Calorie Assault Bike 15 Double Unders 10 AbMat Sit-ups 5 Hand Release Push-ups Then For Time [30 Minute Cap]: 100 Double Unders 50 AbMat Sit-ups 25 Hand Release Push-ups 80 Double Unders 40 AbMat Sit-ups 20 Hand Release Push-ups 60 Double Unders 30 AbMat Sit-ups 15 Hand Release Push-ups 40…
General Warmup Strength 5×5 Strict press. From the rack or floor. Either is fine. Then AMRAP 18: 6 Bar Muscle-ups* 9 Push Presses 135/95 15 Deadlifts 135/95 21 Wallballs 20/14 Scale to a jumping muscle-up or your best pull, whether chest to bar, chin to bar, or jumping versions of either. Yes, I know that…
General Warmup and Kettlebell Technique Speed Power Development 10 x 10 Overspeed Kettlebell Swings Then AMRAP 15: 3 Kettlebell Swings (53/35) 3 Kettlebell Box Step-ups (24″/20″) 3 Calorie Bike 6 Kettlebell Swings (53/35) 6 Kettlebell Box Step-ups (24″/20″) 6 Calorie Bike 9 Kettlebell Swings (53/35) 9 Kettlebell Box Step-ups (24″/20″) 9 Calorie Bike Add 3…
General Warmups and Mobility Then AMRAP 20: 7 Power Cleans 135/95 7 Burpees 200 Meter Run After Party Go for a run and make it long. CrossFit Games athlete Austin Malleolo in an effort to demonstrate that training for strength and endurance are not mutually exclusive got up early on the morning of April 16th,…
General and Barbell Warmups Strength/Skill Every 2 minutes for 12 Minutes perform the following complex 2 Power Snatch 3 Overhead Squats Then AMRAP 12: 3 Toes to Bar, 50′ Walking Lunge 6 Toes to Bar, 50′ Walking Lunge 9 Toes to Bar, 50′ Walking Lunge … [Add 3 Toes to Bar Each Round] After Party…
General Warmup and Bar Drills Strength/Skill Every Minute on the Minute for 10 Minutes 1 Hang Power Clean and Split Jerk Then [On the 0:00] 1 Round: 30 Lateral Barbell Burpees 30 Hang Clean and Jerks 95/65 [On the 5:00] 2 Rounds: 15 Lateral Barbell Burpees 15 Hang Clean and Jerks 95/65 [On the 10:00]…
General Warmup and Mobility
Then
AMRAP 18:
Buy-In: 1 Mile Run
AMRAP In Time Remaining:
50 Double Unders
35 Air Squats
20 Sumo Deadlift High Pulls 75/55
AFTER PARTY
Row Conditioning
4 Rounds:
30/21 Calorie Row
Rest 1 Minute
15/12 Calorie Row
Rest 30 Seconds
General Warmup Front rack and ankle mobility work Strength Front Squat “10-8-6-4-2” On the 3:00 x 5 Sets: Set 1: 10 Reps @ 60% of 1RM Front Squat Set 2: 8 Reps @ 65% of 1RM Front Squat Set 3: 6 Reps @ 70% of 1RM Front Squat Set 4: 4 Reps @ 77% of…
General Warmup and Mobility Then For Time: 800 Meter Run 30 Clean and Jerks 95/65 400 Meter Run 30 Dumbbell Jumping Squats 50/35* 200 Meter Run 30 Dumbbell Jumping Squats 50/35 400 Meter Run 30 Clean and Jerks 95/65 800 Meter Run 30 Minute Time Cap. Scale distance of the run, load, and the number…
Options are: No vest, 1/2 Murph, or choose 2-4 teammates and do team Murph. Pull-ups and push can also be scaled or modified. In other words, there will be a version of this workout that is appropriate for your personal fitness level. The gym will open at 8:30 am with the wod starting at 9:00…
