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General Warmup and Mobility and Technique
AMRAP 20:
[PARTNER 1]
Max Calorie Bike
[PARTNER 2]
2 Rounds:
20 AbMat Sit-ups
10 Push-ups
Switch Stations After 2 Rounds of Sit-ups + Push-ups
Score is Total Calorie on the Bike
Substitute rowers or runners for bikes.
General Warmup and Mobility and Technique Strength Every 2 Minutes x 6 Sets: 3 Push Press 3 Push Jerks Then AMRAP 10: 3 Box Jump Overs 24″/20″ 3 Toes to Bar 3 Push Jerks 135/95 3 Chest to Bar Pull-ups 6 Box Jump Overs 24″/20″ 6 Toes to Bar 6 Push Jerks 135/95 6 Chest…
THE OPEN BEGINS IN 46 DAYS. //games.crossfit.com/cf/login?flow=games&returnTo=%2Fregister%2Fopen General Warmup and Mobility and Technique Then For Time: 75 Double Unders 15 Power Cleans 155/105 15 Bar-Facing Burpees 75 Double Unders 12 Power Cleans 155/105 12 Bar-Facing Burpees 75 Double Unders 9 Power Cleans 155/105 9 Bar-Facing Burpees Time Cap 20 minutes Then Stamina Squats On the…
General Warmup and Mobility and Technique
Strength
Strict Press
On the 1:30 x 10:
3-3-3-2-2-2-1-1-1-1
Use heaviest weight possible.
Then
On the 3:00 x 5 Rounds:
10 Strict Press 95/65
30 AbMat Sit-ups
Max Calorie Row
No rest between rounds. Record only row calories.
General Warmup and Mobility and Technique
Then
AMRAP 25:
Buy-In: 3,000/2,500 Meter Assault Bike
Time Remaining for Max Rounds:
1 Round of “Cindy”
30 Double Unders
5 Hang Power Snatches 115/85
Equal Meters Bike Erg
1,500/1,200 Meters Row
1,200/1,000 Meter Ski Erg
1,000 Meter Air Runner
After Party
Carbs and Nap
General Warmup and Mobility and Technique Then “Open 16.4” AMRAP 13: 55 Deadlifts 225/155 55 Wallballs 20/14 55 Calorie Row 55 Handstand Push-ups After Party 15-12-9: Strict Toes to Bar Weighted Straight Leg GHD Directly Into… 21-15-9: Weighted Sit-ups Straight Leg GHD (1 Second pause at Top) …
General Warmup and Mobility and Technique Then 5 Rounds For Time: 400 Meter Run 30 Kettlebell Snatches 24/16 30 Step Back Lunges Dumbbell snatches are not an option. If anyone has issues with the KB snatch they should scale to one arm Russian swings. Cool Down 10-15 Minutes of Stretching & Rolling Recommended Targets: Calves…
General Warmup and Mobility and Technique Practice Round 250 Meter Assault Bike 15 Double Unders 5 Burpees Then 7 Rounds For Time: 500 Meter Assault Bike 30 Double Unders 10 Burpees Gymnastics Conditioning Not For Time: 10 Strict Handstand Push-ups 20 Kipping Handstand Push-ups Since the open is less than two months away you will…
The Open Begins in 53 Days! Have you signed up? A better question is will you be ready? //games.crossfit.com/open CrossFit I35 Workout of the Day for Monday, January 18th, 2021 General Warmup and Mobility and Technique Strength/Skill On the 1:30 x 6 Sets: 1 Power Snatch 3 Overhead Squats…
General Warmup and Mobility and Technique
Then
5 Rounds For Reps:
1 Minute Max Calorie Bike
1 Minute Max Power Cleans (135/95)
1 Minute Max Burpees
1 Minute Rest
Midline
3 Sets:
30 Second AbMat Sit-ups
30 Seconds Rest
30 Seconds Plank
30 Seconds Rest
