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.…
DetailsGeneral 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…
DetailsThis 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…
DetailsGeneral 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.…
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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…
DetailsGeneral 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…
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