Warm-Up18 30 Seconds Easy Row Single Unders Cossack Squats Moderate Row Single Unders Pausing Air Squats (3 Seconds in Bottom) Faster Row Single Unders Air Squats Barbell Warmups and Mobility Strength 1 Pausing Front Squat + 1 Front Squat Lift Weight out of the rack. Have a spotter…
DetailsWarmup 30 Seconds each Single Unders Active Spidermans Single Arm Dumbbell Strict Press (30 Seconds Each Side) Single Unders Fast as Possible Push-up to Down Dog Click Here Single-Arm Dumbbell Row (30 Seconds Each Side) Double Unders Inchworm to Push-up Single Dumbbell Goblet Reverse Lunges Body Positions Three Rounds of 30…
DetailsWARMUP 1 Minute Each Active Samson Glute Bridges Plate Hops 1 Minute Each Active Samson + Air Squat Single-Leg Glute Bridges Plate Ground to Overhead 30 Seconds Air Squats Glute Bridge Walkouts Plate Counterbalance Squats Warmup Performed with 10# or 15# Plate MOBILITY Front Rack Stretch: 1 Minute Wrist Stretch: 30…
DetailsWarmup 5 Minutes For Quality* 5 Push-up to Down Dog 10 Straight Leg Sit-ups 15 Second Front Plank on Hands 20 Lateral Hops Over Barbell *In other words quoting the CrossFit sacred texts. Mechanics Consistency Intensity In other words, don’t hurry or as some might say CrossFit the S*** out of it.…
DetailsWarmup 30 Seconds Box Step-ups Med ball Foot Taps Active Samson Lateral Box Step-ups (30 Seconds Each Leg) Med ball Deadlifts Active Spidermans Inchworm to Push-up Mobility Child’s Pose on Box: 1 Minute Ankle Stretch on Box: 1 Minute Each Side Barbell Warm Ups Strength Pausing Push Jerk Heavy…
DetailsWarmup 2 Rounds 30 seconds each exercise Wall Balls Air Squats Planks MOBILITY Couch Stretch: 45 Seconds Each Side Pigeon Pose: 45 Seconds Each Side Then Partner Karen For Time: 150 Wall Balls 20/14, 10/9 Partner A performs wall balls while partner B is in a plank.…
DetailsWarmup 30 Seconds Each Single Unders Active Spidermen Glute Bridges Single Unders Frog Hops Single-Leg Glute Bridge (30 Seconds Each Side) Single Unders Slow Burpees Glute Bridge Walkouts Barbell Warmups Front Rack Stretch: 1 Minute Wrist Stretch: 30 Seconds Each Direction Classic I35 Warmup Then AMRAP 15: 30…
DetailsWarmup 3 Rounds 30 Seconds Each: PVC Pass Throughs Inchworm to Push-up PVC Overhead Squats Active Samson *Attempt to Get More Narrow on PVC Pipe with Each Round MOBILITY Banded Lat Stretch: 1 Minute Each Side Banded Pike Stretch: 1 Minute GYMNASTICS MOVEMENTS Switching our body from an arch position to a hollow position is…
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Warmup 1 Minute Each Active Samson Active Spidermans Push-up to Down Dog Then 30 Seconds Each Side Performed With Light Dumbbell Single Dumbbell Deadlift Single Dumbbell Reverse Lunges (Hold Goblet Style) Single Dumbbell Strict Press Practice Round With Workout Weight and Height 10 Double Unders 4 Single Dumbbell Box Step-ups 4 Single Dumbbell…
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