4209 Merriam Drive Overland Park, KS 66203 View Map
General Warmup and Mobility and Technique
Then
On the 5:00 x 6 Rounds:
400 Meter Run
21 Hand Release Push-ups
12 Kettlebell Snatch 24/16
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Lats
Chest
Glutes
Lower Back
General Warmup and Mobility and Technique AMRAP 3: 50 Double Unders 21 Bar-Facing Burpees Max Power Cleans (115/85) Rest 3 Minutes AMRAP 3: 50 Double Unders 18 Bar-Facing Burpees Max Power Cleans (135/95) Rest 3 Minutes AMRAP 3: 50 Double Unders 15 Bar-Facing Burpees Max Power Cleans (155/105) Rest 3 Minutes AMRAP 3: 50 Double…
DetailsGeneral Warmup and Mobility and Bar Technique Practice Round 1 Round With Workout Weights: 3 Wallballs 3 Power Snatches 3 Box Jumps 3 Push Presses 3 Calorie Row Then AMRAP 20: 20 Wallballs 20/14 20 Power Snatches 75/55 20 Box Jumps 24/20 20 Push Presses 75/55 20/14 Calorie Row Stamina…
DetailsGeneral Warmup and Mobility and Bar Technique As many rounds as possible in 5 minutes of the following: 6 Rounds of “The Chief” (115/85) Max Calorie Bike* Rest 5 Minutes As many rounds as possible in 5 minutes of the following: 5 Rounds of “The Chief” (135/95) Max Calorie Bike Rest 5 Minutes As many…
DetailsGeneral Warmup and Mobility and Bar Technique Then As many rounds as possible in 20 minutes of the following: 20 Burpee Box Jumps 24″/20″ 40/30 Calorie Row 80 Double Unders Handstand Push-ups 2 Rounds Not For Time: 30% Dead Stop Strict Handstand Push-ups (1 Second in Bottom) 50% Strict Handstand Push-ups 70% Kipping Handstand…
DetailsGeneral Warmup and Mobility and Bar Technique Strength/Skill Every Minute on the Minute for 10 Minutes: 1 Power Snatch 1 Overhead Squat 1 Squat Snatch PRACTICE ROUND 1 Round With Workout Weight: 3 Power Snatches 3 Overhead Squats 3 Squat Snatches 3 Toes to Bar Then For Time [15 Minute Cap]: 30 Power Snatches 95/65…
DetailsGeneral Warmup and Mobility and Bar Technique
AMRAP 4 x 5 Rounds:
500/400 Meter Row*
15 Double Dumbbell Push Press 50/35
Max Burpee Pull-ups
*Alternate 1000m Assault Bike and 400 run.
General Warmup and Mobility and Bar Technique 5 Rounds For Reps: 1 Minute Max Single Dumbbell Power Snatches 50/35 1 Minute Max Front Squats 115/85 1 Minute Max Calorie Run 1 Minute Rest Do workout fight gone bad style. AFTER PARTY 3 Giant Sets not for time: 8 Single Legged Romanian Dumbbell Deadlifts (Left) 8…
DetailsI wanted to take a moment to wish you a Merry Christmas and thank you for making CrossFit I35 a part of your fitness journey! This year more than ever, we have learned the importance of taking care of our health and prioritizing our wellness and focusing on the most important things. I hope this…
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