4209 Merriam Drive Overland Park, KS 66203 View Map
General Warmup and Mobility and Technique
Then
For Time:
50 AbMat Sit-ups
200 Meter Run
50 AbMat Sit-ups
400 Meter Run
50 AbMat Sit-ups
800 Meter Run
50 AbMat Sit-ups
1 Mile Run
After Party
Cool Down
10-15 Minutes of Stretching & Myofascial Release
Recommended Targets:
Lower Back
Upper Back
Quads
Glutes
General Warmup and Mobility and Technique Then On the 4:00 x 5 Rounds: 30 Air Squats 20/15 Calorie Row* 7 Power Clean and Jerks 115/85 Sub same number of calories on the bike or treadmills After Party 4 Rounds: :20 Seconds GHD Hip Extensions :10 Seconds Rest :20 Seconds GHD Hip Extension Hold :10 Seconds…
DetailsGeneral Warmup and Mobility and Technique
Then
AMRAP 18:
Max Calorie Bike*
Every 3 Minutes [Starting at 0:00]:
30 Double Unders
10 Burpees
*If bikes are full use rowers or treadmills but preference is always on the bike for this particular workout.
AFTER PARTY
Body Armor
3×8 Dumbbell Bulgarian Split Squats (Each Leg)
This is a deload week. Let your hands and body heal from the open. Keep loads, velocity, and intensity at average levels but still high enough to get a good workout. Notice a lot of the after-parties are just running biking or rowing. Keep these at whatever sub-maximal pace feels good in your body. …
DetailsGeneral Warmup and Mobility and Technique CrossFit Open 21.3 For total time: 15 front squats 30 toes-to-bars 15 thrusters Rest 1 min. 15 front squats 30 chest-to-bar pull-ups 15 thrusters Rest 1 min. 15 front squats 30 bar muscle-ups 15 thrusters ♀ 65 lb. ♂ 95 lb. Time cap: 15 min Workout 21.4 begins…
DetailsGeneral Warmup and Mobility and Technique Then Every 2 minutes for 10 minutes 1 Deadlift 1 Power Clean 1 Hang Clean 1 Jerk This is practice for 21.4 tomorrow. Keep weight below 70% of any individual one rep max. Then For total Reps 2 rounds of the following: 2:00 Row Calories 2:00 Bike Calories 2:00…
DetailsGeneral Warmup and Mobility and Technique Then For Time: 1,000 Meter Bike, 21 Deadlifts 155/105 1,000 Meter Bike, 21 Hand Release Push-ups 1,000 Meter Bike, 15 Deadlifts 155/105 1,000 Meter Bike, 15 Hand Release Push-ups 1,000 Meter Bike, 9 Deadlifts 155/105 1,000 Meter Bike, 9 Hand Release Push-ups 500 Row or 400 Run Then Ring…
DetailsGeneral Warmup and Mobility and Technique
Then
For Time:
50 Wallballs 20/14
40 Box Jumps 24/20
30 Lateral Barbell Burpees
20 Power Snatches 115/85
1,000 Meter Row
AFTER PARTY
Body Armor
4 Giant Sets for Quality:
6 Incline Double Dumbbell Bench Press
:30-1:00 Hanging L-Sit
6 Bulgarian Split Squat (Each Side)
General Warmup and Mobility and Technique Strength/Skill Push Jerk 5-4-3-2-1 Warmup then build to a heavy single. Then AMRAP 15: 30 Double Unders 15 Push Jerks 135/95 30 Double Unders 15 Toes to Bar AFTER PARTY Gymnastics Conditioning Not for time, but not taking your time either. 5 Strict Chest to Bar Pull-ups 10/8 Calorie…
DetailsGeneral Warmup and Mobility and Technique
Then
Scott’s Birthday Workout
Double Grace + 1
60 + 1 Clean and Jerks for time 135/95
Record time for 60 as your Double Grace
After Party
Carbs and a nap
