Every 2 Minutes for 6 Minutes10 Goblet Lunges10 Box Jumps (Step Down)8 Scap Pull Ups 8 Ring Rows ***Score is total reps AMRAP 18 Minutes4 DB Snatch 70/50lbs8 DB Box Step Up 70/50lb, 24/20” box12 Chest to Bar Pull UpsThen,Rest from 18:00 – 23:00then at the 23:00 mark:AMRAP 3 Minutes DB Facing Burpees*jump over it...Read More
Games Day!Warm Up1:00 per side, Wrist Stretch1:00 Deadhang from Pull Up Bar600m run (broken into 200m) 10 Thrusters 3 wall walks Warm up to your thruster weight and find your wall walk spot Event 4 of the 2021 CrossFit Games10-9-8-7-6-5-4-3-2-1Wall WalksThrusters 185/135Time cap 20 minutes Scale to 95/65 if you want a shot at finishing...Read More
2:00 Banded Glute Activation20 Empty Bar Thrusters20 A-Frame Toe Touches300m Run20 Empty Bar Thrusters 20 A frame toe touches Then, 2:00 banded front rack mobilization per sideClick here for banded front rack mobilization videoSquat Clean1×3 Power Position*2×2 Hang, at knee**then,5 reps @ 55%4 @ 60%3 @ 65%5 @ 60%4 @ 65%3 @ 70%5 @ 65%4...Read More
Run 400m Then,Every :90 for 4:3010 Burpees to 6” Target8 Cossack SquatsIn the remaining time hold the bottom of an OHS with an empty barStrengthtAll snatches in this sections are squat. If you can not snatch because of injury or mobility issues you can clean and jerkEvery :30 for 4 Minutes 1 Power Postion SnatchThen,Every...Read More
Wod 1-12 Minutes-split the work how you want12 Thrusters 95/659 Hang cleans6 Shoulder to overhead.Run 200 as a teamWod 2- 9 minutesRow 1000 as a teamRemaining time do Clean and Jerks— 135/95Wod 3- 9 minutes Split the work how you wantBike 10 Cals10 BurpeesRead More
The 45 minutes triathlon 0 Transition time between machines teams of 2, switch when you want 15 Minutes bike15 Minutes row15 Minutes skiScore is total calsSaturday 9 am, no 10 am for summer. In Teams of 4 with no more than 3 athletes working at once: For Time200 Double DB Squat Cleans 50s/35s300 BurpeesRun 4...Read More
2 Rounds with a PVC pipe:200m Row10 PVC Good Mornings10 PVC Snatch Balances Right into:2 Rounds with an empty bar:200m Row10 Back Rack Push Press10 Overhead Squats *All with the empty barEvery 2 Minutes for 14 Minutes (7 sets)Rounds 1-2: 3 Tall Squat SnatchRounds 3-4: 3 Power Position Squat Snatch Rounds 5-7: 3 Hang Squat...Read More
Warm up 3:00 banded glute activationThen20 Spiderman Lunges200m Run20 DB Snatch200m Run 20 Goblet LungesStrength 2 sets of 9 front squats Start at 60-65 percent for your first setLast set should be as heavy as possible. This strength session will be a total of 5 or 6 sets. This is how this works. Do your...Read More
Test 3! 20 Band Pull Aparts2:00 Banded Glute Activation15 Scap Pull Ups1:30 Squat Hold10 Gymnastic Kips1:00 Row for Calories* Conditioning Test “Field of Screams”AMRAP 19 Minutes19/17 Calorie Row17 Thrusters 100/70lbs15 Toes to BarScaled VersionAMRAP 19 Minutes19/17 Calorie Row17 Thrusters 70/50lbs 15 Knee RaisesThis will suck. Athletes performing the Rx version should be able to do...Read More
Test week. Test 2 todayfun oneWarm up2 Rounds300m Run8 Light DB ManmakersRing Dip Skill3 sets: :02-:05 Ring Support Hold2 sets: 2-3 Support Holds + Negatives2 sets: 2-4 Ring Dips HSPU Skill– 2 sets of 20 second HS Hold– 3-5 Negatives w/ Tripod Focus– 3-5 Sets of 3-6 Kipping HSPU** not going upside down? no problem....Read More
