400m Run:40 Glute Bridge Hold:30 Down Dog Calf Gas Pedals:20/:20 Samson Stretch–2 Sets: For Quality6/6 Single Arm Ring Rows with Rotation10 Deep Lunge Mountain Climbers6 No Jump Burpees6 Jumping Pull-UpsSpend 5-10 minutes on rope climb progressions20 minute AMRAP3 rounds of:200m Run1 Rope Climb5-10-15 Burpee Pull-UpsRight into 3 rounds of:400m Run2 Rope Climbs20-25-Max Burpee Pull-Ups Rope...Read More
2 Sets: for Quality:15 Hollow Hold20 Alternating V-Ups:30 second Wall Support Handstand Hold:15/:15 Single Arm Active Hang8 Bar Kip Swings / Kipping Knee Raises / Alternating Toe to Bar10 Push upsThis is a lot to finish in an hour so start warming up to 70 perecnt of your bench right after the workoutBenchEvery 4:00 minutes...Read More
Mondays workout is below but here is preview of the week *****Strength Progressions:Olympic Lifting (Monday/Friday) – Continued technical refinement and exposure to heavier percentages.Back Squat (Wednesday) – Progressing our squat cycle with focus on bracing and mechanics under load.Deadlifts & Strict HSPU (Friday) – Prioritizing posterior chain strength and strict pressing endurance.**** Conditioning Themes:Sprint Capacity...Read More
Workout- Teams of 2Workout 1-split the work12 Minute Amrap25 cal row200 Meter run together 30 foot handstand walk or 6 wall walksWorkout 210 Minutes 16 clean and jerks, 135/954 Rope ClimbsWorkout 3 16 Minute Amrap50 Pull ups50 Burpees over your bar50 cal ski50 Snathces 95/6550 bike cals How far can you get into the 2nd...Read More
40 minutes- Teams of 3 split how you want -Ski 40*-Row 40*-run 200 (one at time while others partner rest)*What does the star mean…. that means 30 cal bike and 18 burpees split how you want between each movement 9am CrossFitCoaches choice warm up400m Dual Dumbbell Farmers Carry Buy-In–5 Rounds For Time20/14 Calorie Echo Bike200-400-600-800m-1000m...Read More
Warm-Up (10 minutes)2:00 Cardio Choice–2 Sets: For Quality10 Bootstrap Squat8 Scapular Pull-Ups6/6 Single Arm Ring Rows10 Cossack Squats10 second Chin Over Bar Hold Specific Barbell Prep (5-7 minutes)Back Squat5 Reps @ 50%3 Reps @ 60%3 Reps @ 65%Then Working Loads on the BarBack SquatEvery 2:00 minutes x 6 SetsSet 1: 5 @ 70%Set 2: 5...Read More
2:00 Cardio Choice10 PVC Pipe Around the Worlds:15/:15 second Standing PVC Pipe Prayer Stretch–2 Sets: For Quality5/5 Single Arm Dumbbell Snatch5/5 Single Arm Dumbbell Strict Press10 Hollow Rocks10 Arch Rocks—Specific Barbell Prep (5-7 minutes)2 Sets: Empty Barbell3 Hang Muscle Snatch3 Hang Power Snatch5 Strict Press–3 Sets: Building Loads1.1.1 Power Snatch, building to 70%3-5 Strict Press,...Read More
2 Sets: For Quality2 Cardio (Bike or Row)10 Alternating Box Step-Ups10 push upsWarm up to Bench Starting weightEver 2:00 for 5 sets 5 reps starting at 70 percent and building upWorkout Time cap 25 minutes 2 Rounds For Time:50/40 Calorie Row400m Bearhug sandbag carry50/36 Calorie Echo50 Single Dumbbell Step-Overs Box Height: 24/20inDumbbell: 50/35lb, 22.5/15kgScalingScale cals...Read More
2:00 Cardio Choice–2 Rounds for Quality:30 second Jump Rope (Dubs, Single Unders, Boxer Shuffle)10 Deep Lunge Mountain Climbers8 Ring Rows6 Jumping Pull-UpsHang Squat Clean Mechanics:– Focus on hip extension and pulling under the bar.– Emphasize smooth transitions from rep to rep.8 minutes EMOM at light weight building to workout weight2 Hang squat cleansWorkout PrimerAthletes complete...Read More
