Mobility: 1. Childs Pose x 2:00 2. Runners Calf Stretch x 1:00 ES Warm-up As many times through for form as possible in 8 mins: 10m Quadruped Crawl 10 Shoulder Taps as slow as possible 10 Goodmornings 10 Jumping Lunges Push Press (7-6-5-6-7) Metcon (AMRAP – Rounds) Every minute on the minute for 12 mins:…
Mobility: 1. Twisted Cross x 1:00 2. Seated Forward Fold x 2:00 Metcon (3 Rounds for time) From 0:00 – 7:00 Run 600m 50 Hand Release Push-Ups 25 Situps 25 Air Squats From 7:00 – 14:00 Row 900m/750m 30 Hand Release Push-ups 15 Situps 15 Air Squats From 14:00 – 21:00 Run 600m 50 Hand…
Mobility: 1. Supine Twist x 1:00 2. Hamstring Lockouts x 20 (EL) Warm-up 3 Rounds for form: 10 Half Kneeling Single Arm KB Press (ES) 10 Goodmornings 10 Alternating calf raises 10 Leg swings Metcon (4 Rounds for time) Complete as fast as possible in partners (5 min cap) 200 Double Unders (accumulative) 30 Burpee…
Mobility: 1. Half Saddle x 1:00 (ES) 2. Twisted Cross x 1:00 (ES) Warm-up :20 on with :10 rotation for 3 rounds: DB Deadlift Alternating Lunges Shoulder Circles Scorpions on back Metcon (AMRAP – Rounds and Reps) With a partner, you go then I go style: 25 Min AMRAP 200m run 5 DB Power Clean…
Mobility: 1. Calf Releasing on KB x 2:00 (ES) 2. Double seated forward fold x 2:00 Metcon (5 Rounds for time) [Varied EMOM] On the 0:00-4:00 Run 800m On the 4:00-8:00 Row 900/750 On the 8:00-10:00 Rest On the 10:00-12:00 60 Wallballs (9/6) On the 12:00-14:00 Rest On the 14:00-18:00 Row 900m/750m On the 18:00-22:00…
Mobility: 1. Puppy Dog x 2:00 2. Bound Angle x 3:00 Warm-up 3 Rounds for form: 2 Turkish Getup (L) 10 Romanian Deadlift (KB) 2 Turkish Getup (R) 10 Scorpions (Back) 10 Cat Camels Deadlift (Find your 10 Rep Max Deadlift) Metcon (AMRAP – Rounds) Every minute on the minute for 12 mins: Min 1:…
Mobility: 1. Dragon x 1:00 (ES) 2. Half Saddle x 1:00 (ES) Warm-up As many rounds for form as possible in 12 minutes: 5 Broad Jumps 5 Walkouts with pushups 10 Single Arm KB Strict Press (5 ES) 10 Weighted Goodmornings :30 KB Bottom Up Hold Metcon (Time) [Conditioning] For Time: 600m Run 50 DB…
Hortman (AMRAP – Rounds and Reps) 45-Minute AMRAP of: 800m Run 80 Squats 8 Muscle-ups In honor of U.S. Army Captain John D. Hortman, 30, of Inman, SC, died on August 8, 2011 To learn more about Hortman click here Scaling: Muscle Ups: C2B Pullup Run: 600, 400 Air Squats: 60, 40
Mobility: 1. Elevated Couch Stretch (1:00 Each) 2. 2 x 8 Jefferson Curl (KB) Warm-up Warmup: Wallball Volleyball use movements to warm athletes up Metcon (Time) In Partners (MM/FF) Both partners carrying 20kg (m)/ 10kg (f) for a 400m run On return place plates on the bar to make 60kg / 35kg ● 30 burpee…
Mobility: 1. 3:00 wall squat (floor) 2. 2:00 Squat Hold Warm-up 3 rounds : (10 mins max) 10 Cross body DB romanian DL (5 Each) 10 DB Curl and Press (Alternating) 10 DB Muscle Snatch 10 Jumping Squats The CrossFit Total Back Squat (1 Rep Max) Shoulder Press (1 Rep Max) Deadlift (1 Rep Max) You have a…
