Warm up:
3′ Bike
2x
20-20 Posterior hip stretch on box
10 GHD back extension
10-10 Side lunge
10 Jumping air squat
20″-20″ pallof hold
Strength:
Back squat
1×1 @ 92.5-95%
2×2 @ 85%
Front squat
3×2 @ 80-85%
Metcon:
3x
21 Pull up
16 Burpee box jump over
11 HSPU
*rest 1:1
Accessory:
3-4x
30″ skater jump
30″ rest
30″ Jumping box step up
3x
12 BArbell hip thrust
3x
30″-1′ Chinese plank (facing up)
rest 30″
30″-1′ Chinese plank (facing down)
Warm up: 3′ Bike 2-3x 20 Plate hop 5 Straight leg box jump 30″ Mountain climber EMOM 5 1 Clean pull to hold + 1 High hang power clean + 1 Floating power clean + 1 Split jerk Strength: Power clean + Power jerk + Power clean + Split jerk w/ 2″ pause in receiving…
Warm up: 3′ Cardio 2x 5 Inchworm 10 Air sq 10-10 Single leg RDL 30″ plank 30″ Handstand hold Metcon: AMRAP 25 5 BMU 10m Handstand walk 15 Box jump over
Warm up: 1’30” Row 1’30” Ski 2x 10-10 Pec stretch on rig 5-5 DB/KB windmill 10-10 Single arm ring row 5-5 Front plank shoulder tap Skill: Every 1’30” x 12 sets 1: 20 Crossover single under 2-6 RMU 2: 20 Crossover single under 7.5-15m Handstand walk Strength: 3-4x 10-10 Single arm ring row 10-10 Seated…
Warm up: 3′ SKi + 12-10-8 Rotating posterior DB press @ 5/2.5kg Rotating Anterior press @ 5/2.5kg *complete 30″ slow front plank shoulder tap Strength: Strict press 1×5 @ 65% 1×5 @ 75% 1x Max @ 85% 3×5 @ 65% Metcon: EMOM 40 1: 14/11 cal bike 2: 10-15 Kipping HSPU 3: 15/12 cal row 4: 10 D-ball/sandbag bear…
Warm up: 3x 10/8 cal ski 10-10 Pec stretch on rig 6-6 Single arm KB bottoms up press 6-10 Handstend scap push up Strength: 5x 6 Strict press @75-85% 2x 12-12 Single arm incline DB bench press Metcon: 6x AMRAP 1’30” 250/200m ski In remaining time, MAX Alt. DB snatch @22.5/15kg *rest 1’30” btw sets…
Warm up: 3′ Cardio 2x (empty BB) 5 Good morning 5 Muscle clean 10-10 Front rack openers 5 Strict press 5 Front sq 5 Thruster Metcon: CrossFit Open 26.3 2x 12 Burppe over the bar 12 Power clean @43/29kg 12 Burpee over the bar 12 Thruster @43/29kg 2x 12 Burppe over the bar 12 Power…
