Warm up:
3′ Bike
2x
20-20 Posterior hip stretch on box
10 Good morning @ empty barbell
10-10 Cossack squat
10-10 Single arm DB OH squat
10-10 Side plank rotations
Strength:
Bamboo bar OHS (or banded KB OHS)
3×6
OHS
3×2 @ 80%
3×2 @ 80-85%
Deadlift
2×3 @ 85%
EMOM 8
2 Speed deadlift @ 60%
Metcon:
For time:
10-8-6-4-2
Thruster @ 50/35kg
4-8-12-16-20
Cal bike
+
Cash out: 60m D-ball/Sandbag bear hug carry @ 70/45kg
Accessory:
3-4x
20 Weighted AbMat sit up @ 6-9/4-6kg
Warm up: 1’30” ski 1’30” row 3x 10 Banded good morning 4-4 Turkish get up 3-3 KB windmills 5-8 Burpee broad jump Strength: Deadlift Build to a heavy set of 5 DB bench press 4×8 (31X1 tempo) Metcon: Every 4′ – 40′ (10rounds) 12/9 cal bike 12/9 cal ski 6 shuttle run (7.5-7.5m = 1rep)…
Warm up: 3′ Ski 2x 10-10 Pec stretch on ring 10 Banded Z press 10-10 Lat stretch on ring 10 Alt lunge w/ lateral flexion Strength: 5x 2 Strict press @ 85-90% Metcon: Amrap 5 1000/800m Row 8 Thruster @ 52/39kg in remaining time, max GHD sit up *rest 3′ Amrap 5 15 GHD sit…
Warm up: 1’30” ski 1’30” row 3x 10 Banded good morning 4-4 Turkish get up 3-3 KB windmills 5-8 Burpee broad jump Strength: 6x 4 Bench press @ 75% 6x 4 Deadlift @ 75% Metcon: Every 4′ – 40′ (10rounds) 1000/800m bike 8 Power clean & jerk @ 60/45kg 1-3 Rope climb Accessory: Single arm…
Warm up: 3x 1′ Row 10-10 Posterior hip stretch on box 20 Alt lunge w/ lateral flexion 10 Down dog + toe tap Strength: Squat clean + High hang squat clean + Split jerk 3x(1+1+2) @ 80-85% Clean pull 5×1 @ 105% Front Squat 3×3 @ 75-85% Metcon: For time: 9-6-3-6-9 Ring muscle up / BMU…
Warm up: 2′ cardio 2x 10 Deadbug + DB/KB 5-5 HALO 5 Inchworm 10 Alt. lunge + twist 10 Scapula pull up Strength: Every 2’30” for 10′ (4 sets) 6-10 Bench press @ 60-70% Metcon: CrossFit Open 26.2 For time: 25m DB OH walking lunge @ 22.5/15kg 20 Alt. DB snatch @ 22.5/15kg 20 Pull…
Warm up: 3′ Cardio 2x 10 PVC pass through 10-10 Hip openers 5 Straight leg box jump 1-2x 10 snatch Deadlift 10 Hang muscle snatch 10 Behind the neck snatch grip Strict press 10 OHS Strength: 3x 1 Snatch deadlift + 1 Snatch pull + 1 Power snatch + 1 Snatch balance @ 40-50% . Squat…
