crossfit
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Buy in – 2 rounds – 30 – 50 Double unders (pick number and do in sets of 5/10/15…) / 50 ft Duck walk/ 45 sec plank with plate on back/ 5 low + high trunk rotations (banded) Mobility – Calf Smash A)Front Squat – 3-3-3-2-2-2-1-1 up to 95% Metcon – Open 18.1 20 Min […]
Buy in – 3 min Bike or Row (+ intensity every min) then 2 rounds – 10 Cossack Squat/ 10 Muscle Cleans/ 10 Front Squats/ 5.5.5 Split Jerk Foot work drill Mobility – Barbell on lats A) Clean and Jerk 3-3-3-2-2-1-1-1 *goal to 95% Metcon – 3x3min Amraps with 2 min rest 9 KBS (53/35) […]
Buy in – Flight Simulator – Unbroken Double Unders 10-20-30-40-50 (scale to singles or to doable numbers) (8 min cap) If you make it through you get one attempt at max reps unbroken!! A)Push Press EMOM x 6 min x2 reps @ 75-85% B) Pull ups 3×6 @30X0 C) Hip ups 3×10 @30X0 Metcon – […]
Buy in – 50 Lunges every 10 lunges 5 reverse burpees Gymnastics emom – 3 rounds A) Banded RMU transitions x 5-7 B) Box HSPU x10 (from parralets if possible!) C) 45 sec Reverse plank Metcon – “Turtle Power” GHD Sit up x30 Thrusters x15 (155/105) Scale accordingly but this should be heavy! *think about […]
Buy in – Tabata Bacon Flips + Jumping Jacks (alternating but 2 full rounds) then – 3 rounds 5 snatch high pulls / 5 power snatch (practice catch) / 5 high pull to punch under the bar / 5 drop snatch / 5 OHS with pause A) Build to a Heavy Double Snatch in 5-6 […]
Buy in – 2 rounds 300m row / banded monster walk 30 total steps in different directions / 5 YTWA’s / 10 PVC OHS Mobility – Super Pigeon A) Back Squat 5×2 all @ 70-85% Metcon – 9 Min AMRAP 3, 6, 9, 12…. Cal Row Pull Ups OHS 105/70 Buy out – quad smash
