[WOD030422] Warm-up Warm-up 400m Run or 2:00 Bike… Into… 3 SETS 10 Bodyweight Kang Squats 8 Up-Downs* 6 Groiners w/ Thoracic Twist *Round 2 – Burpee + Crawl-Up / Round 3 – Burpee **9:00 Cap…goal is to get sweaty, open up lower back / hip flexors, and build motor pattern for burpee Metcon CrossFit Games…
[WOD030322] Warm-up Warm-up 2 ROUNDS 100m Run (or :30 Cardio Machine) 10 Jumping Jacks 10 Med Ball G2O 10 Up-Downs Metcon Metcon EMOM x 10 MINUTES MIN 1 — AMRAP of 4 Med Ball Front Squat + 4 MB Ground to Overhead (20/14)|(14/10) MIN 2 — Row or Bike, Moderate Effort -Rest 3:00- EMOM x…
[WOD030222] Warm-up Warm-up Run 200m Into… 2 ROUNDS 4/4 Samson Stretch 6/6 Step-ups 8 Strict Press 1-2 ROUNDS 8 RDL 8 Box Jumps 8 Push Press -Hard Cap at 7:00- Weightlifting STRENGTH 1.) 3-3-3 Clean Deadlifts* *All working sets should be Mod-Heavy…70-75% of 1RM Clean for DL and 1RM Jerk for PP. Option to build…
[WOD030122] Warm-up Warm-up EMOM x 8 MINUTES MIN 1 – :45 Row @ Mod-Hard Pace MIN 2 – 8 Push-Up to Pike + Max Plank Hold MIN 3 – :45 Fast Up-Downs MIN 4 – 16 Hollow Rocks + Max Hollow Hold Metcon Death Row (AMRAP – Reps) EMOM x 20 MINUTES MIN 1 —…
[WOD022822] Warm-up Warm-up 3 SETS 12 Burpees 10 Barbell RDL 8 Barbell Upright Row 6 Scap Pull-Ups :30 Bar Hang -Quick Walking Rest- Weightlifting Metcon (Weight) STRENGTH 3 SETS 3 Snatch Deadlift + 1 Snatch Pull *All working sets should be Mod-Heavy…about 70-75% of 1RM Snatch. Option to build if perfect mechanics are maintained. (Score…
[WOD022622] Warm-up Warm-up ON A 5:00 RUNNING CLOCK.. :30 Alt. High Knees 5 Scap Pull-ups into 5 Kipping Swings :30 Alt. Butt Kicks 5 Renegade Rows :30 Double Unders / Double Unders Attempts 5 Strict Pull-ups :30 Alt. Knee Hugs Metcon Metcon (AMRAP – Rounds and Reps) 1.) AMRAP x 20 MINUTES* 30 Double-Unders 15…
[WOD022522] Warm-up Metcon CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs F: 35-lb. dumbbell, 20-in. box M: 50-lb. dumbbell, 24-in. box
[WOD022422] Warm-up Warm-up 2 SETS FOR QUALITY :45 Cardio Choice 10 Slam Ball Deadlift 10 Slam Ball OH Press 10 Slam Ball G2O 10 Slam Ball Kang Squats Metcon Metcon EMOM x 10 MINUTES MIN 1 – AMRAP of 4 Slam Balls (30/20)|(20/10) + 4 Alt. V-Ups MIN 2 – :50 Cardio of Choice 1…
[WOD022322] Warm-up Warm-up EMOM X 8 MINUTES MIN 1 – :45 Row (EZ then Mod) MIN 2 – 5 Inchworm + Pike Push-up or 2 sec Pike Hold MIN 3 – :45 Box Step-ups MIN 4 – 10 Wall Ball Squats w/ :02 Pause at bottom EXTENDED WARM-UP EMOM x 10 MINUTES* MIN 1 –…
[WOD022222] Warm-up Warm-up AMRAP x 5 MINUTES 30 Single Unders 10 Groiners 10 Cat Cows 10 Push-Up to Pike Into.. AMRAP x 5 MINUTES 30 Single Unders (or Double Unders) 10 RDL 10 Hang High Pull 10 Muscle Cleans Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES 10 Deadlifts (225/155)|(155/105) 35 ‘Unbroken’…