[WOD111721] Warm-up Warm-up 2 Rounds 1:00 Row (ez) 10 Groiners 10 bootstrappers 10 Elbow Punches Into 2 Rounds :45 Row (mod) 10 Med Ball Front Squats 10 Med Ball Push Press 10 Bird Dogs Weightlifting Metcon (Weight) 3×5 Tempo Front Squat (32X1) *Weight stays Moderate across all sets. (Score is Weight) Metcon Crossfit Games Open…
[WOD111621] Warm-up Warm-up EMOM x 8 MINUTES MIN 1 – 100m RUN @ MOD PACE MIN 2 – :35 Single Unders + 10/10 Ankle Roll Outs MIN 3 – 12 KB Deadlifts + Max Bootstraps MIN 4 – :20 Hollow Hold + :20 Superman Hold Hold EXTENDED WARM-UP EMOM x 9 MINUTES MIN 1 –…
[WOD111521] Warm-up Warm-up With an empty barbell… 30 Barbell Hops 10 Alt. Groiners 10 Strict Press 30 Mountain Climbers 10 Alt. Groiners 10 Glute Bridge-Ups 30 Alt. Lunges (no barbell) 10 Pike to Push-Up :10 OH Active Barbell Hold *After the warm-up, start building weight for your Back Rack lunges & working the HS Skill…
[WOD111321] Warm-up Warm-up AMRAP x 4 MINUTES 9 Barbell Sumo Deadlifts 6 Barbell High Pulls 3 Barbell Strict Press 3 Barbell Front Squats -1:00 Rest- AMRAP x 3 MINUTES :30 Row 6 Wall Balls 3 Box Jumps Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull…
[WOD111221] Warm-up Warm-up CHIPPER STYLE WARM-UP 2 SETS 100m Run 10 Up-Downs 10 Air Squats 10 Scap Pull-Ups 10 Scap Push-Ups 5 Inch Worms + Push-Up Options to switch it up in Round 2… 100m Run 8 Lunge + Twist 8 V-Ups 8 Kip Swings 8 Knee Push-Ups 4 Burpees EXTENDED WARM-UP EMOM x 8…
[WOD111121] Warm-up Warm-up 100m Jog Into… 2 SETS* 6 Box Step-Ups (workout height)** *SET 1 unweighted if needed / SET 2 add weight if you plan on using it during the workout. **During the Step-Ups, think about a solid plant of the foot to the box then driving strong and stable to pull the trail…
[WOD111021] Warm-up Warm-up AMRAP x 7 MINUTES 100m run :45 Plank 8 Scap Pull-Ups* 8 Up-Downs* :30 Rest *Round 2: 8 Kip Swings / 8 Strict Burpees (w/ Push-Up) Round 3 & Beyond: 8 Kip Swings or Pull-Ups / 8 Burpees Then prep with Line Drills (25’ each movement)… Knees to Chest Heels to Butt…
[WOD110921] Warm-up Warm-up EMOM x 8 MINUTES MIN 1 – :40 Single Unders* MIN 2 – 10 Cossack Squats + 10 Slow Air Squats MIN 3 – :40 Inchworm + Push-Up MIN 4 – 8 Barbell Deadlifts + 8 Barbell Muscle Cleans *Switch to DU in the Second Round Weightlifting Back Squat (5-5-3-3-3) 5-5-3-3-3 Back…
[WOD110821] Warm-up Warm-up 2 Sets (8:00 Cap) 10 Cat Cows 10 Moose Antlers 10 Push-Up to Pike 10 Alt. Groiners Into… 2 Sets 7 Barbell Deadlifts 7 Barbell High Pulls 7 Elbow Punches 7 Barbell Strict Press Weightlifting Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Heavy Complex of: 2 TNG Power Cleans…
[WOD110621] Warm-up Warm-up 2 SETS (5:00 MAX for Both Parts) 30 Single Unders 10 Glute Bridges 10 Scap Push-Ups Into… 2 SETS 30 Big Jump Single Unders (or…30 Double Unders) 10 KB Deadlifts 10 KB Upright Row Weightlifting Bench Press (5-5-5-5) STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Heavy 5-Rep Bench Press (Score…