[WOD031921] Warm-up Warm-up 1:00 Jumping Jacks into… AMRAP x 4 MINUTES 4 Alt. DB Snatch 4 Smooth Burpees 4 Box Jumps Over *In DB Snatch — focus on extension through the middle and fast punch! **In Smooth Burpees — focus on sprawl back and efficient stand-up (no rigid push-up)! ***In the BJO — focus on…
[WOD031821] Warm-up Warm-up EMOM x 6 MINUTES MIN 1 – Rowling* MIN 2 – :45 Perfect Stretch** *Rowling = Try to hit exactly 100m on the Rower … Over 100m = 2 Burpees, Under 100m = 5 Air Squats **Perfect Stretch = 1 Samson Stretch w/ Twist + 1 Groiner + 1 Hamstring Stretch on…
[WOD031721] Warm-up Warm-up 3 SETS 5 Inch Worms + Push-Up 10 Scap Push-Ups 10 Ring Rows w/ 1 sec Pause @ Top 10 Sumo KB Romanian Deadlifts SKILL EMOM x 12 MINUTES MIN 1 – :40 Gymnastic Pull* MIN 2 – :40 Double Under Practice MIN 3 – :40 Hollow Body Flutter Kicks (No Measure)…
[WOD031621] Warm-up Warm-up 3 ROUNDS 30 Mountain Climbers 10 Cossack Squats* 5 Kang Squats** 5/5 Single Leg DB RDL *Option to use DB as a Goblet Cossack Squats in the 3rd Round. **Perform with PVC or BB Weightlifting Back Squat (3- 3 – 3 – 3) 3-3-3-3 Back Squats* *Building from Moderate-Heavy to Heavy (Score…
[WOD031521] Warm-up Warm-up Workout WARM-UP 2 ROUNDS 1:00 Row 5 Bootstrappers 10 Slam Ball Deadlift 10 Slam Ball Press Into… 1 ROUND 1:00 Row 10 Groiners 10 Slam Balls 10 Elbow Punches Metcon Metcon (Weight) E2MOM x 12 MINUTES 3 TNG Power Clean & Jerk or Power Snatch* *Start light-moderate and build to heavy. (Score…
[WOD031321] Warm-up
[WOD031221] Warm-up Warm-up 2:00 SHOULDER PREP 1:00 Jumping Jacks :30 Plank Shoulder Taps :30 Single Unders Into… AMRAP x 5 MINUTES (For Quality) 1 Wall Walk 15 Double Unders :30 Arm Crosses / Arm Circles :30 Hollow Rock Metcon Crossfit Games Open 21.1 RX (Ages 16-54) (Time) For Time: 1 wall walk 10 double-unders 3…
[WOD031121] Warm-up Warm-up Workout WARM-UP 2 SETS 10 Bootstrappers 10 Alt Groiners 10 Alt Samson Lunges Into … AMRAP x 5 MINUTES 10 Slam Ball Deadlifts 10 Slam Ball Lunges 10 Slam Ball Push Press 20 Weighted Deadbugs (w/ Slam Ball) Metcon Metcon EMOM x 10 MINUTES MIN 1 – AMRAP of 4 Slam Balls…
[WOD031021] Warm-up Warm-up 2:00 Row* Into… 3 ROUNDS* :30 Jumping Jacks :30 Groiners :30 Air Squats** :30 Alt V-Ups *Increase pace every full round. **Switch to Jumping Squats in Round 3. Weightlifting Metcon (Weight) ON A 12:00 RUNNING CLOCK… Build to a Moderate-Heavy Complex… 1 Clean Pull + 2 Power Clean (Score is Weight) Metcon…
[WOD030921] Warm-up Warm-up Workout WARM-UP 3 SETS 20 Jumping Jacks 10 PVC Pass Thrus 10 Reverse Snow Angels 10 PVC Sotts Press Into… 3 SETS* 20 Single Unders/ Double Unders 5 Behind The Neck Snatch Grip Push Press 10 Alt Overhead Lunges 10 Scap Pull-Ups 10 Kipping Swings *1st set with PVC, then transition to…