[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…
[WOD030821] Warm-up Warm-up AMRAP x 8 MINUTES 100m Jog 10 Alt. Lateral Step-Overs 10 Banded Pull Aparts 10 Scap Pull-Ups Metcon Metcon (Time) 7 SETS FOR TIME 10 Box Jump Overs (24/20) 100m Run 10 Toes to Bar 100m Run -Rest 1:00 b/t Sets- (Score is Slowest Set) OPTIONAL FINISHER EMOM x 10 MINUTES MIN…
[WOD030621] Warm-up Warm-up AMRAP x 5 MINUTES 6 Upright Rows 8 Muscle Cleans 10 Bent Over Rows 12 Hollow Rocks Metcon Metcon (Time) 3 ROUNDS FOR TIME 16 Sit-Ups 12 Hang Power Cleans (115/75)|(75/55) 6 Bar Muscle-Ups (Score is Time) -Rest 2:00- 1 ROUND FOR TIME 48 Sit-Ups 36 Hang Power Cleans 12 Bar Muscle-Ups…
[WOD030521] Warm-up Warm-up 2 ROUNDS 100m Row 10 PVC Pass Thrus 10 Alt Groiners 10 Bootstrappers Into… 3 ROUNDS 5/5 Single Arm DB Strict Press 5/5 Single Arm DB OH Reverse Lunge Weightlifting Metcon (Weight) 5 SETS 1 Snatch Deadlift + 2 Hang Squat Snatch + 1 Snatch *Loading stays Moderate (65-70%) across all Sets….
[WOD030421] Warm-up Warm-up AMRAP x 10 MINUTES :30 Bike (65-70% Effort) 5/5 Single Arm Ring Rows 5/5 Single Arm Arnold Press 10/10 Single DB Suitcase Romanian Deadlifts Metcon Metcon 4 SETS FOR QUALITY* 10 Barbell Pendlay Rows 10 Unbroken Push Press 10 Slow Seated Goblet Good Mornings -Rest as needed b/t Sets- *Athlete Choice for…
[WOD030321] Warm-up Warm-up 200m Run Into… 3 SETS 10 Glute Bridges 8 Scap Pull-Ups 6 Tuck-Ups Into… 3 SETS 10 Hang Muscle Cleans 8 Elbow Punches 6 Front Squats 4 Strict Knee Raises Weightlifting Front Squat (Weight) ON A 15:00 RUNNING CLOCK… Build to a Heavy 10-Rep Front Squat (Score is Weight) Metcon Metcon (Time)…
[WOD030221] Warm-up Warm-up HINSHAW WARM-UP 25’ High Knee Karaoke 25’ Over the Hurdle 25’ Walking Knee to Chest 25’ Figure Four 25’ Lunge with Twist 25’ Toy Soldiers 25’ High Knees 25’ Butt Kickers 25’ Side Step/Skip (down and back) 50m Mod Jog 50m Fast Run Into… 3 ROUNDS 20 Alt. Shoulder Taps 8 Step…