Accessory: Romanian Deadlift 4 x 8 Increase weight Rest 2 mins b/t sets “Midline Madness” 4 Giant Sets, not for time: 15 Sit-Ups 20 Hip Extensions 25 Flutter Kicks 30 Banded Good Mornings While we spend most of our time on the big movers such as squats and deadlifts, there is great value […]
Strength: Front Squat 1X3 @ 65% 1X3 @ 70% 1X3 @ 75% Every 2mins MetCon: AMRAP 13: 55/40 Calorie Row 55 Thrusters (95/65) 55 Pull-ups 55 HSPU SC: (75/55), jumping pull-ups, Plates for HSPU Fit: (65/35), Ring-rows, KB push press (26/18) Today’s chipper closely resembles the rep scheme of this years CrossFit Games Open
Metcon: AMRAP 3: 15/12 Calorie Bike 12 Power Snatch (95/65) Rest 3:00 AMRAP 3: 15/12 Calorie Bike 8 Power Snatch (115/80) Rest 3:00 AMRAP 3: 15/12 Calorie Bike 4 Power Snatch (135/95) SC: Row, (75/55), (95/65), (115/80) Fit: Row, (65/35), (75/55), (95/65) Skill: 3 sets: 8 UB strict pull-ups 8 UB strict ring dips 50
Strength: Back Squat 1X5 @ 65% 1X5 @ 70% 1X5 @ 75% Every 2mins Metcon: 5 Rounds: 9 Power Cleans (135/95) 15 Push-ups 21 Squats 200m Run SC: (115/80), Strict knee push ups Fit: 3rds/ (95/65), strict knee push ups “A dog wags its tail, a bird flaps its wings. Humans squat, press, jump,
Strength: 4×8 (per leg) Reverse Lunges From a rack. Increase weight each set. 2:00 rest between MetCon: “Maya” AMRAP 17: 20 Calorie Bike 17 Power Snatches (75/55) 20 Box Jumps (24/20″) 17 Wallballs (20/14) SC: Row, (65/45), BJ (20”), (14/10) Fit: Row, (55/35), Set Ups, 10# WB or Air Squats
MetCon: “Jerry” 1 Mile Run 2,000 Row 1 Mile Run *35 Min Time Cap* Midline Conditioning 75 GHD Sit Up *If you do not do GHD regular do not do 75* This is a great way to get Rhabdomyolysis! Break them up into sets. Don’t do all at one time. SC: 50 GHDSU/100 ABMSU Fit:
Strength: “Big Clean Complex” 6 Sets of the Following Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk *Goal is to
MetCon: AMRAP 4: 27 Calorie Row 27 Burpees 27 CTB Pull-ups Rest 4:00 AMRAP 4: 21 Calorie Row 21 Burpees 21 Toes-to-Bar Rest 4:00 AMRAP 4: 15 Calorie Row 15 Burpees 15 Pull-ups SC: Jumping C2B, K2E/armpit, Jumping Pull-ups Fit: Banded Pull-ups, Knee-ups, Ring Rows Gymnastics Conditioning EMOMx10: Even: 3-5 Muscle-ups Ring/Bar Odd: 4-6 Kipping
Strength: Back Squat (65%/3)4 Every 2 minutes MetCon: 21 Thrusters (95/65) 21 Kettlebell Swings (70/53) 400m Run 15 Thrusters (95/65) 15 Kettlebell Swings (70/53) 400m Run 9 Thrusters (95/65) 9 Kettlebell Swings (70/53) 400m Run SC; (75/55), (53/35) Fit: 200M Run, (65/35), (26/18)
Strength: Front Squat (65%/3)3 Every 90 sec: WOD: “Nancy” 5 Rounds: 400m Run 15 Overhead Squats (95/65) “Nancy” is one of the original CrossFit.com benchmark workouts. Benchmark workouts serve to measure our progress over time. In today’s workout, we test our ability to control a barbell overhead with a high heart rate. Warm Up:
