by Julie M. | Jan 18, 2018
GENERAL PHYSICAL PREPARATION WARM UP 400m run then, 5 BB Rows 4 Muscle Clean 3 Front Squat 2 Thruster *Add weight 2 Squat Clean Thruster *Add weight 2 Squat Clean Thruster *Add weight 2 Squat Clean Thruster STRENGTH/SKILL Squat Clean Thruster (1×1) *Build to...
by Julie M. | Jan 18, 2018
GENERAL PHYSICAL PREPARATION WARM UP 20 Jumping Jacks 10 Push-ups 20 Sit-ups 10 Alternating Box Step-ups 20 Walking Lunges then, Foam Rolling OR Lax Ball on 1-2 Trigger points – Quads (30s each) – IT Bands (30s each) – Lats (30s each) METABOLIC...
by Julie M. | Jan 18, 2018
GENERAL PHYSICAL PREPARATION WARM UP Musical Medballs x 8:00 Then, AMRAP 6: 5 Burpees 10 Wallballs 12 Hollow Rocks 15 Double Unders METABOLIC CONDITIONING Metcon (Time) For time with a partner: 100-80-60-40-20 Double Unders 50-40-30-20-10 Abmat Sit-ups Wallballs...
by Julie M. | Jan 18, 2018
GENERAL PHYSICAL PREPARATION WARM UP 2 Sets of: 10 Banded Goodmornings 15 Wallslides 30s Pec Stretch 30s Foam Roll Lats each Then, Burgener Warm-up w. a pvc as a group STRENGTH/SKILL Sumo Deadlift (6×2 ) *For speed @70% every 60s *Reset on each rep *Beginner: 5 x...
by Julie M. | Jan 9, 2018
The CrossFit Open is a 5 week competition starting on February 22nd and ending on March 26th. Every Thursday evening CrossFit Headquarters announces the workout and athletes have 4 days, until Monday evening, to complete. Scaled and masters categories are offered. For...
