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...
by Julie M. | Jan 2, 2018
GENERAL PHYSICAL PREPARATION WARM UP ROWLING! x 8-10:00 *While 1 athlete rests they foam roll oruse lax ball on 1-2 trigger points in: – Quads – IT Bands – Lats – Thoracic Spine STRENGTH/SKILL Metcon (No Measure) EMOM 6: ODD Minutes: 20s...
by Julie M. | Jan 2, 2018
GENERAL PHYSICAL PREPARATION WARM UP 10 Pass Throughs 10 Around the Worlds Then w/ empty BB: 5 Front Squats 5 RDLs 5 Power Cleans 5 Push Press 5 Push Jerk 25 Banded Pull-aparts *Add light weight to bar 3 Power Clean 2 Push Press 1 Push Jerk 25 Banded Pull-aparts *Add...
by Julie M. | Jan 2, 2018
GENERAL PHYSICAL PREPARATION WARM UP Abmat Pizza game x 5:00 *For every drop complete 20 Mountain Climbers. Then, complete: 20 Walking Lunges 10 Ball Slams 5 Burpee Box Jumps w. step down 10 Ball Slams 20 Walking Lunges METABOLIC CONDITIONING Metcon (Time) For time:...
