01 Aug, 2021 8.1.21 2021 CrossFit Games Event #4 (Time) AQAP complete: 10-9-8-7-6-5-4-3-2-1 Wall Walks (Walkout to Push Up x2) Thrusters (185/135) Games Rx Time Cap: 40 mins Scale Options: Walk Walks: Walkout to Push Ups x 2 Thrusters: (155/105) Rx+ (135/85) Rx (115/65) Scaled
31 Jul, 2021 BB 7.31.21 Mobility and Barbell Warm Up Metcon Complete 3 rounds for quality of: 5/leg Hip Windshield Wipers 1 Swimmer Hover in Squat Snatch + OHS (Weight) 1 Snatch + 6 OHS at 60% of 1RM 1 Snatch + 5 OHS at 70% of 1RM 1 Snatch + 4 OHS at 80% […]
31 Jul, 2021 CFC 7.31.21 Metcon In teams of 3 complete: From 0-15 mins 36 rounds of: 4 Wall Balls (20/14) 4 DB Facing Burpees From 15-30 mins 24 rounds of: 4 DB Thrusters (35/20) 4 Burpee Box Jump Overs (24/20) From 30-45 mins 12 rounds of: 4 Devil’s Press (35/20) 100m Run Teams cycle […]
28 Jul, 2021 PL AHW 7.28.21 Please check your email for the invite to our 10:15am ZOOM workout! And don’t forget to wear your colors! 200m Run Warm Up Metcon (AMRAP – Rounds) Team AMRAP x 15 mins: 20 Crossovers 15 Squats 10 Push Ups 5 Jumping Jacks 100m Walk Athletes will work through the […]
28 Jul, 2021 7.28.21 Metcon 1 mins Assault Bike, Row or Ski Erg 1 min/side Lat Stretch Then perform AMRAP x 6 mins of: 10 Single Arm Banded Strict Press (down in 3secs) 10/side Russian Box step ups 10 No Jump Burpees Metcon (AMRAP – Rounds and Reps) Partner AMRAP x 10 mins: 50 Burpee […]
28 Jul, 2021 CFC 7.28.21 Metcon (Time) AQAP Compete: 800m Run 50 Box Jumps 50 DB Power Cleans (35/20) 50 KB Swings (35/25) 50 KB Goblet Reverse Lunges 50 Tuck Ups / Knee Tucks 50 DB Push Press 50 DB Deadlifts 50 KB Goblet Squats 50 Burpees 50 DUs 800m Run
27 Jul, 2021 7.27.21 Metcon 1 min Jump Rope 1 min/side Hip & Knee External Rotations 1 min Bird Dogs 1 min/side Banded Side Clams 1 min Banded Monster Walk (with band over toes) 1 min Squat to Hip Hinge while holding your toes 1 min Alternating Reverse Lunges to High Knees 1 min Slow […]
27 Jul, 2021 CFC 7.27.21 Metcon AMRAP x 35 mins for Quality: 12 Dual DB Turkish Sit Ups 8 DB Push Ups 8 DB Pull Overs 8 DB Z Press (4 sec Lower) 8 DB Bent Over Rows 30 sec/side Side Star Plank 20 DB Hang Clean & Jerks 20 Weighted Sit Ups
26 Jul, 2021 PL AHW 7.26.21 Please check your email for the invite to our 10:15am Zoom Workout! Coach Led Warm Up Metcon (AMRAP – Rounds and Reps) AMRAP x 15 mins: 10 Alt DB Hang Snatch 10 Push Ups 10 DB Hang Cleans 10 DB Push Press 200m Walk Metcon TABATA Knee Tucks Flutter […]
26 Jul, 2021 7.26.21 Metcon In 12 mins complete: 1 min Row or Assault Bike 90 secs/side Couch Stretch 60 sec Bench T-Spine Stretch In the time remaining complete 3 sets of: 10 Barbell Romanian Deadlifts 10 Barbell Hip Muscle Cleans 10 Barbell Push Press 10 Barbell Bent Over Rows Metcon EMOM x 5 mins: […]
200m Run
Then complete 2-3 sets of:
6/side Hip 90/90
6/side Bird Dog (2 sec hold at the top)
6/side Fire Hydrants (2 sec hold at the top)
6 x 4 sec KB Bottom of Squat Hold
10/side Banded Lateral Walks
10 Banded Back Squats (empty barbell)
No tempo for these squats
AQAP with a partner complete 3 rounds of:
50/40 Cal Assault Bike or 60/50 Cal Row
20 Burpee Bar MUs / Burpee Pull Ups / Burpee Hanging Knee Raises
50 Wall Balls (20/14)
40 T2B / Hanging Knee Raises
Time Cap: 24 mins
Divide reps as desired where one partner works while the other partner rests
After Class
AQAP complete 5 rounds of:
3 Rope Climbs
3 x 25ft HS Walks / 7 Wall Walks
Complete 3 sets of:
10 Barbell bent Over Rows (TX120)
Rest 30 secs
10 DB Supine Triceps Extensions (T30X1)
Rest 90 secs
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