Skill: Kipping Pull up Progression If you don't have strict pull ups yet, accumulate 10 negatives & 2 min of chin over bar hold Conditioning: 20 min EMOM: 10-20 Alternating DB Snatch 5-10 Pull ups 10-20 Box Jump Step Downs or Step ups 5-10 Toes to Bar/Hanging Knee Raise/Sit ups…
Warm up - 10 min: 8 Split Squat Rock Backs/side 60 sec Close Grip Bar Hang 30 sec Starfish Side Plank/side 10 Cossacks + 10 Pause Goblet Squats Strength: Back Squat 3x5 @33X1 3 sets: 1 Arm Press x 10 + 1 Arm Overhead Carry Strict Pull ups 3 x…
W.O.D. Surprise workout! Today's workout will be programmed with yesterday's Open workout in mind.
W.O.D. CrossFit Open WOD 21.1 For workout details, click here Reminder: For anyone who is signed up to compete, we will be running through heats of the workout with judges beginning at 4 pm and ending once everyone has finished. Let's have fun and crush this thing!
W.O.D. Relay: Sled pull down Rope climb/100m ski Sled pull back then Partner Rowling to 4000m w/ Air Squat penalty
Warm up - 10 min: 10 Nerve Floss/side 10 Single Leg RDL/Leg 10 DF Cuban Press Shoulder Series Strength: Deadlift 3-5-7 Bench Press 3-5-7 Ring Rows 3x12-15 Conditioning: Partner WOD 20-16-12-8-4: Power Cleans 40-32-24-16-8: Step ups Split the reps
Skill Toes to Bar Straight Arm Band Pull Down x 10 Shotguns V-ups Strict Toes to Bar/Knees to Elbow Bar Swing Knees to Elbow Toes to PVC Banded Toes to Bar Toes to Bar W.O.D. Partner or Solo Options: 10 min AMRAP: 3-6-9-12-15-etc. Dips/Push ups Toes to Bar/Knees to Elbow/Sit…
Warm up - 10 min: 8 Split Squat Rock Backs/side 60 sec Close Grip Bar Hang 1 Arm Overhead Carry Band Series Strength: Back Squat 3-5-7 Strict Pull ups 3 x 5-15 - add reps/clusters Conditioning: Partner WOD - For time: 200 Double Unders/Singles 42 Shoulder to Overhead 150 ft.…
W.O.D. Partner or Solo options For time: 20 Body Weight Step Ups 5-20 Toes to Bar 15 Snatches 20 Body Weight Step Ups 5-20 Toes to Bar 12 Snatches 20 Body Weight Step Ups 5-20 Toes to Bar 9 Snatches 20 Body Weight Step Ups 5-20 Toes to Bar 6…
Warm up - 10 min: 15 Pause Calf Raises 10 Cossacks + 10 Pause Goblet Squats 1 Arm Overhead Carry 10-20 Bar Taps Strength: Front Squat from Floor 3x4 1 Arm Row 3x12/arm Conditioning: Partner or Solo 10 min AMRAP: 3-6-9-12-15-etc. Thruster Pull ups Bar Facing Burpees If partner -…