Warm-up Metcon (Weight) The concept here is lifting under fatigue. Score is weight Lifted. + Record each run separately. 0:00 – 3:00 15 Back Squats 3:00 – 6:00 12 Back Squats 6:00 – 9:00 9 Back Squats 9:00 – 15:00 1.2km Run 15:00 – 18:00 9 Back Squats 18:00 – 21:00 6 Back Squats 21:00…
Warm-up Brief – 5minutes Warm Up For Form As many rounds through in 12minutes 10 Half Kneeling KB Wood choops (5ES – mid/heavy) 10 Glute bridge DB Press (mid/heavy) 5 Rollovers / 2 skin the cats 5 10sec Chin over the bar holds Metcon (Time) For Time: 1000m Row 50 Toes to bar 15 Dead…
Warm-up Brief – 4 Minutes Squat Snatch Warm Up – 8 minutes For form as many times through 2 Deadlifts (snatch grip) 4 Hang Snatch Pulls 2 Tall Squat Snatch 2 Hang snatch (2 second pause @ bottom) 2 Full Snatch (slow rise from ground) Snatch (Heavy Double) Spend 15minutes finding a heavy double Metcon…
Warm-up Splits on you (Time) For Time 100/80 Calorie Row 80 Wall Balls 9kg/6kg 60 Box Jumps 24″/20″ 40 Push Ups 20 Rope Climbs *Break up and complete in any order. There is no minimum work requirements regarding how you split this up, it 100% up to as long as you complete all the repetitions….
Warm-up 2 Parts In Partners P1 (A) – P2 (B) then switch A) – {4 Minutes} warm up Row B) – {4 Minutes} As many rounds through for Form {Coaches Choice} Metcon (Time) In Partners: 1 Mile Row (Accumulative) 75 Syncro Sit Ups 50 Syncro O/H Lunges 25kg/15kg 25 Thrusters 55kg/35kg (Accumulative) 50 Syncro O/H…
Warm-up 2 rounds through of the following: :45 Monster Walks :15 rest :45 Goblet Squats :15 rest :45 Banded Row + Face Pull :15 rest :45 Tall Kneeling Stepup into vertical jump :15 rest Metcon (AMRAP – Reps) In a team of 4: Perfom as many reps as possible in 8 minutes Assualt bike Calories…
Warm-up Dynamic Running Warmup: 5-8 mins. Warming up lower body and core body temp. Metcon (Time) 4 Rounds for Time: 40m Farmers Carry (50/35kg) 20 Situps 20 Wallballs (9/6kg) 200 Double Unders Time Cap: 20 minutes [Comp Optional] 40m Farmers Carry (60/45kg) 20 GHD Situps 20 Wallballs (14/9kg) 200 Double Unders
The CrossFit Total Back Squat (1 Rep Max) Shoulder Press (1 Rep Max) Deadlift (1 Rep Max) Back Squat – 20 mins to find a heavy 1 Shoulder Press – 10 mins to find a heavy 1 Deadlift – 15 mins to find a heavy 1 – Use your time to warm up and get to your numbers…
Warm-up Coaches – 5-8 minute warmup focusing on key areas of dipping as well as hinging movements. Accessory Work Base Level Strength Conditioning: TABATA – :20 work and :10 rest for 8 rounds of: Hollow Hold Top of Bar or Ring Dip Hold Deadball Hold Metcon (AMRAP – Rounds) Every minute on the minute for…
The Other Total Clean (1 Rep Max) Bench Press (1 Rep Max) Overhead Squat (1 Rep Max) Follow coaches instructions on order of process: Clean – 20 minutes Bench Press – 10 minutes Overhead Squat – 15 minutes
