Warm-up As many rounds through for form in 10 mins: 10 Single Leg Drop jumps 20 Cat Camels 10 Medball Cleans :20 Duckwalking Clean and Jerk (3-3-3-3-3-3) These sets must be a power clean and then either a split or power jerk. Work through all the sets at 70% or greater of your 1rm power…
Partitioned Partner Murph (Time) 1.6km run together Then round for round until you have both done 10 rounds (20 rounds total) 5 Pullups 10 Pushups 15 Air Squats 1.6km run together – 45min time cap – weight vest for comp Scaling Run – Scale run accordingly to you and your partners abilities: try to aim…
Warm-up Spend 1 min at each station for 2 rounds: :15 rest between stations Box Stepups Weighted Goodmornings Pushup Hold Fractional Plate upright row – external rotation Metcon (AMRAP – Rounds) Every minute on the minute for 20 mins complete: Min 1- 16 Kettlebell Snatch (24/16) Min 2- 16 Overhead Static Barbell Lunge (45/30) Min…
Warm-up As many rounds through for quality in 10 mins: 12 Single Leg DB Romanian Deadlift 20 Glute bridge lift 12 Deadlifts 10 Leg Swings/leg 10 Downward Dog Shoulder Taps Deadlift (3-3-3-3-3-3) Work all these sets at 70% of your 1RM or higher Crossfit Games Open 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21…
Warm-up 3 rounds through as a group for form: 12 Supine leg raises + lowers 10 PVC Shoulder Dislocates + 10 around the worlds each way 10m Duck Walk 5 Jefferson Curls [10 mins max] Metcon (Time) 2 rounds for time: 40 Toes to bar 30 DB Hang Power Cleans (22.5/15) 30 Box Dips 30…
Warm-up As many rounds through for form in 9 mins: 7 Hang Muscle Snatch 7 Overhead Squats 7 Pushups 7 Behind neck press 7 Cobra through to a downward dog Snatch Complex (6-6-6-6-6-6-6) Perform the following complex for 7 sets for max weight: 1 Snatch Grip Deadlift 1 Power Snatch 1 Squat Snatch 3 Overhead…
Metcon (Time) For Time: 50 Burpees 2km Run 200 Double Unders 2km Row [Comp Optional] 25 Burpee Bar MU 300 Double Unders 6km Bike
Warm-up 1 round through of the following: 10 Rollovers 20 Glute bridge hip thrusts 10 Unweighted windshield wipers 10 active kips 20 Shoulder circles each way [Allow up to 10 mins] Metcon (4 Rounds for time) Every 5 mins for 20 mins complete: 25 Wallballs (9/6) 25 DB Deadlifts (22.5/15) 15 Pullups 15 Box Jumps…
Warm-up Perform 2 rounds through for form: 10 Russian KB Swing 18 Russian twists 18 Fractional plate wrist round the worlds 10m DB Death March 16 scorpions on your front Metcon (6 Rounds for reps) 3 rounds for reps – As many reps as possible in 3 mins: 18 KB Swings (24/16kg) 24 Situps Max…
Warm-up As many rounds through for form in 7 mins – 10 x barbell upright row :20 Handstand or pike hold 10 x shoulder taps :20 Jumping Squats [10 mins for setups and warmup] Strict Press (6-5-4-3-2-1) Ring Rows (MAX REPS) Every second set of strict press you will attempt a max set of ring…
