top of page
Search

Tuesday 07252023

Warmup


THE CROSSFIT WARM-UP | 10:00

2 sets::

20 Samson stretch/leg

15 PVC overhead squats

15 superwomen 15 hollow rocks

15 push-ups

15 ring rows OR 3-10 strict pull-ups–

Perform all push-ups, pull-ups, and squats with a controlled descent.




Strength

E2MOM 16 min

1 snatch lift off

1 snatch (build )



WOD

RX

For reps:

Tabata pull-ups

Tabata push-ups

Tabata sit-ups

Tabata air squats–

No rest between Tabatas; complete all four in 16:00.


Level 2

Same as RX’d


Level 3

Every :30 for 16:00:

Min. 1-4: 4 ring rows

Min. 5-8: 4 hands elevated push-ups (BOX)

Min. 9-12: 4 sit-ups

Min. 13-16: 4 air squats


– If an athlete is unable to complete the designated number of reps within :30, rest during the following interval.

160 views0 comments

Recent Posts

See All

Wednesday 05222024

Core - Tabata Hollow hold Scissors SKILL WORK Pre-workout: On a 8:00 clock: Build to a heavy 1-rep power snatch + overhead squat WOD RX 10 rounds for time: 4 deadlifts (105/155 lb) 3 hang power snatch

Tuesday 05212024

Warmup STRENGTH For load: Emom 10 2 split jerk: Build up to 70- 80 % WOD RX 4 sets for time: 600/750-m row Rest 3:00 between rounds. Score is slowest row. SCORE: TOTAL TIME Level 2 4sets for time: 500

MONDAY OPEN GYM

WARMUP 10 min Strength/ Skills RX EMOM 20: Odd min | 5 front squats Even min | 5 muscle-ups SCORE: LOAD LEVEL 2 EMOM 20: Odd min | 5 front squats Even min | 3 jumping muscle-ups/ strict pull-ups SCORE

Comments


bottom of page