WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
MOBILITY & SKILLS
Burgener Warm Up – Squat Therapy
CONDITIONING
On a running Clock find in 10 minutes:
Overhead squat 3RM
Rest 5 minutes Then:
3 Rounds Of
5 Snatch balance #50% of 3RM OHS
3 Behind the Neck Push Press (snatch grip) #65%
ACCESSORY WORK
Rest as needed between lifts
Snatch-Grip Deadlift
5-5-5-5-5
WARM UP
3 Rounds Not For Time
Complete a 6 minute AMRAP of:
5 Pull Ups / Ring Row
10 Hand Release Push Ups
5 Burpees
10 Cal Row/100m Run
MOBILITY & SKILLS
Hips – Shoulders – SDLHP
CONDITIONING
For Time
Buy In
50 Double Unders; Then 3 Rounds Of:
12 Ring Dips
21 Sumo Deadlift High Pull #43/29
500 mt Row
ACCESSORY WORK
6 Rounds Not For Time
5 Strict Toes to Bar
8 GHD Sit-Ups
10 Ab-Mat Sit-Ups
WARM UP
40 Hand-to-hand swings light kettlebell
30 Alternating floor press
20 Ground to Overhead
10 Boot Strappers
10 Armbars, 5 per side
6 Windmills, 3 per side
MOBILITY & SKILLS
Squat Therapy – Burgener Warm Up
CONDITIONING
For Time
20 Alternate Dumbell Snatch #25/15
40 Clusters #30/20
60/40 Calorie Row
ACCESSORY WORK
5 x 1 Mile Air Dyne #80% FCmax
Rest 2:00 between efforts
s
Read MoreWARM UP
3 Rounds Not For Time
20 Double Unders/40 single
20 Jumping Jack
20 mt Bear Crawl
20 Hollow Body Rock
20 Superman
MOBILITY & SKILLS
Dynamic Stretch – Kipping – Pull Ups
CONDITIONING
” Tabata Something Else ” *
With a Running Clock in 16 minutes
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
Tabata Air Squats
*Compare to 29.05.17
Tabata Interval (20 secs on and 10 secs off) for each movement – for a total of 32 intervals. The first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no additional rest between movements.
DAY OFF!!!
Mai arrendersi in questo sport.
“MICKY WARD”
WARM UP
3′ Practice Double Unders; Then:3 Rounds Of:
8 PVC Shoulder Dislocate
8 Wipers
8 Sit Ups
8 Down Ups
MOBILITY & SKILLS
Power Yoga For CrossFit
CONDITIONING
“The Three Graces”
On a Running Clock
3 Rounds Of
400 meter Run
20 Box Jumps #60/50
20 Wall Ball Shots #9/6
2 Rounds Of
800 meter Run
20 Chest to Bar
20 Bench Press #3/4 BW
1 Round Of
1200 meter Run
40 Pull-Ups
40 Thrusters #20/15
WARM UP
3 Rounds Not For Time
250 mt Row
10 Leg Box step-ups #50
10 Ball Clean #9/6
10 Hand Release Push-Ups
10 Sit-Ups
MOBILITY & SKILLS
Dynamic Stretch – HandStand Push Ups
CONDITIONING
“THANKSGIVING SAMPLER PLATTER”
For Time
5 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Then, 4 Rounds of:
8 Handstand Push-Ups
15 Kettlebell Swings #24/16
Then, 3 Rounds of:
15 Box Jumps
15 Knees-to-Elbows
Then, 2 rounds of:
20 Wall-Balls #9/6
30 Sit-Ups
Then, 1 Round of:
50 Burpees
WARM UP
3′ Jump Rope; then
30Jumping jacks
30 Box Jumps/Step Up
30 Walking lunges
30 Knees to Elbows/Knees to Chest
30 Squats
MOBILITY & SKILLS
Ankle-Knee-Hips – Pose Running
CONDITIONING
A) Death by 10 meters
Intervals
Set up 2 cones 10 mt apart.
First round run 10 mt, every minute on the minute add 10 mt.
Second round run 2 lengths, third round 3 lengths, etc.
You’re adding one return trip every minute until you can no longer continue.
Record total rounds for score.
Compare to 05.06.17
Rest 5′ Then:
B) In 10′ Find Your Max Unbroken
Double Unders
SCORE IS TOTAL ROUNDS RUN + DOUBLE UNDERS
WARM UP
Complete 4 Rounds Not For Time
5 Push Ups
10 Squats
20 PVC Pass Throughs
20mt Bear Crawl
MOBILITY & SKILLS
Hips – Shoulders – Burgener Warm Up – Over Head Squat
CONDITIONING
AMRAP 15′
10 Overhead Squats #50/35
250 mt Row
30 AB-Mat Sit Ups
“The Road to Spartan”
WARM UP
40 Hand-to-hand swings
30 Alternating floor press
20 Alternating Snatch
20 Halo
10 Boot Strappers
10 Armbars, 5 per side
MOBILITY & SKILLS
Dynamic Stretch – Pull Ups
CONDITIONING
” HALF MURPH ”
For time
Run 800 mt
50 Pull-ups
100 Hand Release Push-ups
150 Squats
Run 800 mt
If You Have a Weight Vest, Wear it #9/6
ACCESSORY WORK
On the Minute x 10
Odd – 15 Cal Air Dyne
Even – Max Ring Muscle-ups in 20″
