4 sets
30 Mountain Climbers
Rest :10
30 Alternating V Up
Rest :10
Then:
1 Set:
400Mt
SKILLS & SPECIFIC WARM UP
Gymnastic – Run
CONDITIONING
“BIG EVENT 10″
For time: Team of 2
45 toes-to-bars
2500Mt Run or Row
45 Chest To Bar
2500Mt Run or Row
45 Muscle Up
Time cap: 40 min.
MOBILITY & WARM UP
2 Rounds, Not for Time:
200 mt Jog
6 Plank Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
SKILLS & SPECIFIC WARM UP
OVERHEAD SQUAT
CONDITIONING
“FREEDAY”
AMRAP 10′
3 Over Head Squat #52.5/35
30 Double under
3 Over Head Squat #52.5/35
30 Double under
3 Over Head Squat #52.5/35
30 Double under
– continue adding 3 reps to the over head squat each round.
MOBILITY & WARM UP
EMOM 12:
Min. 1 | :45 Jumping jacks
Min. 2 | :45 Cossack squats
Min. 3 | :45 Burpees
Min. 4 | :45 Wall squats
SKILLS & SPECIFIC WARM UP
2 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press Behind The Neck+5 Front Squats+5 Stiff Legged Deadlifts
2 Rounds, building through our loadings for the workout: 1 Rounds of Bear Complex 250 mt Row 1 Round of Cindy Following, rest 3:00, and begin.
CONDITIONING
“Li Zuffiatelli”
For Time
3 Rounds of Bear Complex
Complete 3 times for 5 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Directly into…
1,000 Row/Run
Directly into…
5 Rounds of “Cindy”
5 Pull-ups
10 Push-ups
15 Squats
Increasing the weight and resting as needed between each round of bear complex.
MOBILITY & WARM UP
2 Round not for time:
200 Mt Run
10 Hollow Body Rocks
10 Superman
5 Inchworms
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
5 Slow Wall Squats
CONDITIONING
“MAD MAX”
For Time in 50 minutes Time cap (WITH PARTNER)
50 Deadlifts #52/35
50 Double Unders
50 Pull Ups
50 Kettlebell Swings #24/16
50 Cal Row
50 Toes To Bar
50 Thrusters #43/30
50 Hand stand Push Up
50 Burpees Box Jump Over
50 Wall Balls #9/6
WARM UP
MOBILITY & WARM UP
On a 5:00 clock:
5 kip swings
5 jumping ring dips or push-ups
5-calorie, row, bike, ski, or 10 jumping jacks
On a 5:00 clock:
10 kipping knee raises or lying toes-to-bars
5 kipping ring dips
5 squats + jump for height
MOBILITY & SKILLS
Toes To Bar – Ring Dips
CONDITIONING
“YOU AND YOUR MAX”
3 rounds for reps and distance:
Max unbroken toes-to-bars
Max unbroken ring dips
Max distance broad jump
For time:
2,000/1,600-m row
INTERMEDIATE
3 rounds for reps and distance:
Max unbroken knees-to-chest
Max unbroken banded ring dips
Max distance broad jump
then…
For time:
2,000/1,600-m row
MOBILITY & WARM UP
EMOM 8:
Min. 1 | :45 Jumping jacks
Min. 2 | :45 Cossack squats
Min. 3 | :45 Burpees
Min. 4 | :45 Wall squats
SKILLS & SPECIFIC WARM UP
Back Squat – Deadlift – Press ( Strict )
1 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press Behind The Neck+5 Front Squats+5 Stiff Legged Deadlifts
CONDITIONING
“CROSSFIT TOTAL”*
Sum of the Best of Each Lift
Back Squat
Shoulder Press
Deadlift
Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt.
*compare to 05.02.20
3 sets
10 up-down + broad jump
Rest :10
10 alternating jumping lunges
Rest :10
Then:
EMOM 6
3 High Box Jump
SKILLS & SPECIFIC WARM UP
Push Press- Sumo Deadlift High Pull
1 set
6 strict presses #20/15
6 sumo deadlifts #20/15
6 standing upright rows #20/15
1 set
6 push presses
6 sumo deadlift high pulls
1 sets
Build to workout loading
CONDITIONING
“HALF COLLIN”
3 rounds for time:
400-m sandbag carry #25
12 push presses #52/35
12 box jumps #60/50
12 sumo deadlift high pulls #52/35
MOBILITY & WARM UP
2 Round not for time:
200 Mt Run
10 Hollow Body Rocks
10 Superman
5 Inchworms
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
5 Slow Wall Squats
CONDITIONING
For Time:
WARM UP
MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
200 mt Run
Then
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 Sit Ups
5 Strict Pull Ups
MOBILITY & SKILLS
10′ Practice Hand Stand Push Up -Pull Up
CONDITIONING
“EASY MARY”
MOBILITY & WARM UP
2 Round not for time:
200 Mt Run
10 Hollow Body Rocks
10 Superman
5 Inchworms
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
5 Slow Wall Squats
CONDITIONING
For Time:
