Archives

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: 15 minutes – Rope climb efficiency and progressions / Ring dips and progressions. For Performance athletes, take this time to [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Snatch – 7×1 Power Snatch + 1 Power Position Snatch, climbing each set Fitness: Push-press – 7 sets of 2 [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Extended warm up with coach – moving the empty barbell for 5 minutes and then warming up your Power Clean Part 2 – [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Strict Press – work to a heavy double Fitness: 5×5 Strict Press @ 6 RPE + max bridge progression hold Part 2 [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Review movements and standards Part 2 – Conditioning: CrossFit Open / CFJC-CFC Intramural Games 16.3 –RX Level– [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: 15 minutes of Skillz – HSPU skills and efficiency Fitness: Strict Pull-up progressions – set bar low and position [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength:  10-15 minutes Extended warm up and hitting Power Clean positions with empty barbell.  Work to WOD weight. Part 2 – Conditioning: [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: 15 minutes Performance: Snatch – work to a heavy single Fitness: S2OH – 15 minutes to work in sets of 3s to weight slightly [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: 15 Minutes for Deadlift work Performance: Deadlift – warm up your Deadlift and work up to perform 2 sets of 5 reps at 20% higher than [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Review movements and standards Part 2 – Conditioning: CrossFit Open / CFJC-CFC Intramural Games 16.2 RX level —– [...]