Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Go over standards and scales Part 2 – Conditioning: CrossFit Games Open WOD 16.5 21-18-15-12-9-6-3 reps for time of: Thrusters [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Snatch – 10 min empty bar positioning work with coach + 5 min work up to wod weight Fitness: 15 min to hit as many [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Front Squat – 15 minutes to work to a heavy double Fitness: Front Squat – perform sets of 2 – 15 minutes to [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Power clean – 10 min to hit a heavy single, -then- 5 min to hit 3 singles at 90% of your single Fitness: 3 Power [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Go over movement standards and scales Part 2 – Conditioning: CrossFit Games Open 16.4 —RX Level— Complete as many [...]
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 [...]
