MondayWarm-upWarm-up1 set: 10 alternating elbow instep + reach 10 air squats 1:00 row (easy) 1 set: 10 single-leg RDLs (scales)/leg 5 plate squats (:03 at the bottom) 1:00 row (moderate)…
coachJune 26, 2022
2022 Crossfit Open
Registration is live. Login Sign up HERE. Welcome to the 2022 CrossFit Games season! It all starts with the Open, a…
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SundayWarm-upGeneral warmup Junkyard Dog 1 set: 10 over the arms and legs jumps/athlete 10 over athlete and under the athlete/athlete 1 set: 10 lateral hops over the barbell 10 alternating…
coachJune 25, 2022
SaturdayWarm-upRun/Bike/Row General Stretching On an 8:00 clock: P1 Rows, bikes or ski's P2 does 3 Inchworms + 1 push-up 6 Samson Lunges 9 Wall-Ball Shots DB Snatch Review and 1…
coachJune 24, 2022
FridayWarm-upWarm-up2 minutes Rowing Running Biking Over All Dynamic Body Activation 3 sets: Every 3:00: Run 200-m Row 200/250-m -rest the time remaining in the 3:00 window. MetconMetcon (Time)RX On a…
coachJune 23, 2022
ThursdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Dynamic Body Activation 1 set: :30 run, bike, row, or ski 10 staggered stance good mornings/leg 5 inchworms with a push-up 1 set:…
coachJune 22, 2022
WednesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Dynamic Body Activation 1 set: 10 arm swings across 10 arm swings overhead 10 leg swings/leg 10 air squats 10 knee push-ups 1…
coachJune 21, 2022
TuesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Dynamic Body Activation 1 set: 20 alternating box step-ups (10/leg) 16 single arm DB row (8/side) 8 knee push-ups 1 set: 20 box…
coachJune 20, 2022
MondayWarm-upWarm-up2 minutes Rowing Running Biking Over All Dynamic Body Activation 1 set: 10 alternating hamstring scoop stretch 10 alternating Samson stretch 1 set: 10 plate hops 20 alternating toe-taps to…
coachJune 19, 2022