SundayWarm-upWarm-up2 minutes Rowing Running Biking Over All Dynamic Body Activation 1 set: 200-m run 2 sets: 10 single-arm ring rows 10 single-side archer knee push-ups 50-ft single-arm DB overhead carry…
coachJune 18, 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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SaturdayWarm-upWarm-upCoaches ChoiceMetconBert (Time)RX For Time 50 Burpees 400 meter Run 100 Push-Ups 400 meter Run 150 Walking Lunges 400 meter Run 200 Air Squats 400 meter Run 150 Walking Lunges…
coachJune 17, 2022
FridayWarm-upWarm-up2 minutes Rowing Running Biking Over All Dynamic Body Activation 2-3 sets: :30 run, bike, row, or ski 10 leg swings/side 10 PVC pass-throughs (press up hard on the PVC)…
coachJune 16, 2022
ThursdayWarm-upWarm-up1 set: :20 toe taps :20 in-and-out :20 two-foot plate hops :20 lateral plate hops :20 up-downs to plate 10 alternating step-ups (to the lower box height) – rest :10…
coachJune 15, 2022
WednesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Dynamic Body Activation 6 sets: :20 air squats :10 up-downs :10 PVC pass throughs EMOM 6: 2 thrusters – Rest with the remaining…
coachJune 14, 2022
TuesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Dynamic Body Activation 1 set: :30 high knees 10-inch worms + push-up 10 overhead lunges 1 set: :30 butt kickers 10 PVC pass-throughs…
coachJune 13, 2022
MondayWarm-upWarm-up2 minutes Rowing Running Biking Over All Dynamic Body Activation 3 sets: 1:00 calorie row :45 banded pull aparts :30 knee push-ups Ring Dip Review/Progressions Jumping Ring Dip Ring Support…
coachJune 12, 2022
SundayWarm-upWarm-up2 minutes Rowing Running Biking Over All Dynamic Body Activation 2 sets: :20 of work/:10 of rest PVC good mornings PVC pass-throughs Hollow rocks Dive-bomber push-ups Scap pull-ups Up-downs to…
coachJune 11, 2022