Uncategorized

(Competition / 17.3)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)Mimic movements of WOD with easier pace/resistance Prior to 8:00, complete:3 rounds of:    6 chest-to-bar pull-ups    6 squat snatches, 95 lb.Then, 3 rounds of:    7 chest-to-bar pull-ups    5 squat snatches, 135 lb.*Prior to 12:00, complete 3 rounds of:    […]

(Practice / Gymnastics Focus) (Active Recovery Day – Prep for 17.2)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)50 Jump ropes5 Reverse Straight-legged Inchworms w/ a pause in the downward facing dog15 Tubing back flies15 Wall squats SOD 3 x 2 – Turkish Get-ups & 3 x 15 – GHD Hip Extensions (12-15

(Practice / Lactate Threshold 8-12 min) (Go after it today)Warm-up: Complete 2 rounds: (not for time) (10-12 min) SOD 3 x 10 – Back Squat (70%) & GHD Sit-ups 3 x 10 (20 min) WOD 8 min AMRAP10 Pull-ups10 Box Jumps (24/20)10 WB (20/14) (11/10)

 (Practice / Metabolic Conditioning) (Medium Intensity Day)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)250m row15 Wall squats5 BB high hip clean > 5 Hang Clean > 5 Power Clean > 5 Squat cleans10 Strict Overhead Press5 Jerks SOD EMOM x 7:Min 1-4: 2 reps of Squat Clean and Jerk (hold at 55-65%)Min

(Practice / Glycolytic 2-5 min bursts) (or 17.2) Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)…250m row15 Tubing back flies15 Tubing chest flies10 BB Straight legged deeds10 BB Regular Deadlifts SOD EMOM 12 Odd: 10 Bench Press (weight is athlete’s choice) Even:  10 Pendlay Row (weight is athlete’s choice) WOD 1 5

CrossFit Games Open Workout 17.2 Complete as many rounds and reps as possible in 12 minutes of:2 rounds of:  50-ft. Weighted Walking Lunge  16 Toes-to-bar  8 Power CleansThen, 2 rounds of:  50-ft. Weighted Walking Lunge  16 Bar Muscle-ups  8 Power CleansEtc., alternating between toes-to-bar and bar muscle-ups every 2 rounds. Men Rx: 50# / Scaled: 35# (hanging knee raise and chin

(Practice / Metabolic Conditioning) (Active Recovery Day)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)Jog down and backSide Shuffle down and back10 Air Squats10 Push-Ups10 Ring Rows SOD EMOM for 7 min – Power SnatchMin 1-4 = 2 repsMin 5-7 = 1 rep*Add weight each round. WOD For Time:50 Double Unders, 50 Abmat Sit-Ups,

 (Practice / Gymnastics Focus) (go after it)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)50 Single-unders10 Wall Squats10 GHD Sit-ups10 BB OHP10 BB Romanian Deadlifts SOD Handstand Practice: EMOM 10 (In one minute you will complete)2 Wall Walk-ups2 Shoulder Taps (each side)2 Strict wall facing HSPU WOD 12-10-8-6-4-2DB Burpee Deadlifts (50/35)DB Renegade Rows

 (Practice / Glycolytic (2-5 min bursts) (recovery day)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)250m Row15 Wall Squats1 Turkish Get-up per side (15-25#)5 Reverse Inchworms w/ pushup3 Tire Flips SOD 3 x 10^ – Sumo Deadlifts and 3 x 10 – Tubing Back Flies (18 min) WOD 1 5 min AMRAP20 Double

(Mental Toughness / Lactate Threshold 8-12 min) (Or 17.1 Make-up)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)…Row 250m10 Wall Squats10 BB Back SquatsBall Mash – Lats / Hips / Glutes (20-30 sec per area)10 BB Front Squats SOD 3 x 10^ – Front Squats (16 min) WOD 3 Rounds for time:20 Unbroken Thrusters