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A:Warm Up
00:00-15:00 10m Bear Crawl 10m Samson Lunge 10m Inch Worm 20 Toe Touches (Vary positions) 10 Jumping Lunges (Each With an empty bar: 5 Strict press 7 Push Press 9 Bent Over Rows 11 Back Squats 9 Good Mornings 7 Front Squats 5 Strict Presses Then, begin warming up bench press B: Bench Press (7x3 building) Every 2 minutes for 14, 3 heavy reps. C: Metcon (Time) 4 Rounds for Time: 15 Box Jumps 15 Push Press @ 95/65 15 Hand Release Pushups Scale as needed.
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A:Warm Up
00:00-15:00 Row 250m 20 Bird Dogs 20 Dead Bugs 10 Hollow Rocks 10 Superman Rocks 10 Single Leg Toe Touches (Slow) 10 Suitcase Deadlifts each side Row 250 Hard With remaining time in 15 minute window, begin warming up deadlift. B: Deadlift (4x10@50-60%) Stay between the percentages listed. Every 3 minutes for 12 C: Metcon (Time) For Time: 42-30-18 Wall Balls @ 30/20 Cals Bike(RX+) or Row Kettlebell Swings @ 32/24 Above numbers are RX+ RX is 20/14, Row and 24/16 A:Warm Up
00:00-12:00: 4x Shuttle Run 2x Knee Hug Walk 1x Quad Pull Walk 1x Toy Soldier 1x Duck Walk 1x Inchworm 1x broad jump 2x Spiderman lunge walk With remaining time, perform band distracted overhead opener. 12:00-22:00 10 Minute EMOM Minute 1: 10 BTN Presses + 5 Overhead squats Minute 2: 10 Snatch Deadlifts + 5 Muscle Snatches Minute 3: 10s Slow Snatch Deadlift + 5 Hang Power Snatches Minute 4: 5 Heaving Snatch Balances + 5 Drop Snatches Minute 5: 10 Snatch Lift offs + 5 Hover snatches Minute 6: Run a lap Minute 7: Add weight Minute 8: Go through complex once. Minute 9: Add weight Minute 10: Go through complex again. Begin workout B: Metcon (Weight) 10 Minute EMOM: 4 Snatch Deadlifts 3 Hang Power Snatches 2 Overhead Squats Have all weights ready and off to the side. C: Metcon (Time) 2 Rounds for Time: 20 Goblet Squats 20 Box Jumps 20 KB Swings @ 32/24 50 Double Unders 20 Toes to Bar 20 Hang Snatch @ 75/55 20 Pushups 50 Double Unders Scale as needed. A:Warm Up
Coach Led dynamic movement for 7-10 Minutes, review exercises for today and begin. B: Metcon (Time) For time: 50/30 Calories on Assault Bike 100 Double-Unders 40/25 Calories on Assault Bike 80 Double-Unders 30/20 Calories on Assault Bike 60 Double-Unders Scale as needed. Rest until 22:00 Mark and then move into part C. If you don't finish, move right into Part C. C: Metcon (Time) For time: 50/40 Calories of Rowing 30 Wall Balls 40/30 Calories of Rowing 25 Wall Balls 30/20 Calories of Rowing 20 Wall Balls CrossFit Games Open 17.1
A:Warm Up Quick Warmup today. We will try to run 2 heats per class. 00:00-2:00 Tabata Assault Bike/Row 2:00-9:00 Slow AMRAP 20 Double Unders/40 Singles 10 Toy Soldiers 10 Down Dogs 2 DB Snatches each Arm (Start light and build each round.) 9:00-12:00 Set up, warm up to workout weights and GO! B: CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. box F: 35-lb. dumbbell / 20-in. box Time cap: 20 minutes C: CrossFit Games Open 17.1 Scaled (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 35-lb. dumbbell / 20-in. box (step-ups OK) F: 20-lb. dumbbell / 20-in. box (step-ups OK) Time cap: 20 minutes A: Warm Up
Run 800m Foam Roll upper back x 2 minutes Foam roll Quads x 1 minute each Couch Stretch x 90s each side Pigeon Stretch x 90s each side 10 Slow wall squats with a pause in the bottom Then, 3 rounds Row 15 Cals or bike 10 5 pullups or ring rows 10 Pushups 15 Squats B: Metcon (No Measure) Some light skill work. Midday and evening classes, practice some of the Open movements. AM, practice anything you'd like. Coaches will help with creating some structure to it (EMOM, AMRAP, et cetera) 15-20 Minutes C: Metcon (3 Rounds for calories) 3x For Calories Row or Bike 3 Minutes Rest 2 minutes between A: Warm Up
00:00-18:00 Row 250m 10 wide stance squats 10 reverse lunge with reach (Each) 10 (each side) stork Row 250m 10 scap push ups 10 cat cows 5 Pushups Row 250 10 (each side) bird dogs Mobility as needed until time is up. 18:00-24:00 Review movements for today and begin set up. B: Dumbbell Split Squat (4x8 each leg) Every 3 minutes for 12. After each set, perform 20 Hollow rocks. C: Metcon (AMRAP - Rounds and Reps) 3 minute AMRAP: 8 DB Hang Squat Cleans @ 50/35 8 DB S20 @ 50/35 Scale as needed. Rest 1 minute before D D: Metcon (AMRAP - Rounds and Reps) 3 Minute AMRAP: 8/6 Cal Row 8 Burpees over rower Rest 1 minute before E. E: Metcon (AMRAP - Rounds and Reps) 3 minute AMRAP: 8 KBS @ 24/16 8 Goblet Squats Rest 1 minute Before F F: Metcon (AMRAP - Rounds and Reps) 3 Minute AMRAP: 8 Pushups 8 Situps A:Warm Up
00:00-6:00 Run 1 Lap 30 double under or 30s Jumping rope 30 Jumping Jacks 20 Superman stretches 10 Squat to stand 6:00-20:00 Snatch prep 5 Behind the neck presses 10 Overhead Squats 5 snatch balances 10 Snatch Deadlift 5 Snatch high pulls 10 muscle snatches 5 overhead squats with a 2s pause with remaining time, begin warming up for snatch balances out of the rack. B: Snatch Balance (3,3,3,2,2,1) Every 2 minutes for 12. pause in the bottom for 3 seconds. C: Snatch (5x2) Every 2 minutes for 10: 2 snatches ,starting with ~75% of heaviest snatch balance. C: Metcon (Time) For Time: 40 Wall Balls @ 30/20 30 Box Jumps with step Down Rest EXACTLY 1 minute 30 Wall Balls @ 30/20 20 Box Jumps with step down Rest Exactly 1 minute 20 Wall Balls @ 30/10 10 Box Jumps with step down. RX is 20/14 Scale as needed. Step ups are ok. A:Warm Up
00:00-15:00 Run 4 Laps 20 Jumping Jacks 20 High Knees 20 Steps lunges Run 3 laps 15 Air Squats 15 Situps 15 Plank Shoulder taps Run 2 Laps 10 Pushups 10 Spidermans 10 Snap ups If you finish early, start mobilizing until the 20 minute mark with the following exercises: Door jam stretch Lacrosse ball on pec Tricep smash 20:00-25:00 Begin warming up bench press. B: Bench Press (6x5) Every 2 minutes for 12, work up to a heavy 5. If you are unsure in any way, shape or form, use a spotter. C: Metcon (Time) 21-15-9 RX+ Deadlifts @ 225/155 Jumping lunges (each leg) Lateral burpees over bar RX Deadlifts @ 185/125 Jumping lunges lateral burpees over bar Scale movements as needed. A:Warm Up
00:00-07:00 Line drills and dynamic movement/joint prep 07:00-14:00 Hip mobility/flow routine Quad and lat foam roll 14:00-20:00 As a group: (Empty Bar) 5 Deadlifts 5 bent over rows 5 clean high pulls 5 muscle cleans 5 Front squats 5 Strict Presses 5 good mornings 5 back squats (Unbroken and minimal rest) With remaining time, begin warming up complex. B: Metcon (Weight) 7 sets of: 2 hang power cleans 2 front squats Points of performance: In hang, shoulders out over bar, knees back, shin vertical and speed through the pull. C: Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# |
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