Hang Squat Snatch 6×3 keep weight moderate (70-80%) and focus on technique. Overhead Squat 3×8 Snatch Grip Behind the Neck Press 3×8 (keep weight moderate, don’t overload, if shoulders can’t handle the position replace with single arm kettlebell press) 3 rounds of: Kneeling Hip Circles x 10 each direction Kneeling Arm Circles x 10 each...Read More

Barbell Press  3×6 (use same weight as last week’s set of 8) Pull Circuit: Chinups AMRAP Bent Kettlebell Rows 12 reps CrossBody Hammer Curls 12 reps, 3 rounds Press Circuit: Dip AMRAP pushup AMRAP band pressdowns 20 reps 3 rounds  Read More

youtube.com/watch?v=jOtIi6f2zY8 Depending on where you are with pull ups, you will work the following progressions, your coach will help you determine where you need to work. Barbell Rows x 10 Assisted Pull Ups Jumping Chest to Bar (per CF Open Standards-pronated or supinated grip) Kipping Pull Ups Kipping Chest to Bar 3-5 reps per round...Read More

Squats 3 x 6 (use same weight as last week’s set of 8) Deadlift  3 x 6 (use same weight as last week’s set of 8) Single Leg Laying Band Curls AMRAP in 1 minute Good Mornings x 10 3 Rounds McGill Sit ups x15 each side, hold the top contraction for a count 3...Read More

In teams of two, complete five rounds for time of: Run 400 Meters (partners must stay together) 50 Kettlebell Swings (25 each) 20 Pull-Ups (10 each) (strict if possible) Partners must run together, and may only start kettlebell swings once both members are back at their station.Read More

WORKOUT 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 14/12 cal. row For a full description of the workout, click the link below: https://games-assets.crossfit.com/18_1_workout11_asldkfjhaks13475JDUTEdjfha.pdf  Read More

6×3 Hang Clean + split jerk (do all 3 hang cleans then do all 3 split jerks) Keep weight moderate (70-80%) the focus is on technique. Front Squat 3×8 Push Press 3×8 Kneeling Hip Circles 3×10 each direction Kneeling Arm Circles 3×10Read More

We will spend 10 minutes on hip mobility, hamstring flexibility, quad smash. Pistol specific Warm up: Pistol Progressions 4-6 reps, every 90 seconds. alternating.   Alternate: 15 seconds of work 45 seconds of rest for 12 minutes Wall Ball Toes to bar Double undersRead More

Bench Press 3×10,8,6 (increase weight each set) Barbell Press 3×10,8,6 (increase weight each set) 3 Rounds Chinups AMRAP Bent Kettlebell Rows x 12 CrossBody Hammer Curls x 12 3 Rounds Dips AMRAP Pushup AMRAP Banded pressdowns x 20Read More

Warm up:10 min Specific mobility 2 min Squats 3 x 10, 8, 6 (increase weight each set) You do not need to completely empty your bar to go into deadlifts. Drop a little weight, drop your bar to the floor, hit a warm up set (2 at most) then move into your weight. Deadlift 3 x...Read More