Mobilize, then: Grab a 15-35 lbs plate and complete the following with nasal breathing only: Overhead Carry x 25′ Goblet Squat x 10 reps (slow and controlled) Farmers Carry x 25′ (right) Overhead Squat x 8 reps Farmers Carry x 25′ (left) Ground to Overhead x 6 reps Three sets of: 60 Second Shuttle Run [...]

Mobilize, then: Three sets of: CrossOver Symmetry Row x 15 reps Prone Plank Shoulder Taps x 15 reps 5 Scap Push-Ups + 5 Push-Ups with a 1 second hold at the bottom A. Skill Development Every minute, on the minute, for 3 minutes: 2 Donkey Kicks Followed by. . . Skill-Based Movement Primer Four sets [...]

Mobilize, then: Two sets of: 10 Calorie Assault Bike Duck Walk x 25′ 5 Deep Squat Progressions A. Take 15 minutes to build to today’s 2-RM… Pause Front Squat @ 33X1 Please adhere to the tempo – 3 second descent, and a 3 second pause in the bottom position. Your load will be reduced but [...]

Mobilize, then: Warm-Up Flow 2 Minute Row @ 50-55% effort 30 Seconds Banded Squats 90 Seconds Row @ 60-65% effort 30 Seconds PVC Pipe/Banded Pass Thrus in a squat 60 Seconds Row @ 70-75% effort 30 Seconds PVC Pipe/Banded Overhead Squats A. For the following snatch work, you will stay on a 24-minute running clock [...]

Mobilize, then: A.) Build to a heavyish squat clean & jerk B. “2014 CrossFit Regionals Event #4” Complete rounds of 21, 15, 9, 6 and 3 reps for time of: Strict Handstand Push-Ups (or Kipping) Front Squats (155/103 lbs) Bar-Facing Burpees Over the Barbell

A. Every minute, on the minute, for 12 minutes: Minute 1 – 10-15/6-10 Calories of Assault Bike Minute 2 – 5-8 reps of gymnastic option below: Option 1 – Strict Pull-Up Option 2 – Pull-Up Option 3 – Chest-to-Bar Pull-Up Option 4 – 2-3 reps of Bar Muscle-Up B. Draw out your jerk footwork and [...]

Mobilize, then: Nasal Breathing Only* 5 Calorie Assault Bike Arms Only 60 Seconds Band Distracted Ankle Mobility (30 seconds per side) 5 Calorie Assault Bike Legs Only 60 Seconds T-Spine Hold (change up your positions) 5 Calorie Assault Bike 60 Seconds Hawaiian Squats (30 seconds per side) A. Every 90 seconds, for 9 minutes (6 [...]

Mobilize, then: Two sets of: Banded Monster Walks x 30 seconds forward/30 seconds backward Banded Lateral Walks x 30 seconds right/30 seconds left Banded Squats x 30 seconds A. Four sets of: Bulgarian Split Squats x 8-10 reps per leg @ 3011 Rest 45 seconds between legs; Rest 90 seconds between sets B. Four sets [...]

Mobilize, then: A. Two sets of: Wall Facing Squats x 10-15 reps Plank Forward Taps x 10 reps (right) Plank Lateral Taps x 10 reps (right) Plank Forward Taps x 10 reps (left) Plank Forward Taps x 10 reps (right) B. Every minute, on the minute for 9 minutes: Interval 1 – Target Reach Swing [...]

Mobilize, then: A. Every 90 seconds, for 9 minutes (6 sets): 1 Snatch Presses from Receiving + 1 Snatch Balance Build over the course of the 6 sets, but understand the goal is activation and positioning, not maximal loading. Strength Accessory Every 2 minutes, for 30 minutes (3 sets) of: Station 1 – Double Kettlebell [...]