Mobilize, then: Warm-Up Primer Two-Three sets of moving with fluidity: 60-120 seconds of monostructural movement of choice 20 Russian Kettlebell Swings (weight up to the athlete) 5 Box Step-Ups (24/20″) 5 Box Jumps A. 35-54: Every 5 minutes, for 30 minutes, complete: Station 1 – 1000 Meter Row Station 2 – 3 rounds of: 4 [...]

Mobilize, then: Warm-Up Primer Two rounds at 70-80% effort of: 50 Single-Unders 50 foot Single Arm Overhead Carry (each arm) 30 seconds Weighted Deadbugs 15 Banded Face Pulls 10 Chest-to-Bar PVC Bender Gymnastic Skills Work Please watch this video and then … Two sets of: Chest-to-Bar Elbow Drivers x 5 reps Half Pull-Up x 3 [...]

Mobilize, then: Warm-Up Primer Every 2 minutes, for 6 minutes (3 sets) of: 45 Seconds of Calorie Row or SkiErg @ medium pace 3 Rope Climb Mounts followed by…. Every 2 minutes, for 6 minutes (3 sets) of: 30 Seconds of Calorie Row or SkiErg @ hard pace 2 Rope Climbs* or 1 Legless Rope [...]

Mobilize, then: A. Three sets of: Run 200 Meters 5-10 second Arch Hang Hold 2 Air Chair Swing Drills Run 200 Meters 3 Strict Pull-Ups 2 Pull-Ups (C2B or Kipping) 1 Bar Muscle-Up (55+: Chest-to-Bar Pull-Up) B. Three sets of: Strict Press x 10 reps Rest as needed Build in weight C. “CrossFit Open Event [...]

Mobilize, then: Warm-Up Primer Two-Three sets of moving with fluidity: 10/7 Calorie Row 20 Second Dead Hang from the Pull-Up Bar Dumbbell Bottoms Up Kettlebell Press x 6-10 reps Hamstring Curl with Foam Roller or Furniture Sliders x 10 reps A. Four sets of: Deadlift x 3 reps @ 21X1 Rest as needed B. 35-44: [...]

Mobilize, then: Warm-Up Primer Two rounds at 70-80% effort of: 10/7 Calorie Machine of Choice 30-45 seconds secondsMedball Squeeze March 50 foot Waiters Carry (each arm) 15 Banded Face Pulls 15 Pronated Grip Band Pull Aparts 30 Banded Good Mornings A. Every 2 minutes, for 16 minutes (8 sets): Clean from Below the Knee & [...]