Mobilize, then: Warm-Up Flow At in creasing intensity, complete as many rounds and reps as possible in 10 minutes of: 6 Alternating Single Arm Devils Press (35-50/20-35lbs) 15 Second Iso Hold on top of the Rings 200 Meter Run A. Please warm up your front rack position and complete this drill Every 45 seconds, for [...]

Mobilize, then: A. Every 90 seconds, for 9 minutes (6 sets): 2 Snatch Presses from Receiving + 2 Drop Snatches Build over the course of the 6 sets, but understand the goal is activation and positioning, not maximal loading. B. Every 90 seconds, for 12 minutes (8 sets): 2 Snatch Lift-Offs + High Hang Snatch [...]

Mobility, Activation & Warm-Up Two sets of: Banded Bird Dog (Leg Only) x 10 reps per side Cat Cow Drill x 10 reps (add a band if you’d like) Dead Bug x 10-20 reps and finish with … 2 Minutes of Swivel Hips A. Every 90 seconds, for as long as possible… Hang Clean + [...]

Mobilize, then: Two sets of: Run 200 Meters Over/Under Hip Drill x 5 reps Run 200 Meters PVC Pipe Jump and Land Jerk Drill x 5 reps (enjoy this old school video of Coach B – drill is at the end) A. Every minute, on the minute, for 20 minutes: Minute 1 – 12-15/8-10 Calories [...]

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. Three rounds at increasing intensity of: 400 Meter Run 10 Overhead Squats (20/15 kg) 5 Toes-to-rings B. Every 60 seconds, for 6 minutes (6 sets): Dead [...]

Mobilize, then: A. Every 90 seconds, for 9 minutes (6 sets): 1 Snatch Balance + 2 Overhead Squats Build over the course of the 6 sets, but understand the goal is activation and positioning, not maximal loading. B. Every 2 minutes, for 16 minutes (8 sets): Slow Pull Snatch + Snatch (3-second pull from the [...]

Mobilize, then: Empty Barbell Movement Primer Three sets of: Overhead Squat x 5 reps (use a progressively narrower grip for every set) Rest as needed Followed by… Two sets of: Front squat x 5 reps @ 2210 Rest as needed Followed by… Two sets of: 1+1/4 Front Squat x 5 reps Rest as needed A. [...]

Mobilize, then: CrossOver Symmetry Rows CrossOver Symmetry Reverse Flys CrossOver Symmetry Pull Downs CrossOver Symmetry Victory CrossOver Symmetry 90/90 Drill and finish with … Banded Sotts Press x 30 seconds (hold a band, pull the band tight and perform presses behind the neck) A. Perform two rounds @ 70-75% effort of: 40/30 Calories of Assault [...]

Mobilize, then: A. Five rounds at increasing intensity of: 20 Double-Unders or 40 Single-Unders Peekaboo Swings x 3-5 reps 10 Air Squats Please incorporate nasal breathing for this piece. This is designed to give you some touches on common movements in CrossFit and include gymnastic skills while keeping intensity low so you can focus on [...]

Mobilize, then: A. Movement Primer Three-Four sets of: Tall Snatch x 2-3 reps* Rest 30-60 seconds *Please keep the weight LIGHT and focus on speed pulling under the barbell. Cue ‘fast feet, fast hands’ and prime your body for speed. Every 2 minutes, for 4 minutes (2 sets): High Hang Snatch x 1 rep @ [...]