Mobilize, then: 3 rounds: :30 sec plank pushup hold on rings 5 box jumps 15/12 cal ski erg A. Take 8-10 minutes to build up to 75% of your back squat, and then … Every 2 minutes, for 12 minutes, complete: Back Squat x 1 rep @ 80-90% B. Crossfit open 2019 #1 15 amrap [...]

Mobilize, then: Crossover symmetry activation 3 deep squat progressions A. One set of each: Movement 1 – Wall Slides x 20 reps @ 2020 Movement 2 – Wall-Facing Single Leg Thigh Tapsx 40 reps Followed by. . . Complete 3 rounds of: Push-up on 4 inch plates x 10 reps Double unders x 30-40 reps [...]

Mobilize, then: Two sets of: Assault Bike x 30 seconds Lateral lunge x 5 reps each direction A. Every 2 minutes, for 8 minutes, complete: Mid-Thigh Clean + Jerk *Hold the mid-thigh position for 3 seconds, feel tension in the hamstrings followed by… Every 2 minutes, for 8 minutes, complete: Clean + Jerk followed by… [...]

Mobilize, then: A. Every minute, on the minute, for 3 minutes (3 sets) snatch press from ohs position x 5 reps Build over the course of the three sets. Every minute, on the minute, for 3 minutes (3 sets): High snatch x 3 reps (light, fast) Every 2 minutes, for 8 minutes, complete: Mid-Thigh Snatch [...]

Mobilize, then: Plank with foreword reach x10 Plank with lateral reach x10 Plank with forward touch x10 Plank with lateral touch x 10 Empty barbell 5x each: Press Push press Jerk A. Every 2 minutes, for 10 minutes (5 sets) of: 30-40 Double Unders 6 Power Jerks @ 60-70% of 1-RM Jerk* *Pause 1 full [...]

Mobilize, then: A. Strict Handstand Push-Up Density For max reps: 90 seconds of Strict Handstand Push-Ups Rest 30 seconds 60 seconds of Strict Handstand Push-Ups Rest 30 seconds 30 seconds of Strict Handstand Push-Ups Note reps achieved for each set. B. Every 4 minutes, for 24 minutes (6 sets): Deadlift *Set 1 – 6 reps [...]

Mobilize, then: CS activation Banded monster walks x 20 steps forward/20 steps backward Banded lateral walks x 20 steps each direction A. Take 15 minutes to build to a heavy Power Clean & Jerk. 5 EMOM 8 unbroken gto (135/95) *i want this to be unbroken sets, so stop at whatever you get if you [...]

Mobilize, then; Two sets of: Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees) Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees) Incline I Raises x 10 reps (face down, raising straight arms in front) A. Every minute, on the [...]

Mobilize, then: CS activation Monster/Lateral walks x 20 steps each A. Every minute, on the minute, for 8 minutes, complete: Shoulder to Overhead x 2 reps @ 75% of your 1-RM (you may choose between a split jerk or a push jerk, depending on what feels most comfortable for cycling that weight) B. Every minute, [...]

Mobilize, then: Two or Three Sets: Turkish Get-Ups x 2 each side Single-Arm Kettlebell Swings x 10 each side A. Emom 3 minutes 3 wall climbs and then … Every minute, on the minute, for 5 minutes: Strict Handstand Push-Ups x 2-6 reps Three sets of: Strict Push-Ups x 8-10 reps @ 2111 Max Double [...]