Tuesday – 02.01.22
CFD - CrossFitWarm-upWarm-up (No Measure)Line drills/Plyos
-
3 Rounds
15 GHD Hip extensions
10 Air squats
10 Hollow rocks
-
Deadlift warm [...]
Monday – 01.31.22
CFD - CrossFitWarm-upWarm-up (No Measure)Line drills/ Plyos
-
2x
20 Banded pull aparts
20 Banded abduction
20 Banded high pulls
-
Mobility: Achilles [...]
Saturday – 01.29.22
CFD - CrossFitMetconMetcon (Time)Teams of 2
8 Rounds
8 Front Rack Reverse Lunge (115/80)
8 Front Squat
12 Cal Row
12 Box Hop
12 Russian KBS [...]
Friday – 01.28.22
CFD - CrossFitMetconMetcon (5 Rounds for time)Every 5:00 x5
18/14 Cal Bike
5 Hang power snatches [135/95#]
12 Toes to bar
Goal: finish between [...]
Thursday – 01.27.22
CFD - CrossFitWeightliftingMetcon (No Measure)[0-4]
30 Second Ski (fast)
250m Row
30 Second Ski (fast)
[4-12]
1 minute Ski (moderate-fast)
500m Row
1 [...]
Wednesday – 01.26.22
CFD - CrossFitStrengthMetcon (No Measure)4x
A1) 6E Barbell back rack reverse lunge
*Complete all 6 on one leg then switch
A2) 10-15 DB Good Mornings (weight [...]
Tuesday – 01.25.22
CFD - CrossFitStrengthPush Press + Push Jerk (3+3-3+3-3+3-3+3-3+3)5 Total sets
Every 2:00
Increasing weightMetconMetcon (4 Rounds for reps)AMRAP in 3:00 [...]
Monday – 01.24.22
CFD - CrossFitWarm-upWarm-up (No Measure)Line drills/plyos
-
2x
20 Banded pull aparts
20 High pulls
-
EMOM for 8:00
1) 3E Turkish get up
2) 6 Scap pull [...]
Friday – 01.21.22
CFD - CrossFitCardio StrengthMetcon (No Measure)Every 2 minutes x 7 Rounds
10/8 Cal Bike
2 Power Snatches
- Rest 2 minutes -
Every 2 Minutes x 7 [...]