Metcon (No Measure) 20 EMOM Partner A-15 Air Squats Partner B-5 HSPU Partners move at the same time but switch movements every minute
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Warm-up (No Measure) I, Y, T, W DB Press 2×6 Pushups Pike Pushups Handstand Hold Strict HSPU Kipping Air Squats Jumping Squats Metcon (Time) 5 RFT 10 HSPU 20 GHD/Ab Mat Sit ups 30 Jumping Squats
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Warm-up Air squat Push up Barbell upright row to front rack Wall ball Handstand Muscle Clean (do A LOT of them) Strict HSPU test Kipping HSPU demo and trial Power Clean Discuss rotation and efficient transitions of movements Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power...
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Warm-up Pick drill catch to ext. Then x3 2m rounds Foam roll legs and lats Rope hang Air squat Push up Rope knee tuck Back squat Pike push up Rope climb Handstand profession Build back squat 3.2.1.Go! Brehm (Time) For Time: 10 Rope Climbs, 15″ 20 Back Squats, 225# 30 Handstand Push-ups 40 Calorie Row...
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Warm-up Banded 90/90 rotations DB Press 2×6 Build Push press prep: Dip, drive Dip, drive, press Rhythm: 1-and-2 HSPU Prep: Push-up Hand stand Strict HSPU practice (acquire 10 or more at a challenging height) Push press comparison w/Kip Toes to bar prep: Lat press Knee tucks (shallow then deep) Leg lifts Talk quads past parallel...
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Warm-up Banded ankle mobility Banded hip mobility Back bend/asst back bend T/y/I x8 each 2 rounds Push ups Pike push-ups HSPU Clean deadlift Muscle clean Power clean high Power clean mid Power clean low Clean Metcon (Weight) With a Running Clock Min 0-10 x10 push-ups Power clean 3-2-1 Min 10-20 x10 HSPU/Pike Push-ups Cleans 3-2-1...
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Warm-up Supine single arm T Half kneeling t-slime rotation Back bend (partner if needed) Elevated split squat Air squat Off balance air squat Pistol progression push up Hang and twist Pike push ups Dynamic kip HSPU Beat swing to pull up Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15...
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Warm-up Causal 500m row. (Open legs and focus on follow through and sequence.) Prone swimmers T-spine extension (wall) Push-ups Deficit push-ups Pike push-ups Build in skill Metcon brief Get comfy. 3.2.1.Go! Metcon (Time) 55/40 cal row 35 handstand push-ups/push-ups 15/12 Cal Row Rest 3m 3 Rounds *Lots of different speeds in this workout. **Make your...
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Warm-up Jump rope singles KBS Deadlift Push-ups Double unders RBKS Pike push-ups KBS HSPU range test 3.2.1.GO! Metcon (No Measure) Every 3m for 30m 30 double unders 10 KBS 5 HSPU *This will be a push. **If possible keep HSPU strict. ***Maintain 60s or more rest for the first half of the workout. Fall off...
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Warm-up Down and backs 2minutes Partner backbend Superman to hollow Underhand/overhand hang. Metcon Prep: Push-up Hollow arch (hanging) Pike push-up Beat swings Kick to wall Pull-up HSPU test “Lazy” deadlift Single unders Deadlift Double unders 3.2.1.Go! Bradshaw (Time) 10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-unders In...
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Workout of the Day


  • CrossFit WOD 8/14/20




    Kneeling T Spine Drills


    Goblet Squats

    Knee Hops

    Movement Demo
    Filthy Fifty (Time)
    For Time:
    50 Box jumps, 24″
    50 Jumping pull-ups
    50 Kettlebell swings, 1 pood
    50 steps Walking Lunge
    50 Knees to elbows
    50 Push press, 45#
    50 Back extensions
    50 Wall ball shots, 20#
    50 Burpees
    50 Double unders
    Replace Back Extensions with Good Mornings

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