by Steve La | Jan 6, 2023 | Uncategorized
WOD Warm-up20/15 Calorie Bike10 Russian Baby Makers10 Alternating Deep Squat Thoracis Rotations6e/side KB Press into Windmill ConditioningIn Teams of Two, one partner working at a time, for Time:100/80 Calorie Bike80 Box Jump (24/20)70 Alternating DB Snatch (50/35)60...
by Steve La | Jan 5, 2023 | WOD
WOD Warm-upLXB Smash: Shoulder/Pecs/Traps Dynamic Warm-up + Barbell Warm-up Clean Progression StrengthClean Complex – 5 Sets:2 Hang Power Clean2 Hang Squat Clean Increase weights on each set, making final 1-2 sets in 7/10 RPE. ConditioningCrossFit Games Open...
by Steve La | Jan 4, 2023 | WOD
WOD Warm-upMobility – 5 Minutes Foam Roller Leg/Hips/T-Spine Dynamic Warm-up 2 Sets12e/side Side Plank Thread the Needle12 Plate Full Raise (2.5-10#)6e/arm Single Arm Ring Rows Strength3 Sets5 Weighted Strict Pull-up5 Weighted Strict Bar Dips5 HSPU Negatives...
by Steve La | Jan 3, 2023 | WOD
WOD Warm-up2 Sets12/10 Calorie Bike8 KB Pendlay Rows8 Double KB Deadlift (moderate weight)40′ Double KB OH Carry + 40′ Dbl KB Front Rack Carry Strength3 Sets10 Reps of 1-1/4 Front Squats Rest 2 Minutes between sets. Start conservative at roughly 40% of...
by Steve La | Jan 2, 2023 | WOD
WOD Warm-upDynamic Stretch/Warm-up 2 Sets20s/20s/20s Row (light/moderate/hard)10 Forearm Plank to Dolphin Pose10 Alternating Tripod OH Reach20 Supinated Banded Pull-aparts20 Anterior Tibialis Raise Strength3 Minutes x 4 Rounds (12 Minutes)8 Close Grip Bench Press...
