The CC CrossFit Blog

WORKOUT 4 ROUNDS FOR TIME 75 Double Unders(150 Singles) 500/450m Row 25 Hand Release Push-ups(Push-ups)(Elevated chest) (Score is Time) FINISHER 3 SETS 25 Empty Barbell Curls 25 Glute Bridge-Ups

SKILL 3 SETS FOR QUALITY* 3 Kip Swings + 3 Kip Swings & Knees Up + 3 Toes to Bar *Goal of this session is to practice progression, cycling, and connecting reps. Reduce reps as needed to complete the 3 movements. WORKOUT "TABATA" 8 ROUNDS, :20 ON / :10 OFF TABATA 1...

WORKOUT FOR TIME 18-12-6 Up-Down + Box Jump Over (24/20) DB Hang Power Snatch (50/35)|(35/20) -Rest 2:00- 6-12-18 Up-Down + Box Jump Over (24/20) DB Hang Power Snatch (50/35)|(35/20)

PARTNER WORKOUT IN TEAMS OF 2… AMRAP x 20 MINUTES* Partner 1 Completes... 100m Run 12 Wall Balls (20/14)|(14/10 6 Burpees While Partner 2… Rests P1 completes a full round while P2 rests then switch. PARTNER FINISHER NOT FOR TIME 100 Alt. Partner Plank "Hi-Fives"*...

WORKOUT EMOM x 21 MINUTES MIN 1 - Max Reps of DB "Bear Complex" (50/35)|(35/20)(20/10)* MIN 2 - 8 C2B Pull-ups(Pull-ups/banded)(Ring Rows) MIN 3 - 20/15 Cal Row *1 Rep of DB Bear Complex is… 1 Hang Power Clean 1 Front Squat 1 Push Press 1 Front Squat 1 Push Press COOL...

SKILL ON A 10:00 RUNNING CLOCK… Build to Heavy Set of KB Complex: 1 SA KB Deadlift 1 SA KB Sumo DL High Pull 1 SA KB Russian Swing 1 SA KB Hang Clean 1 SA KB Hang Snatch *Complete entire complex on L-arm then R-arm. After successful completion on both arms, build in...

SKILL EMOM x 10 MINUTES MIN 1 -- 4 Thrusters (Building)* MIN 2 -- :40 Practice Gymnastic Kipping Pull-up** BENCHMARK WORKOUT "FRAN" FOR TIME 21-15-9 Thruster (95/65)|(65/45)(45/35) Pull-Up(Banded)(Ring Rows) OPTIONAL COOL DOWN FOR RECOVERY 3:00 Slow Pedal on Bike 2:00...

WORKOUT 4 SETS 2:00 Max Cal Bike 1:00 KB Swing (53/35)|(35/26)(26/18) 1:00 KB Goblet Lunges -1:00 Rest b/t Sets- FINISHER "TABATA" 8 ROUNDS, :20 ON / :10 OFF TABATA 1 - Hollow Hold -Rest 1:00- TABATA 2 - Deadbugs *Complete all 8 Rounds of T1 then transition to...

EXTENDED WARM-UP 3-3-3 Tempo Deadlift (30x1)* WORKOUT FOR TIME 8-6-4-2-4-6-8 Deadlift (275/185)|(185/135)(135/105)* *After Every Set Complete... 8 Handstand Push-ups (Strict Optional)(DB Press)(Push-ups) 16 Plate G2OH (45/25)|(25/15) COOLDOWN Foam Roll 2:00 Thoracic...