The CC CrossFit Blog

A) Warm-up 5:00 Dynamic Then w. PVC, 10 Pass Throughs 10 OHS 10 Around the World 10 OHS Then w. a barbell, 10 Back Squat 10 Goodmornings 10 OHS B) Mobility Goblet Squat (light) 2 x 8 @3311. Rest 60s. – 3 seconds down, 3 seconds at the bottom, 1 coming up, 1 at the top...

A) Warm-up “Burgener Warm-up w. a pvc” 1. Down and up 2. Elbows high and outside 3. Muscle snatch 4. Snatch land 5. Snatch drop 6. Squat Snatch *Go through 5 reps of each step and explain the significance of each. B) Mobility Foam Roll x 10 Passes Lats Then, Start...

A) Warm-up Teams of 2: Row for distance in 8:00 *split however needed. Resting athlete completes: 8 Sit-ups 8 Walking Lunges 8 Light Russian Swings *Rowing should be done at 50-60% effort B) Mobility Foam Roll x 8-10 slow passes each – Lats – Thoracic Spine –...

A) Warm-up 10-8-6-4 Wallballs S20H (Add weight each set) Box Jump Overs *This is done at slow pace to prepare for metcon and get equipment ready to go B) Ring Dips Review + Skill – Review Scaling Options 1) Band Assisted 2) Bar Dips 3) Push-ups 4) Box Push-ups C)...

A) Warm-up Run 400 meters. 200 meters forward, 200 meters backward. Then complete a dynamic circle warm-up B) Mobility Tissue Work – Lax Ball on calves + ankle mobility with a band. C) Skill Gymnastics EMOM *Pick two gymnastics skills. Spend 5:00 prepare then another...

A) Warm-up 5:00 Dynamic, Right into Power Clean Progressions + Hips/Glute Work: 2 Sets of: 3 Muscle Clean 3 Power Clean 15s Pigeon Pose Right 15s Pigeon Pose Left 10 X-Band Walks right/left B) Strength Wide Stance High Box Squat: 3RM. Rest 2-3:00 – Beginner: 5 x 5,...

A) Warm-up X-Band Walks x 2:00 Then w. a PVC – 10 Pass Thru – 10 Around the World – 10 OHS Then Grab a Barbell: – 5 Snatch Grip Deadlifts – 5 Muscle Snatch from below knee – 5 OHS (or Front Squat) – 3 Power Snatch + 2 OHS – 2 Squat Snatch B) Mobility/Prep – Spend 5:00...

A) Warm-up 5:00 General Movement (Burpees, Supermans, Scorpions, Jumping Jacks, Squat Jumps, etc) Then w. a PVC: 10 Pass Thrus 10 Around the World (total) 5 Muscle Snatch 5 OHS B) Prep, 5:00 Wall Slides: Accumulate 25 Reps at a slow tempo. Arms at 90 degrees C) Skill...

A) Warm-up 5:00 Dynamic Circle then w. a barbell/medball: 5 Shoulder Press 5 BB Barbell Rows 10 Wallballs 25 Banded Pushdowns *Add weight + Repeat B) Mobility Lax Ball x 30s each in: – Pecs – Scapular – Tricep C) Strength 1) Shoulder Press: 1RM. Rest 2:00 – Take 8-10...