The CC CrossFit Blog

A) Warm-up, 10:00 Box Programming Dynamic Warm-up B) Mobility/Prep Tissue Work: Lax Ball or Softball in Glute x 60s each Then set-up Sled Pushes with weights C) Conditioning 1) 5 Rounds of: 40 Yard Heavy Sled Push. Rest 60-90s. or Sledpull Powerwalk Alternate Option:...

A) Warm-up 5:00 Dynamic then, X-Band Walks x 2 sets: 10 steps in each direction Spend no more than 5:00 on this + 20 Walking Lunges 10 Sumo Deadlifts (empty BB) 10 Russian Swings B) Prep Core Activation: Reverse Crunch + Deadbugs: 2 x 10. *in between sets complete 3...

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 Have athletes choose 4 Bodyweight movements (can be a movement from skill emom) and perform 8-10 reps of each for a 7:00 AMRAP at a slow pace. B) Mobility/Prep Tissue Work, Foam Rolling x 8-10 slow passes: – IT Bands – Thoracic Spine – Quads – Calves C)...

A) Warm-up/Mobilty Foam Roll Lats x 10 Passes each Then w. a barbell and a band: 3 Rounds of: – 7 Rows – 7 Push Press – 20 Banded Pushdowns – 20 Banded Pull-aparts B) Prep 5:00 of Bench Press Review + Rope Climb Review C) Strength Bench Press: 1RM. Rest 2-3:00. – Beg:...

A) Warm-up Run 200 Meters then 30 Double or Single Unders 20 Walking Lunges 15 Sit-ups 10 Push-up 15 Hollow Rocks 20 Walking Lunges 30 Double or Single Unders 200 Meter Run B) Mobility/Prep Work Review Finisher Work: – KB (or DB hammer curls) (elbows stay tight to...

A) Warm-up 5:00 Dynamic Then, 3 Muscle Cleans 3 Push Press Then worlds Greatest Stretch x 20s each pose 3 Power Cleans 3 Squat Cleans 3 Front Squats 3 Push Press 3 Squat Clean Thrusters B) Mobility/Prep Work 3 Sets of: 5 Cook Squats w. OH Reach 5 Reverse Lunges C)...

A) Warm-up Limber 11 *Choose your favorite aspects of this warm-up and run through this for 15:00. This will include mobility Included in Warm-up B) Strength Wide Stance Box Squat: 8 x 3 @60%, every 60s. – Same as two weeks ago. C) Conditioning “Oceanside” 4 RFT: 15...

A) Warm-up With a partner complete: 200m Relay *Athlete runs 100m out and 100m back and tags their partner x 3 Rounds. *These are fast jogs not sprints! B) Mobility Worlds Greatest Stretch x 20-30s each position C) Skill Gymnastics Skill/GPP EMOM EMOM 10: ODD Minutes:...