The CC CrossFit Blog

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. Hang power snatch *Go through 5 reps of each step and explain the significance of each. B) Prep, 5:00 Grab a barbell and complete: 5 Hang...

A) Warm-up Grab an empty barbell and complete: 5 Front Squats 5 Hang Squat Cleans 5 Back Squats *20s pigeon pose on right and left *add weight to bar 3 Squat Cleans 1 Hang Squat Clean B) Activation, 5:00 *10 X-Band Walks to left and right *10 X-Band Walks forward +...

A) Warm-up Two options: Sled Set-up + complete 2 pushes with light weight or Dynamic Circle Warm-up that includes 10 Bodyweight Movements of Choices Choice x 10 reps each” Banded Goodmornings: 2 x 15-20. Squeeze glutes at top for 1 ct. Use a heavy-ish band for these...

A) Warm-up With a partner: 20 Partner Wallballs 10 Burpees each over the medball 20 Walking Lunges w. medball over head 10 Burpees over the medball 20 Partner Wallballs *Work is split but partner wallballs are done together. B) Prep Take 5:00 and go over scaling for...

A) Warm-up Box Programming Dynamic Warm-up B) Mobility, 5:00 Foam Rolling x 10 passes each – Lats, IT Bands, Quads, Thoracic Spine C) Conditioning 5 Rounds, not for time: 100 Meter Sled Push Sprint, Empty Sled or or 10 Goblet Squats/100 Meter Run, AFAP. Rest 2:00...

A) Warm-up Grab a PVC and complete: 10 Pass Thru 10 Around the World Grab an a barbell and complete: 3 Hang Muscle Snatch 3 Hang Power Snatch 3 Hang Power Snatch Below the Knee *Rest + add light weight Complete 3 Hang Power Snatch below Knee *Add light weight Complete...

A) Warm-up Worlds Greatest Stretch x 20s each pose, Then complete: 15 Hollow Rocks 20 Walking Lunges 25 Double Unders or Double Under Attempts 30 Shoulder Taps 25 Double Unders or Attempts 20 Walking Lunges 15 Hollow Rocks B) Conditioning Every 7:00 x 3 Sets: Row 750...

A) Warm-up 10 X-Band Walks Each Directions then grab an empty BB: 4 Deadlifts 4 Muscle Cleans 4 Front Squats 20s Pigeon Pose each side *Add weight 4 Deadlifts 4 Power Cleans 4 Box Jumps *Add weight 3 Deadlifts 3 Squat Cleans 3 Box Jumps (higher than last set) B)...

A) Warm-up Row 21 Calories then, X-Band Walks x 10 steps laterally each 10 Lateral Squats (Cossack Squat) (total) X-Band Walks, Forward/Backward x 10 steps 10 Lateral Squats 5 Single Leg Glute Bridge Right Leg (1 ct at top) 5 Single Leg Glute Bridge Left Leg (1 ct at...