The CC CrossFit Blog

A) Warm-up 5:00 of Dynamic Warm-up then, Grab an empty Barbell and Complete: 5 Deadlifts 5 Muscle Cleans 5 Front Squats 5 Hang Squat Cleans *Add weight 5 Squat Cleans 5 RDLs *Bring bar over to rack and set-up for Box Squat B) Mobility Banded Ankle Mobility x 2 sets...

A) Warm-up Tic Toe Warm-up Then, 10 Box Jumps 10 Push Press empty Bar 10 Deadlifts 10 Back Squats 5 Squat Cleans or Front Squats 5 Jerks or Push Press B) Activation Glute Activation 1-2 sets of: – X-Band Walks x 10 each direction – Single Leg Glute Bridges x 5 ea....

A) Warm-up 1 Round of: 25 Air Squats 50 Single Unders 15 Push-ups 50 Single Unders 20 Renegade Rows 50 Double Unders or Double Under Attempts 20 Walking Lunges B) Skill “Goat EMOM” EMOM 10: ODD Mins: 1 Movement Athlete Choice EVEN Mins: 1 Movement Athlete Choice –...

A) Warm-up Kettlebell Warm up, 30s of work/20s of rest. Coach should call out the exercises/demo 2-3 reps during the rest intervals: -Single-arm KB Swing (both sides) -KB Windmill -Goblet Squat -KB Push Press (both) -KB Swing -Figure 8 (both directions) etc.. B)...

A) Warm-up Abmat Pizza Game (2 burpee penalty for drops) + Dynamic Warm-up B) Mobility Tissue Work: Foam Roll x 10 passes each – Thoracic Spine – Lats – Adductors C) Strength Power Clean: 6 x 3. Rest 90s-2:00 – Work up to 75% or to a moderate load resetting between...

A) Warm-up With a PVC: 10 Pass Thru’s 10 Around the World (total) 10 OHS Grab an empty BB: 5 Muscle Snatch from Hang 10 OHS 5 Squat Snatch from below the knee + PVC Game x 5:00 B) Prep 2 Rounds of: 10 Passes each side foam rolling adductors. 10 (total) Goblet Lateral...

A) Warm-up “Burpee Breakdown” 8-6-4-2 Squat Thrust Push up Squat Jump Jumping Jack B) Prep With an empty Barbell: 5 Muscle Snatch 5 Back Squats 5 Power Snatch 5 Goodmornings 10 Single Leg Glute Bridge each leg w. 1 ct hold at top. *Add light weight and repeat one more...

A) Warm-up With a partner, one person working Row 250m x 2 rounds Partner resting performs: Foam Rolling of x 10 passes each: Calves Adductors B) Partner Conditioning 3 RFT w. a partner: Row 1500 meters 10 Curtis P’s (115, 75) 30:00 Cap L3: (95, 65) L2: (75, 55) L1:...

A) Warm-up With a light Kettlebell: 10 Turkish Get-ups (total) Then, 5:00 of Bodyweight movement x 10 reps each – Air Squats – Lunges – Push-ups – Sit-ups – Supermans – Hollow Rocks – Scorpions B) Mobility 3 Way Banded Shoulder + Lat stretch x 20s each + Jerk Review...