The CC CrossFit Blog

A) Warm-up Box Programming Dynamic Warm-up B) Mobility + Activation Circuit, 5:00 1a) High to Low Plank x 10 passes 1b) Shoulder Taps x 20 (alternating) 1c) Banded Lat Stretch x 20s each x 2 rounds C) Gymnastics Skill + Gymnastics Static Hold *Spend 10:00 teaching...

A) Warm-up 5:00 Dynamic + 2 Rounds of: 5 Heavy Russian Swings (squeeze glutes) 10 Wide Stance Heavy Goblet Squats 15s Elbow Plank (squeeze abs) B) Mobility 60s Pigeon Pose on Box Each Side *This can be done on a 20, 24, 30″box. C) Strength 1) Front Squat Clusters: 6 x...

A) Warm-up 2 Rounds With a empty Barbell: 5 Deadlifts 5 Muscle Cleans 5 Front Squats 5 Burpees 10 Alternating Rev Lunges 10 Wallballs 20 Double Unders B) Activation Glute Activation + Squat Mobility 2 Rounds of: 1a) Single Leg Hip Thrust x 5 ea. (1 ct at top). Rest...

A) Warm-up PVC Game + DB Hang Power Snatch Review + Practice Then, 10 DB HPS ea 20 Mtn Climbers 10 Air Squats + Box Jump Review – Talk about the different between stepping down vs rebounding from a pacing/safety perspective B) Mobility General Mobilty w. Foam Roller x...

A) Warm-up Abmat Pizza Game Then, 3 Presses from Split 3 Push Press 3 Split Jerks 3 Bent-over Rows 10 Hollow Rocks *Add weight x 2 rounds With above mix in 10 Scap Push-ups 20 Banded Pull-aparts B) Strength EMOM 12: ODD Minutes: 2 Split Jerks @75% EVEN Minutes: 15-20s...

A) Warm-up Run 400 Meters or Row 500m then or Assault Bike x 60s, 8 Burpees 20 Ft. Bear Crawl 8 Push-ups 10 Scorpions 10 Air Squats Run 200m or Row 200 or Assault Bike x 30s. B) Conditioning EMOM 40: Minute 1: 200 m run Minute 2: 45s Row Minute 3: 12 Burpees Minute 4:...

) Warm-up Dynamic Warm-up x 5:00 + With a empty BB: 10 Sumo Deadlifts 10 BB Thrusters 20 Double Unders 10 BB Rows 20 Double Unders 10 Front Rack Reverse Lunges 20 Double Unders B) Mobility Banded Hip Mobility x 60s each – Attach band to rig and place in hip crease....

A) Warm-up 5:00 Dynamic then, 2 Sets. Add weight for set 2 10 RDLs 8 Front Squats 6 Bar Facing Burpees 4 Power Cleans B) Activation Glute Activation 2 Rounds of: – X-Band Walks x 10 each direction – Miniband walks x 10 steps each direction – Single Leg Glute Bridge x...

A) Warm-up Limber 11 Limber 11 Covers mobility. B) Skill Power Snatch Skill Work: Spend 15:00 Work performing sets of 3 working up to a moderate weight. Technique takes precendence here as always. Athletes should reset between reps. This is skill work even for...