The CC CrossFit Blog

A) Warm-up, 15:00 W. an empty barbell, 3 sets 8 deadlifts 8 Front Squats 8 Goodmornings 8 (total) reverse lunges in place 8 Hang Muscle Cleans *rest as needed B) Mobility, 5:00 Hip Opener (Pigeon Pose) on Box + Squat test/retest 1:00 ea. side *Test air squat after...

Warm-up, 10:00 Abmat Pizza Game (2 burpee penalty for drops) + 20 Air Squats 20 Sit-ups 20 Walking Lunges 20 Supermans B) Conditioning, 30:00 Every 5:00 x 5 Sets: Row 500 Meters 10 T2B 2 Wall Climbs L2: (Knee Lifts) (Half Wall Climbs) L1: (Knee Lifts) (20 Shoulder...

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.. Activation...

Warm-up Row 500m Then, 10 Hollow Rocks 10 Squat Thrusts 10 Ball Slams 10 Lunges in place each leg 10 Supermans 10 Scorpions Mobility World Greatest Stretch x 30s each pose Conditioning EMOM 20: ODD Minutes: 10/8 Calorie Row EVEN Minutes: 10 Burpees Rx+:(12/10 Calorie...

Warm-up Grab an empty BB + Complete: 20 Walking Lunges 10 Scorpions 20s Pigeon Pose each side 10 RDLs 8 Front Squats 6 Sumo Deadlifts 20 Walking Lunges Prep 2 Sets of: 15 Russian Swings (squeeze glutes at top) X-Band Walk x 5 steps backward/5 forward 5 ea Glute Hip...

Warm-up 2 Sets. Add weight for set 2 10 RDLs 8 Front Squats 6 Bar Facing Burpees 4 Power Cleans Mobility Glute Activation + Squat Mobility 2 Rounds of: 1a) Single Leg Hip Thrust x 5 ea. (1 ct at top). Rest 10s. 1b) Cook Squats x 5 reps. Rest 10s. 1c) X-Band Walk x 20s...

Warm-up 3 Rounds of 20 work/10 rest: 1a) Single Unders 1b) Light DB Push Press 1c) DB Hammer Curls (same DBs) 1c) Double Under (or attempts) Prep 2 Sets of: 10 Push-ups 15 Banded Pull-aparts 20 Pushdowns Strength Speed Close Grip Bench Press: 5 x 5 @55%, every 60s....

Warm-up Grab a KB and complete and a Jump Rope: 10 Russian Swings 10 Hollow Rocks 10 SDHP 30 Double Unders or 30 Single Unders 10 American Swings 10 Hollow Rocks 10 SDHP 30 Double or Single Unders Conditioning 5 Rounds of 40s Work/20s Rest: 1a) KBS (53, 35) 1b) SDHP...

Warm up Limber 11. This warm-up is a complete warm-up that encompasses mobility drills. Feel free to include your favorite aspects of this. Mobility Limber 11 Continued Strength EMOM 10: 2 Sumo Deadlifts for Speed @80% – Reset on each rep – No Box Jumps this week –...