The CC CrossFit Blog

Warm up 1 Round of: Run 200m 15 Sit-ups Run 200m 15 Push-ups Run 200m 15 Air Squats Mobility Worlds Greatest Stretch x 30s each pose. Metcon Teams of 3 in 25:00 complete: 120 DB Step-ups (24, 20) (Two, 45s, 25s Kettlebells or Dumbells) 120 Abmat Situps Remaining time...

Warm up 30 Jumping Jacks then, 3 Rounds of w. a light barbell: 10 Bent-over Rows 10 Push Press 5 Power Snatch 5 Yoga Push-ups *Start with an empty bar and add weight each set. Prep 2 Sets of: 15 Banded Pushdowns 15 Banded Pull-aparts (1 set behind neck/1 set in front)...

Warm Up Dynamic Circle Warm-up + Tabata Double Unders Mobility – Lax Ball on Calves x 30s each – Banded Ankle Mobility x 15 each – Pistol Set-up Skill Pistol Practice Scaling Options: – Post or band assisted – Box Pistol – Single Leg Movement ie. lunge Metcon For...

Warm Up 5:00 Dynamic Warm-up 5:00 Barbell Warm-up 2 Sets of: 5 Muscle Cleans 5 Front Squats 3 Squat Cleans 3 Hang Squat Cleans *Add weight + repeat Prep Heavy-ish Russian Swings: 3 x 10. Rest 60s. – Squeeze glutes hard the the top of the movement but do not...

Warm Up 5:00 Dynamic Then, 2 Sets of: 3 Muscle Clean 3 Front Squat 3 Power Cleans 3 Push Press or Push Jerk *10 X-Band Walks Laterally Each *10 X-Band Walks Forward/Backward Mobility Couch Stretch x 1:00 ea Ankle Mobility x :30ea Strength EMOM 10: ODD Minutes: 5 Sumo...

Warm Up 60s Bike or 250m Row or 200 Meter Run + Coaches Choice of fun warm-up. Mobility Tissue Work x 10 passes each: – Have people pick 3 spots they are most sore and devote about 1:00 to each. Skill Spend 10:00 Practicing: – Candlesticks – Pistols. *Pistols are in...

Warm up 2-3 Sets of: 5 Bent-Over Rows 5 Yoga Push-ups 5 Push Press 10 Band Pushdowns 10 Band Pull-aparts Rest as needed. Go through at a slow pace. Mobility Wall Slides x 20 reps + Banded Lat Stretch x 1:00 ea. side Strength Close Grip Chin-ups: 5 x 5. Rest 90s-2:00...

Warm Up With a partner Complete: 30 Partner Wallballs 15 Chest Passes w. medball 10 Burpees (5 each) 30 Partner Wallballs 15 Chest Passes 10 Burpees (5 each) Prep Snatch Drills w. a empty BB – OHS x 5 – Hang Muscle Snatch x 3 – OHS x 5 – Hang Power Snatch x 3 – Hang...

Warm Up 5:00 Dynamic + Power Clean Drills: Front Squat x5 Dip-Shrug x5 Muscle Clean (from hip) x5 Hang Power Clean x5 Power Clean x5 Squat Clean x5 Then, 10 Back Squat w. bar 10 Goodmornings Prep X-Band Walks x 10 steps each direction Strength Back Squat Wave:...