Main – CrossFitCoach Led Warmup (No Measure)Metcon (3 Rounds for reps)Three sets of: Weighted Strict Pull-Ups x 3 reps Rest 30 seconds Weighted Strict Supinated-Grip Pull-Ups x Max Reps with same weight Rest 30 seconds Strict Pull-Ups x Max Reps Rest 30 seconds...
Main – CrossFitCoach Led Warmup (No Measure)Back SquatMetcon (5 Rounds for weight)Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @...
Main – CrossFitCoach Led Warmup (No Measure)20:00 gymnastic work (skill work)Pick any gymnastics movements and spend 20:00 working on it.CrossFit Games Open 14.4 (AMRAP – Reps)14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30...
Main – CrossFit1: Coach Led Warmup (No Measure)2: Metcon (Time)In teams of two, complete the following as quickly as possible, partitioning the reps as you see fit: Row 2000 Meters 50 Power Cleans (155/105 lbs) 75 Pull-Ups 100 Burpee Box Jump-Overs 75 Pull-Ups...
Main – CrossFit1: Coach Led Warmup (No Measure)2: Overhead Squat2: Metcon (8 Rounds for weight)E2MOM for 16 Min: Four overhead squats3: Metcon (4 Rounds for reps)Tabata: Jumping squats Rest 1 min Sit-ups Rest 1 min Push-ups Rest 1 min Mountain climbersEight...
Main – CrossFit1: Coach Led Warmup (No Measure)2: Double-UndersTake 12 minutes to work on double unders. If you don’t have them, work with a trainer to develop the skill. If you have them, work on sets, i.e. 30 DU EMOM or three sets of 50 consecutive etc....
Main – CrossFit1: Coach Led Warmup (No Measure)2: Metcon (6 Rounds for reps)Every 3 minutes, for 18 minutes (6 sets), rotate through the following stations: Minutes 1-3 & 10-12 – Rope Climb Technique Work – no more than 4 ascents Minutes 4-6 & 13-15 –...
Main – CrossFit1: Coach Led Warmup (No Measure)2: Back Squat2: Back Squat 5x5x3x2x2x1 (8 Rounds for weight)Every two minutes, for 12 minutes (6 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @...
Main – CrossFitCoach Led Warmup (No Measure)CrossFit Games Open 14.2 (AMRAP – Reps)0:00 – 3:00 2 Rounds of: 10 Overhead Squats, 95# / 65# 10 Chest-To-Bar Pull-ups 3:00 – 6:00 2 Rounds of: 12 Overhead Squats, 95# / 65# 12 Chest-To-Bar Pull-ups...
Main – CrossFitCoach Led Warmup (No Measure)Metcon (AMRAP – Rounds)Every minute, on the minute, for as many minutes as possible… Thruster + Push Press *Minute 1 – RX+ 155/105 RX 95/65 *Minute 2 – 165/110 105/70 *Minute 3 – 175/115 115/75 *Minute 4 –...
