Saturday 3.12.22

PrepEquipment required: Foam roller, medium band, plyo box1) Foam Roll Adductors + Quads x 60s each2) Adductor Rockback Stretch x 60s each side3) Biphasic Hip Flexor Stretch 60s each side4) 3 Rounds: 10 ft Crab Walk Reverse 10 total Box Step-ups 15 Band Pull-aparts 150 M Row A.For Time With A Partner50-40-30-20-10:Russian Swings (70/53)Abmat Sit-upsBox […]

Friday 3.11.22

CrossFit Open 22.3

Thursday 3.10.22

Prep Equipment required: Foam roller, light KB, medium/light band 1) Foam roll Thoracic & Lats x 60s each 2) AMRAP 8 at a slow pace: – 4 Yoga Push-up – 8 each KB Push Press – 8 each Split Stance KB Rows – 15 Banded Pull-aparts – 15 each Single Arm Banded Pushdowns A. Gymnastics […]

Wednesday 3.9.22

Prep Alternate warm-up 3 each Spiderman Lunge then 3 rounds: – 10 total Bodyweight Lunges – 5 Burpees – 1:00 Jump Rope Practice A. Conditioning 0:00 – 9:00 Bike, Row, Light Jog, Single Unders – you can split 9:00 between multiple pieces in 3:00 increments. 9:00 – 18:00 Odd Object Carry x 30 Meter sets. […]

Tuesday 3.8.22

Prep Equipment required: Foam roller, medium/light band, barbell 1) Foam Roll Glutes & Hamstrings x 60s each 2) 10 Sciatic Nerve Floss each 3) AMRAP 6: – 1 each Side/Side Deep Lunge + Twist – 5 each Banded Bird Dogs – 5 Band Overhead Goodmornings – 10 ft Elephant Walk 4) Back Squat w. an […]

Monday 3.7.22

Prep: Equipment Required: Light band, light KB 1) 2 rounds: – 5 Upward to Downward Dog w Toe Touch – 5 each Thoracic Rotations 2) ARMAP 5: – 10 Scap Pull-ups – 10 Band Pull-aparts – 10 total Single Arm KB Push Press A. Shoulder Press Build to a heavy double in 6 sets.  OT2M […]

Saturday 3.5.22

Prep Equipment Required: Foam roller, light KB, medium band 1) Foam Roll Glutes & Hamstrings x 60s each 2) 5 each Shin Box + Forward Fold 3) 3 rounds: – 3 each KB Windmills – 5 each 1-arm Row – 7 Banded Overhead Goodmornings – 9 Goblet Squats A. In Teams of 2: 3 Rounds […]

Friday 3.4.22

CrossFit Open 22.2

Thursday 3.3.22

Prep Equipment required: Foam roller, light band, barbell 1) Oscillatory Foam Roll Lats x 60s each 2) 10 each Thoracic Rotations 3) 3-Way Banded Shoulder/Lat Stretch x 30s each position 4) 3 Rounds: – 6 Barbell Rows – 6 Push Press – 10 Scap Pull-ups – 10 Kip Swings 5) Rowing Drills A. Gymnastics Skill […]

Wednesday 3.2.22

Prep Equipment required: Foam roller, medium band 1) Foam Roll Adductors + Quads x 60s each 2) Adductor Rockback Stretch x 60s each side 3) Biphasic Hip Flexor Stretch 60s each side 4) 3 Rounds: – 20ft Bear Crawl – 10 total Box Step-ups – 200 M Run A. 3 Rounds With A Partner 40 […]