Mobility Group mobility session Warm-up :30 on AB 10 deadlifts 10 bent over rows 10 strict press :30 on AB 8 hang cleans 8 push press :30 on AB 6 hang cleans and jerks Strength Hang power clean [...]
Week one of the Open has already come and gone. If this is your first open, you were introduced in a very ‘trial by fire’ kind of way. Really hard workout to start with, but it was [...]
Week one of the Open has already come and gone. If this is your first open, you were introduced in a very ‘trial by fire’ kind of way. Really hard workout to start with, but it was [...]
Warm-up 3 rounds :45 on any machine 10 front squats 10 ring rows Mobility Front squat mobility CF Strength Front squat – 5 reps E2:30 Sets 1 and 2 @65% Sets 3 and 4 @70% Sets 5 and 6 @75% [...]
The first CrossFit Open WOD of the year and it is a burner. This one is all about pacing and finding the right speed to start and finish with is going to determine your success. Make sure you try [...]
Warm-up 3 person rowling – 10 minutes max Coaches choose the penalties. Mobility Group mobility session CF and Burn Strength The Port core complex 2.0 :12 hollow hold :12 v-ups :12 hollow [...]
Warm-up Spend 2 minutes in Z1 Then, PVC mobility as a class The Port snatch warm-up Strength Squat snatch – 1 rep EMOM for 10 min total; build or stay across. Everyone is squat snatching. [...]
Warm-up 2 rounds 1:00 on any machine 12 strict press/push press 10 bent over rows 8 deadlifts 6 strict pull-ups or ring rows *ring rows include a pause at the top Strength A1. Push press – [...]
