Warm-up Spend 2 minutes in Z1 Then, coach led gymnastics warm-up Strict pull-ups, kip swings, hollow holds, etc. Skill Kipping and the bar muscle-up WOD “Northern’ Facing” 50 [...]

Warm-up Dynamic warm-up CrossFitters grab a PVC PVC shoulder mobility The Port snatch warm-up Burners grab equipment for WOD CF Strength Weightlifting combo – 1 power snatch + 1 OHS More of [...]

Warm-up Dynamic warm-up CrossFitters grab a PVC PVC shoulder mobility The Port snatch warm-up Burners grab equipment for WOD Burn WOD 30 min EMOM 1. 12/10 cals rower 2. :30 HS hold 3. 12/10 cals [...]

Warm-up 2 or 3 rounds 10/8 cals on the rower 10 banded pull-throughs 10 sit-ups Mobility Posterior chain prep for strength Strength Deadlift – 5×4; adding weight to 1/12 On January [...]

Warm-up Spend 2 minutes in Z1 Then, 2 or 3 rounds 10 strict press 10 ring rows 1:00 plank hold Mobility Monster band shoulder mobility Strength A1. Strict press – 5×4; heavier than [...]

Warm-up Spend 4 minutes on any machine At the top of every minute push the pace to a sprint for :10 Mobility Quick group mobility WOD Every 3:00 for 30:00 15/12 cals AB Intended stimulus – [...]

Warm-up Spend 2 minutes in Z1 Then, 2 round w/an empty barbell 10 deadlifts 10 hang power cleans 10 front squats 10 strict press 10 over the bar burpees Mobility Quads, ankles and front rack Burn [...]

Warm-up Spend 2 minutes in Z1 Then, 2 round w/an empty barbell 10 deadlifts 10 hang power cleans 10 front squats 10 strict press 10 over the bar burpees Mobility Quads, ankles and front rack CF [...]

Warm-up 500/400m row Then, 2 rounds 15 banded pull-throughs :30 plank hold 5 inchworms Mobility Posterior chain prep Strength Deadlift – 5×5; build up to a challenging weight and try [...]

Warm-up Spend 2 minutes in Z1 Then, 5 min AMRAP 10 barbell strict press 5 inchworms 10 ring rows 5 Samson stretches each side 10 hang power cleans Mobility Group mobility session CF Strength A1. [...]