Friday, August 26

CrossFit & Performance “Bear Complex” Complete 7 sets of the sequence: Power Clean Front Squat Push Press Back Squat Push-Press Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.

Thursday, August 25

CrossFit Complete AM(Quality)RAP in 20 min: 5 Wall Walks 10 Candlesticks 50′ Dumbbell Lunge Prowler Push 200 Meter Run Performance Recovery Day Mobility and Maintenance from KStarr’s Mobility WOD * Choose 1-2 Thoracic Mobility Drills (5-10 minutes) * Choose 1-2 Upper Extremity Mobility Drills (5-10 minutes) * Choose 2-3 Lower … Continue reading

Wednesday, August 24

CrossFit Strength: Back Squat 1-1-1-1-1 Conditioning/Cash-out: 5 rounds, not for time: Run 200m UB Push-ups Performance A) EMOM for 12 Minutes Min 1: UB Russian Kettlebell Swings AHAP x 10 Min 2: Toes to Bar ME w/ 0:30 cap Min 3: Double Unders ME w/ 0:30 cap B) Group Handstand … Continue reading

Tuesday, August 23

CrossFit Complete: 20 Power Cleans, 115/65lbs 40 Toes-to-bars 60 Wall Balls, 14/10lbs 80 Box Jumps, 24/20 in 60 Wall Balls, 14/10lbs 40 Toes-to-bars 20 Power Cleans, 115/65lbs Performance A) Every 2 Minutes for 12 Minutes: Full Snatch x 1 @ 90% of 1RM -Reset b/t reps- -Rest 5:00- B) Overhead … Continue reading

Monday, August 22

CrossFit Strength: Spend 20 min. Building to a Heavy set of: 1RM Deadlift Conditioning: Complete as many rounds as possible in 6 mins of: 6 Kettlebell Swings, 70/53 6 Pull-ups 6 Burpees Performance A) 20 Minute AMRAP @ 80% Tempo 400 Meter Run Handstand Pushups x 4 Pistols x 2/2 … Continue reading