After coaching for over 10 years and specifically the last 6 years in CrossFit, there is a definite trend in people's motivation, life cycle and improvement rates. 0-3 months - This is the "I'm sore everyday" phase - people new...
In EACH part (A, B & C), athletes choice of one exercise. PART A 1 Rep Max Deadlift 1 Rep Max Push Press 1 Rep Max Back Squat PART B Max Strict Pull ups in 90 seconds Max Ring...
Complete the following workout sequence, total power cleans will be scored: AMRAP 3: 24 Box Overs (24/20) 30 Ball Slams (12/9) Max Power Cleans (52.5/35) rest 3 minutes AMRAP 3: 21 Box Overs (24/20) 25 Ball Slams (12/9) Max Power...
PART A Back Squat 10 minutes to establish a heavy single Then, every 2 minutes complete 2 x 2 @ 90% 2 x 4 @ 84% 1 x 10 @ 75% PART B For time 9-15-21 Reps of Chest...
As many reps as possible in 20 minutes 50 Wall balls (9/6) 50 Double Unders 40 Box Jumps (24/20") 40 Toes to bar 30 Chest to Bar pull ups 20 Clean (65/45) 20 Shoulder to Overhead (65/45) 10 Snatches (65/45)...
PART A Dumbbell Walking Lunge 5 x 15m Complete sets every 2 minutes PART B For time 30/21 Cal Row 30m Dumbbell Walking Lunge (22.5/15) 400m Run 30m Dumbbell Walking Lunge (22.5/15) 30/21 Cal Row
PART A 3 Position Power Clean 15 minutes to build to a heavy set PART B 3 Rounds for time 15 Hang Power Cleans (52.5/35) 15 Lateral Bar Hop Burpee 16 min time cap