NEWS, BLOG & WORKOUTS

CrossFit workout of the day, nutrition tips and more

Friday, March 29th 2024

WARM UP – barbell 3min easy bike 5/5 single leg DL 5 barbell good morning 5 deadlifts MOVEMENT/MOBILITY 10 scap pull ups 4x :10 L-sit Hold or Knee tuck on PU bar :10 rest then, 5 kip swings 5 knee to elbow 5 Toe to bar or Air 10 push ups 10 prone snow angels […]

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Thursday, March 28th 2024

WARM UP 2:00 Row or Ski 300m Run 50′ toe walk 50′ heel walk 25′ pigeon toe walk 25′ duck walk on toes 50′ Karaoke 50′ butt kicks 50′ bunny hops 50′ Walking Lunges MOVEMENT/MOBILITY – workout KBs 10 DB Deadlifts 5/5 DB Snatchs 3/3 KB split squats :30 bottom of squat hold with DB […]

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Wednesday, March 27th 2024

WARM UP 200m Run 200m DB Carry – 1 DB must be OH at all times MOVEMENT/MOBILITY – 2 moderate DBs + foam roll 10 DB deadlifts 10 DB push press 10 single DB – cossack squats + 5min foam roll + 15 glute bridge 10/10 single leg glute bridge CLEAN PRIMER 5 Slow Clean […]

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Tuesday, March 26th 2024

WARM UP WARM UP 2-3x 12/9 Cal Row 10 walking lunges 3/3/3 narrow/middle/wide stance push ups MOVEMENT/MOBILITY – barbell + 25# or #15 plate 10x feet together heel elevated slow squats 5/5x knee over toe split squat :30 dragon stretch :30 lizard stretch + rotation :15 chin up grip dead hang :15 WIDE grip dead […]

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Monday, March 25th 2024

WARM UP Athletes choice, pick 1 12 Shuttle runs (bike to rig) or 25/20 cal machine of choice MOVEMENT/MOBILITY – barbell :30 back rack trunk rotations – slow :30 standing OH barbell hold – (rib cage down) 10 Barbell high pulls 10 Barbell strict press 5/5 single leg barbell good mornings 5 Muscle Cleans :30 […]

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