by abegayleisip | Mar 16, 2022 | Uncategorized
17Skill15 min to develop Rope Climbing Skills. While athletes learn rope climbs, RX athletes will complete an EMOM x10 of 1 elevated "zombie climb". Rx athletes OVER 5′ 6” should look to complete one rope climb in one pull on the metcon. Athletes...
by abegayleisip | Mar 15, 2022 | Uncategorized
16Strength20 minutes to completeSplit Stance DB Romanian Deadlift (Weight)*Build to a moderate weight; stay the same or build across sets Focus: Holding dumbbells in each hand, assume a slightly staggered stance. Bend at the waist. Working leg should have a slight...
by abegayleisip | Mar 14, 2022 | Uncategorized
15Strength15 minutes to completeDB Windmill (3×8 each arm)emphasizes improving strength and stability in the obliques (sides of the torso), glutes, and shoulders.Superset With3 sets of 20 Mason Twists Metcon (3 Rounds for reps)3 sets 30 Hang Squat Cleans (75/55)...
by abegayleisip | Mar 13, 2022 | Uncategorized
14Gymnastics15 minutes to completeStrict Pull-Ups (5x 10)Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired...
by abegayleisip | Mar 11, 2022 | Uncategorized
3.12Metcon (Time)3 RFT: PARTNER WOD 25 Burpee box jump overs 50 Wallballs 20/14# 25 Cal row 50 Dual KB front rack lunges 50/35# 25 Pushups 400m run TC 33 minutes
by abegayleisip | Mar 10, 2022 | Uncategorized
3.11CrossFit Games Open 22.3 RX (Ages 16-54) (Time)For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) Time cap: 12 minutes F: 65...
