Warm-up A. BB Complex 3 x BB First pull to above knees x 5 BB Second pull from above knees to pockets x 5 BB High Hang Power Clean x 5 BB Front Squat x 5 Rest :45 Strength 15 minutes to complete B. Squat Cleans CFA: 7x3 XXXX rst:90 BC: 5x5 XXXX rst:90 12 minutes to complete: C. Clean... [Read more]

A-1 Headstand tripod to push-up position 3 x 5reps (skill transfer to kipping handstand press-ups) A-2 V-Ups 3 x 10-15reps Strength 20minutes to complete superset B B-1 Medium grip Pull-up (weighted) 6 x (wk1: 2 reps, wk2: 3 reps, wk3: 4 reps) 10,0,0,0 rst :60 B-2 Shoulder Retractions on rings (elevate feet if strong enough) 4 x 8-10 3111 Rst :60 10minutes to complete... [Read more]

Strength 15 minutes to complete:  A. HBBS (work up to 3RM with good form) CFA: 6x3 40x0 rst:90 BC: 5x5 40x0 rst:90 15 minutes to complete: B-1 BB RDL 3 x 8-10 30x0 rst:60 B-2 RFE Split Squat (KB goblet position) 3 x 8-10 31x0 rst:60 Capacity  EMOM for 10minutes On the even minute perform: 5 Front Squat @ 65%... [Read more]

Warm-up Squats and drills A-1 Overhead Squats (w/ stick or empty bar) 3 x 10reps A-2 Snatch Balance (w/ stick or empty bar) 3 x 5 reps Strength B. Snatch CFA: 7 x 3reps XXXX rst:90 BC: 5 x 5 3reps XXXX rst:90 C. Snatch Pulls 5 x 3 XXXX rst :90 Capacity: (set the clock to 12minutes) Complete 6... [Read more]

Skill Practice & Anterior Mobility A-1 Candle stick rolls (feet position) 3 x 8-10 Jumping and landing foot positions progression A-2 Burpee level 1 to Burpee level 3 Spend 10minutes opening up the Anterior chain Power and Coordinated movements Capacity #1: 3reps on the :30sec for 9minutes (3 rounds, 18 total jumps) C-1 Vertical Jumps C-2. Jumping Lunges (note: 3reps per... [Read more]

Warm-up Jump and Land Mechanics Burpee level 1 Burpee level 2 Strength: A. Sumo Deadlift (work up to max weight with good form) CFA: 7x3 30x1 rst:90 BC: 5x5 30x1 rst:90 B-1 BB 20' Box Lateral Step-ups (scale low reebok step) 4 x CFA: 6-8 21x1 rst:60 BC: 8-10 21x1 rst:60 B-2 GHR (scale: nordic raises) 4 x 10-12 30x0... [Read more]

Strength A. Squat Clean CFA: 7x3 XXXX rst:90 BC: 5x5 XXXX rst:90 B. Clean pulls 5 x 3 XXXX rst:75 Capacity Emom 3 Cleans & 2 Thrusters W.O.D Midget  "Murph" 400m Run 30 Pull-ups 60 Push-ups 90 Air Squats 400m Run  

Warm Up A-1 Planche Progression 1 (learning to load the shoulders) 3 x 10reps Details at GymnasticsWOD A-2 V-Ups 3 x 10reps Details at GymnasticsWOD Strength B-1 Medium grip Pull-up (weighted) 6 x (wk1: 2 reps, wk2: 3 reps, wk3: 4 reps) 10,0,0,0 Rst :60 B-2 Shoulder Retractions on rings (elevate feet if strong enough) 4 x 8 to 10... [Read more]

One of things I love about CrossFit is its ability to make the invisible visible!  If correctly used it can be an excellent tool to uncover an athlete’s weakness, and improve it.  A good coach can soon spot inefficient movements and limited ranges of motion. An even better coach has the ability to improve the movement. The CrossFit prescription of... [Read more]