Warm-up 15 minutes to complete - Push-ups and scaled versions - Pull-ups and scaled version - Box Jumps Full Squat Snatch Tekkers - Hips, High Hang and Floor - Jumping position with feet - Grip width and Hook Grip - OHS * Spend time practicing with stick and then the bar Further Reading: 3 Tips for a Better Snatch Strength 20... [Read more]

Triathlete: Day 1: Swim - 2 x (7:00 on, 6:00 off, 6:00 on, 5:00 off, 5:00 on, 4:00 off) Day 2: Bike - 2 x (7:00 on, 6:00 off, 6:00 on, 5:00 off, 5:00 on, 4:00 off) Day 3: Run - 2 x (7:00 on, 6:00 off, 6:00 on, 5:00 off, 5:00 on, 4:00 off) Day 4: Swim -Repeat :60 on, :60 off... [Read more]

Warm-up and Mobility 15 minutes to complete Walking Lunges Overhead External Rotation - Tricep stretch with band - Shoulder distraction / Lat stretch with band Flossing the hip Inverse Crunch Knees to Elbows Toes to Rings Toes To Bar (TT) Push-Press Strength 20 minutes to complete  CrossFit Athlete: A-1 Seated (on box) BB OHP 4x 6-8reps 40x0 00:01:00 A-2 Close... [Read more]

Warm-up 15 minutes to complete Wouldn't want to give away the W.O.M Strength CrossFit Athlete: A. Conventional Deadlift (wave loading, perform on the :90sec) 6x7,5,3,7,5,3 50x0 Perform as on the :90sec's CrossFit A. Conventional Deadlift (wave loading, perform on the :90sec) 6x8,6,4,8,6,4 50x0 Perform as on the :90sec's (10mins) CrossFit Endurance A. Conventional Deadlift (wk1: ME:3reps, wk2: DE:2rep @75% EMOM,... [Read more]

Strength: CFA A. 1 Power clean, 1 Front Squats, 1 Split Jerk on the :90 6 3 0 00:01:30 Perform as on the :90sec's (10mins) CF A. 1 Power clean, 1 Front Squats, 1 Split Jerkon the :90 6 3 0 00:01:30 Perform as on the :90sec's (10mins) CFE A. DE: 1 Power Clean, 1 Front Squats, 1 Split Jerk... [Read more]

Skill: - KB Skills - 2 hand swing Russian and American -Single Arm Swing - Alternating single arm swing - Single arm cleans - Single arm snatch Capacity: ME: KB Swings 2 min 24/16kg rest :60 EMOM for 8 minutes perform: 2 R-hand Snatch 2 L-hand Snatch 2 R-hand Clean & Press 2 L-hand Clean & Press rest :60 ME:... [Read more]

Mobility warm up Basic work x3 15 squats 10 press ups 5 pull ups Strength work. Partners alternate exercises 10 mins work A1 back squat, death by back squat every 30 sec alt with reps 1-2-3-4-5-6-7-8-9-10 70% 1RPM Heavy Metcon circuit. Alternating with partner for 30sec work 30sec rest x3 B1 Heavy sled push n rope pull B2 chain crucifix... [Read more]

Warm-up 10 minutes to complete DU Tekkers - AMRAP DU 3minutes Weight Plate Ground to Overhead Tekkers - AMRAP 2minutes Strength 30 minutes to complete CrossFit Athlete A. Heels Elevated Back Squats (wave loading) 6x 8,6,4,8,6,4reps 30x0 Perform as on the :120sec's (15mins) B-1 Seated on box Good Morning 4x 6-8reps 30x1 rst:60 B-2 Lateral Step-ups on high box 4x... [Read more]

Warm-up 15 minutes to complete Snatch Tekkers - Hips, High Hang and Floor - OHS Strength 18 minutes to complete CrossFit Athlete, CrossFit, CrossFit Endurance, & CrossFit Rookie  A. 3-point Snatch (Hips Hang, Hang, Floor) 10x3 Perform as on the :90sec's (13mins) W.O.D 20 minutes to complete CrossFit Athlete: Nancy 5 Rounds of: 15 OHS 42.5/30kg 400m run CrossFit 4... [Read more]