Warm-Up:50’ Passes.1) inch Warms (25’), Instep Stretch (25’)2) Arm circles forward/Back, 10 side/side, up/down (x10)3) 20 Leg swings/Side4) Bear Crawl (50’)5) High knees (25’), Butt kickers (25’)6) Burpee broad jumps (50’)Repeat for 6-7 Minutes  “The Andes”RX:5 Rounds:500/400m Row3 Heavy Touch-and-Go Squat Snatch**Increase loading across reps as long as you can maintain unbroken reps. Level 2:5…

General Warm-up:AMRAP 4 minutes:  30 Single Unders  :10 Kip Swings or hang from the rings/bar  10 Lunges  10 Jumping Jacks  10 Burpees w/ no push-up  Toes-to-Rings::60 to practice multiple reps of each progression. Kip Swings Kiping Knee Raises Toes-to-Rings practice  Rx’D:For Time:75 Calorie Bike125 Double Unders75 Toes-to-Rings125 Double Unders Level 2:For Time:50 Calorie Bike75 Double Unders50 Toes-to-Rings75 Double Unders Level 1:For Time:50 Calorie…

General Gymnastic Strength Warm-up: :30 of each movement:Bird DogAlternating Single Arm and Leg V-up  Push-up Plank HoldPull-up Bar Hang  Scap Push-upScap Pull-up  Push-upAir Squat  Strict Toes to BarKip Swing  Strict Pull-upPull-up or Kip Swing  Pull-up & Push-up:5 sets of 5 reps STRICT pull-up or scaling option. 5 sets x 5 reps push-up or scaling option.“Mount St. Helens” RX:For Time:5 Rounds of…

General Warm-up: Mini AMRAP 35 Lunge + Side Stretch / Side  5 Muscle Clean  5 Strict Press  5 Stagger Stance Good Morning Right Foot Forward  5 Stagger Stance Good Morning Left Foot Forward  5-10 reps of each progression.  Progression // Focus:  Clean Deadlift to Midthigh // Weight in Heels.  Hang Power Clean // Hip Extension Before Landing.  Split Jerk // Hip Extension Before…

General Warm-up: “Tabata This!”  :20 of work, :10 of rest for 4 rounds on each movement:  Toe Touch and Jump  Air Squats  Shoulder Taps in a Push-up  Mountain Climbers  Jump Rope (have them focus on light feet — this should be felt when running!)  After “Tabata This!”, 3 sets of 100m runs with a 1:2 rest. Each run YOU set the…

General Warm-Up: 3-4 Rounds:200m Jog  3 Sumo Stance Inchworms  6 Scorpion Stretch / side   Rx’D:Sumo Deadlift4-4-4-4-4-4-4-4 Level 2:Sumo Deadlift4-4-4-4-4-4-4-4 Level 1:Sumo Deadlift8-8-8-8-8-8-8-8 Accessory:On a 10:00 Clock:Every 2:00:10 Weighted DB Lunges (in place) 20 Alternating Jumping Lunges​ Stretching:4 Sets:50′ Soldiers March5 Jefferson Curls (unloaded)

Warm-up:Wall Balls: 2 sets of 8 reps with a :10 break in betweenKnees-to-Elbows:1 set of 5 Reps (Curl the hips) (Lying down)Push-Ups:2 sets of 10 reps with a :10 break in betweenDouble KB Swing:1 set of 5 reps / side 1set of 5 reps / both Double KB OH Walking Lunge:1 set of 6 OH lunges /…

Warm-Up:50’ Passes. Taking it old skool!!!1) inch Warms (25’), Instep Stretch (25’)2) Arm circles forward/Back, 10 side/side, up/down (x10)3) 20 Leg swings/Side4) Bear Crawl (50’)5) High knees (25’), Butt kickers (25’)6) Burpee broad jumps (50’)Repeat for 6-7 Minutes  Rx’D:EMOM 15:1) :45 Max Double Unders2) :45 Max GHD Sit-ups3) :30 Max Alt. DB Bent Over Row…

General Warm-Up:[6-12 minutes]Squat Therapy: Pace: :02 down, :01 pause, :02 up. 1) Athletes stand hand + forearm away from the wall // 3-5 squats. 2) Athletes stand fist + forearm away from the wall // 3-5 squats. 3) Athletes stand forearm away from the wall // 3-5 squats. Medicine Ball Clean Progression: 15-25 total repsSpend 5 reps per progression…

General Warm-up AMRAP 75 KB Single Leg Deadlifts / Side  5 Kip Swings  5 Strict Pull-ups (change grip every round)  50′ High Knees / 50′ Butt Kickers  Chest-to-Bar Pull-up with a partner:   3 sets of 5 chest-to-bar pull-ups each. Rx’D:On a 19:00 Clock:From 0:00-5:00:200m Run30 KB Swings (70/53#)200m Run From 5:00-12:00:400m Run25 Chest-to-Bar Pull-ups400m Run From 12:00-19:00:800m Run20 KB…

General Warm-up: Mini AMRAP 510 Wall Squats to a Medicine Ball // move closer to the wall each round, focus on toes forward and heels down.  5 Medicine Ball Thrusters // focus on athletes squeezing their butts before pressing overhead.  5 Push-ups // asses athletes ability and find potential candidates for scaling.  Progression:  Jumping Ring Dip  Ring Support  Ring Support…

General Warm-up:7:00 of work on their own:  5 Sumo Stance Burpees  7 Russian KB Swings  9 Air Squats 3-Position Clean:1) Hang Muscle Clean // focusing on fast elbows.  2) Hang Power Clean // focusing on the jump & land.  3) Hang Power Clean (below the knee) // focusing on set-up with shoulders over the bar.  4) Deadlift to mid-thigh // focusing…

General warm-up::30 of each movement:  Inchworm  Arms Only Rowing  Toe Touch and Jump  Stiff Legged Rowing  Lunge Steps in Place  Complete Rowing  Pacing Drill  Spend :45-:60 at each. Rest :30-:45 between each:  1) A pace you can hold conversation at.  2) A pace that you are left slightly out of breathe.  3) A pace that your legs begin to feel heavy.  4) A pace that is…

Warm-Up Slow AMRAP 5: 5 Inchworm + Push-up  10 Muscle Snatch  10 Sit-up  10 Elbow-to-Instep  Rx’D:For Time:1 Round:30 Bar Facing Burpees15 Power Snatch (115/75#)—2 Rounds:20 Burpees Over Bar10 Power Snatch—3 Rounds:10 Burpees5 Power Snatch Level 2:For Time:1 Round:25 Bar Facing Burpees15 Power Snatch (95/65#)—2 Rounds:15 Burpees Over Bar10 Power Snatch—3 Rounds:10 Burpees5 Power Snatch Level 1:For Time:1 Round:20 Bar…

General Warm-up AMRAP 5:  7 KB Sumo Deadlifts  7 KB Bent Over Row / Arm  7 Air Squats  21 Mountain Climbers  Air Squat Review:15-20 air squats. Rest 3-5 reps. Rx’D:For Time:2:00 Plank Hold (Accumulate)100 Back Squats* (135/95#)2:00 Plank Hold (Accumulate)*Start with 5 bar facing burpees. Each time you drop the bar also perform 5 bar facing burpees. Level 2:For Time:2:00…

General Warm-up: Mini AMRAP 510 Shoulder Taps in Push-up Position  10 Scorpion Stretch  10 Up Downs (Burpee without performing the push-up portion)  10 KB Swings (light weight)  Push Press Progression:Set-up // Elbows just in front of bar. Strict Press // Head back, vertical bar path. Dip and Hold // Vertical torso. Dip and Drive Slow // Vertical torso. Dip and Drive Fast…

General Warm-up:AMRAP 5:  6 Single Arm Ring Row / Arm  8 Jumping Lunges  10 Empty Barbell Deadlift  Rx’D:AMRAP 10:2 Legless Rope Climb (15′)5 Deadlift* (275/185#)*Add 1 rep to your deadlifts with every set you complete Level 2:AMRAP 10:1 Legless Rope Climb (15′)5 Deadlift* (205/145#)*Add 1 rep to your deadlifts with every set you complete Level 1:AMRAP 10:5 Strict…

Warm-up AMRAP 6:  5 Partial ROM GHD Sit-ups  10 Reverse Lunges  10 PVC Good Morning  10 Toe Touch + Jump  5 Burpee Broad Jump Rx’D:3 Rounds:24 GHD Sit-ups36 Single Arm DB Hang Power Cleans* (50/35#)48 Alternating Pistols*Use 1 Dumbbell Level 2:3 Rounds:24 GHD Sit-ups**36 S. Arm DB Hang Power Cleans* (35/25#)24 Alternating Pistols*Use 1 Dumbbell**Partial Range of Motion. Level 1:3…

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