Warm-Up:2-3 times through:  Arm Swings  Leg Swings  Inchworm + Push-up  Kang Squat  Reverse Lunge  Lateral Lunge  Hamstring Scoop Stretch Workout of the Day:RX:For Time:60-50-40-30-20Calorie Row, Bike, or Ski– 1:1 Work to Rest ratio b/t sets. Level 2:For Time:50-40-30-20-10Calorie Row, Bike, or Ski– 1:1 Work to Rest ratio b/t sets. Level 1:For Time:30-20-20-20-10Calories on Row, Bike, or Ski– 1:1 Work to Rest ratio…

Warm-Up:AMRAP 5:00  8 Alternating KB Single Leg Deadlift  8 Hops Over KB  8 Muscle Cleans with Barbell  8 High Hang Power Cleans  Athletes can add light weight as needed after completing 2 rounds.  Workout of the Day:RX:Power Clean1-5-1-10-1-15**Sets 5, 10, and 15 are touch-and-go. Level 2:Power Clean1-5-1-10-1-15**Sets 5, 10, and 15 are touch-and-go. Level 1:Power Clean1-5-1-10-1-15**Sets 5, 10, and 15…

“MURPH”For time:1 Mile Run100 Pull-Ups200 Push-Ups300 Squats1 Mile Run

Warm-up AMRAP 5:Partner A: Rows / Partner B: 10 Hamstring Scoop Stretch  Partner A: 15 Med Ball Cleans / Partner B: Bootstrappers.  Barbell Squatting Warm-up AMRAP 4:5 Reps of each.  Muscle Clean // Loose grip and high elbows.  Front Rack Lunge.  Power Clean.  Front Squat // Elbows high and heels down.  Power Clean + Front Squat // Hip Extension and elbows…

Warm-up AMRAP 6:  3 Kick-to-Handstand (attempts)  6 Close Grip Push-ups  18 Double Unders (24 Single Unders) Workout of the Day:RX:Accumulate 4:00 hanging from a bar.**Every time you break complete 10 Strict Handstand Push-up. then… Accumulate 4:00 of a Straight Arm Side Plank.Every time you break complete 10 DB Bench Press (50/35#). *Starts with 10 strict handstand push-ups before…

General Squatting & Pulling Warm-up:Athletes can use light weight.AMRAP 5:  10 Alternating Hamstring Scoop Stretch  10 Elbow to Instep  5 DB Deadlifts  5 Slow Wall Squats  5 DB Push Press Workout of the Day:RX:AMRAP 10:10 Alt. DB Snatches (50/35#)10 Double DB Hang Squat Clean Level 2:AMRAP 10:10 Alt. DB Snatches (35/25#)10 Double DB Hang Squat Clean Level 1:AMRAP 10:10 Alt….

Dynamic Warm-up::60 Row Without Straps  :30 Single Unders  :30 Groiner Stretch / Side  :45 Row // focus on maintaining a level chain and handle.  :30 Single Unders  :30 Arm Circles Forward & Backward  :30 Row // focus on a fast pull and smooth return.  :30 Inchworm + Push-up  :30 Double Unders  :30 Row // focus on proper return.  :30 Bootstrapper  :30 Double Unders…

Shoulder Warm-up AMRAP 5:  10 PVC Pass Throughs  20 Shoulder Taps in Plank Position  10 Push-ups (from toes or knees)  5 Strict Pull-ups or 10 Ring Rows  Strict Press & Push Press:10 Reps of each, focus on these points of performance.1) Hands outside shoulders.  2) Full grip on bar.  3) Elbows slightly in front of bar.  4) Bar as close to body…

General Warm-up: 1) inch Warms (25’), Instep Stretch (25’)2) 10 Arm circles forward/Back, 10 side/side, 10 up/down3) 20 Leg swings/Side4) Bear Crawl (50’)5) High knees (25’), Butt kickers (25’)6) Burpee broad jumps (50’)Repeat for 7-8 Minutes  Workout of the Day:RX:EMOM 20:1) :30 Deadlift (bodyweight)2) :60 Double Unders3) :30 Feet Elevated Ring Row4) :30 Handstand Push-up Level…

General Warm-up: AMRAP 5:10 KB Swing  10 Unweighted OH Lunges  10 Scap Push-ups  10 Scap Pull-ups on Rings ThenAir Squat: 10-15 reps. Workout of the Day:RX:For Time:100 Air Squats100 Sit-ups100 Push-ups100 Pull-ups100 Push-ups100 Sit-ups100 Air Squats Level 2:80 Air Squats80 Sit-ups60 Push-ups60 Pull-ups60 Push-ups80 Sit-ups80 Air Squats Level 1:For Time:60 Air Squats60 Sit-ups30 Push-ups60 Jumping Pull-ups30 Push-ups60 Sit-ups60 Air…

General Warm-Up:Stretching: 3:00  1:00 Lunge + Twist  1:00 Inchworm + Push-up  1:00 Downward Dog to Upward Dog  Partner Rowling: 8:00Time Cap 8:00  In this version of rowling athletes will partner up. Each partner is allowed 1 pull or 10 pulls on the rower. The partners can alternate back and forth taking either 10 pulls or 1 pull. The…

Warm-up:AMRAP 4:  5 Bootstrapers  5-10-15 yard Shuttles  5 Strict Burpees  Coach Led:  2 Rounds:  5 Cat/Cow  5 Reverse lunges  5 Side Plank Leg Lifts / Side  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…

Dynamic Warm-up::30 of work:  Walking Lunge + Twist  Knee Pull to Chest  Heel Pull to Chest  Leg Swings  Hop in Place  Mountain Climbers  High Knees  Butt Kickers Workout of the Day:RX:800m Run200m Sprint800m Run200m Sprint400m Run200m Sprint400m Run200m Run400m Run200m Run– Rest 1:00 btw. all distances. Level 2:800m Run200m Sprint800m Run200m Sprint400m Run200m Sprint400m Run200m Run400m Run200m Run– Rest 1:00 btw. all distances….

Warm-Up:HAM-RAP 5: 00 10 KB Deadlifts  10 Box Step-ups  10 Jump-to-Target  10 GHD Sit-ups  10 Scap Pull-ups  Progression // Focus  1) Kip Swing // Feet tight, fast and wide swings.  2) Kip Swing + Knees Up + Kip Swing // Drive the feet back behind you hard after the knees up.  3) Kip Swing + Knees Up + Toes-to-Bar // Drive feet back behind…

Warm-Up:Squat Therapy:Don’t count the seconds to pace them out. Instruct athletes to do this on their own. You will simply call them down and then up. Move around and aim to try and see each athlete at least twice. Focus on the major points of performance of the air squat.  Demo Squat Therapy. Pace: :02 down,…

Warm-Up:1) inch Warms (25’), Instep Stretch (25’)2) 10 Arm circles forward/Back, 10 side/side, 10 up/down3) 20 Leg swings/Side4) Bear Crawl (50’)5) High knees (25’), Butt kickers (25’)6) Burpee broad jumps (50’)Repeat for 7-8 Minutes  Workout of the Day:RX:For Total Time:250/200m Row500/400m Row 1000/875m Row 500/400m Row 250/200m Row**Rest 1:00 between each distance Level 2:250/200m Row500/400m Row 1000/875m Row 500/400m Row 250/200m…

Warm-Up:3 Rounds: 5-10 reps of each:  Sumo Deadlift Deadlift  Muscle Clean  Strict Press  Good Morning  Up-Downs: :45 of slow “up-downs” Workout of the Day:RX:5 Rounds:5 Deadlift (315/225#)15 Toes-to-Bar15 Bar Facing Burpees” Level 2:5 Rounds:5 Deadlift (245/165#)10 Toes-to-Bar15 Bar Facing Burpees Level 1:5 Rounds:5 Deadlift (135/95#)15 Lying Toes-to-Bar10 Burpees Accessory:N/A Stretching:3 Sets::30 Alternating Triangle Pose:30 Alternating Toe Touch in Straddle:30 Pigeon…

Stretching Warm-up:3 Sets:  :30 Quad Stretch / Side  :30 Alternating Hurdle Step Over  :30 Skater Stretch  :30 Alternating Knee to Chest  :30 Alternating Pull Ankle to Chest Workout of the Day:RX:On a 21:00 Clock:Every 7:00:800m Run20 KB Front Rack Lunges (53/35#) Level 2:On a 21:00 Clock:Every 7:00:800m Run20 KB Front Rack Lunges (35/25#)” Level 1:On a 21:00 Clock:Every 7:00:800m Run20…

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