Monthly Archives: June 2017

Mobility Warm-up   400m Run 20 Thrusters (Just the bar or going through the motion with your hands) 10 Butterfly Pull-ups  Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows Skills / Strength Advanced: Muscle-up Progressions Beginner or Equipment Sub: Kipping Pull-up Progression WOD 5 Rounds for Time 10 Chest-to-bar Pull-ups (Pull-up until your chest physically touches the bar) Fitness…

Mobility Warm-up  Coach Bergener’s Junk Yard Dog Warm-up Be creative if you are by yourself.  Jump over and crawl under imaginary people or put objects in your way if you have no imagination. Skills / Strength 15:00 to Find 3 Back Squats (3 RM) Take no more than 15:00 to find a 3 rep max Back Squat….

Mobility Warm-up   CrossFit Journal Article – The Burgener Warm-up Skills / Strength 5 Sets (2:00 Rest) 5 Hang Power Cleans (5 Rep Max) Perform 5 sets of 5 hang power cleans taking 2 minutes of rest in between sets.  Work your way up to a 5 rep max.  The hang position is also known as…

Mobility Warm-up   400 meter Run Then, 3 Rounds for Quality 5 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups 5 Air Squats 5 Butterfly Pull-ups  Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows   Skills / Strength Gymnastics WOD – Hand Stand Progression Against the Wall Pt 1. Gymnastics WOD – Hand Stand Progression Against the Wall Pt 2.  …

Mobility Warm-up Skills / Strength 12 Sets (:30 rest between rounds) 3 Seated Box Jumps Equipment Substitution – Go down to the bottom of the air squat as deep as you can go without rounding your lower back, and then explode up and jump as high as you can. Perform 12 sets of 3 seated…

Mobility Warm-up   Skills / Strength 3 Sets (2:00 Rest) 3 Right-handed Turkish Get-ups Fitness Level Substitution: Go through the motion of the turkish get-up without a kettlebell to develop your movement patterns. 3 Left-handed Turkish Get-ups  Fitness Level Substitution: Go through the motion of the turkish get-up without a kettlebell to develop your movement…

Warm-up   10 Knee Hugs (Alternating legs) 10 Quad Stretches (Alternating Legs) 20 Walking Lunges (Alternating Legs) 10 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups 10 Air Squats 0:10 Butt Kicks 0:10 High Knees 10 Pistols (Alternating Legs) Fitness Level Substitution: Banded Pistols or 2 X Air Squats 0:10 Butt Kicks 0:10 High Knees 10 Pistols (Alternating Legs) Fitness Level Substitution: Banded Pistols or 2 X Air Squats Skills / Strength   5 sets (1:30 rest)…