Warm Up/Skill 3 sets 5 Wall Squats 5 Air Squats 5 PVC Pass through (move hands in each set) 5 OHS w/ PVC 20 sec ring pec stretch + 3 burpee every 30 sec for 5 sets (increase speed as you go) + CF Open workout 12.1 7 min amrap Burpees to target 6" above [...]
Today is a rest day! WODstar’s Recovery Yoga is made for days like this. https://wodstar.com/register/workout-yoga-recovery-video-series/
Skill Practice: Take 15-20 and work on a skill component from earlier in the week. These sets shouldn't be to fatigue. You should be looking for smooth, clean, solid movements. Engrain positive movement patterns! + WOD: For time 10 rope climb 20 Bar MU 100ft hs walk + Supplemental/Strength Work: 4 Sets Powell raise; 10-12 [...]
Warm Up/Skill: 3 Rounds 15 cal row/ad/ski 10 DB Plank row; 20/30lb 5 scap pull up 20 sec hollow hold + WOD: 15 Min amrap (easy continuous pace) Run 400 10 kipping pull ups 10 AD/Row Cals 10 OH walking lunges, 55/75# rest 3 min x 2 + Supplemental/Strength Work: Negative pull up @51x2; 5-6 [...]
Today is a rest day! WODstar's Recovery Yoga is made for days like this. https://wodstar.com/register/workout-yoga-recovery-video-series/
Warm Up/Skill 10 min emom Min 1: Negative Bar MU; 2-3 reps *Focus on elbow speed and fluidness of the turn over Min 2: 2-3 Bar MU Transition from low box + WOD 5 sets 10 burpees 5 bar MU 20 burpees 10 c2b pull up rest 3 min + Supplemental/Strength Work 3 sets [...]
Warm Up/Skill PVC Pass through x 5 5 DB Press; 10/15lbs 10 OH walking lunge with DB 10 sec HS Hold (wall or free) 5 push up rest 1 min x 2 + WOD CrossFit Open Workout 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand [...]
Warm up/Skill 3 sets 10 active arch hold on bar 5 controlled kip swings 5 kip swing (hips added) 3 kip swing with knee to chest Rest 60 sec WOD For time 28-19-10 T2B Burpee *50 du between rounds Strength work 10 min Amrap 20# wght'd/strict ring pull ups
Rest Day! Merry Christmas
Skill Practice: Take 15-20 and work on a skill component from earlier in the week. These sets shouldn't be to fatigue. You should be looking for smooth, clean, solid movements. Engrain positive movement patterns! + WOD: 7 Min amrap 5 pull up/5 c2b (unbroken complex) 50 ft hs walk rest 3 min 10 min amrap [...]
Warm Up/Skill 15 min Amrap (for quality) 10 cal AD 5 Single arm (R) KB Swing, light load 5 Single arm (L) KB Swing, light load 20 sec middle plank 10 sec arm extended side plank (L) 10 sec arm extended side plank (R) + WOD 21-15-9 GHD Back Ext 50 DU 25 Push up [...]
Today is a rest day for the program!
