A pair up and perform weighted plate triceps push ups 3×10 easy 3×7 medium 3×5 hard 3×3 max B 15 ghd hip extensions https://www.youtube.com/watch?v=7X075Hrl5lE 15 ghd sit ups https://www.youtube.com/watch?v=1pbZ8mX2D1U 15 ghd back extensions https://www.youtube.com/watch?v=xMyFXMZ6Ch0 perform 30’’ squat hold and 30’’ plank hold, then rest…
A 3 rounds of 10 front squats (50kg/34kg) 10 burpees over bar 10 box jumps (76cm/61cm) 10 kettlebell snatches (20kg/12-16kg) 1 legless rope climb pick up barbell from floor scale legless rope climbs with rope climbs or rope climb attempts B EMOM10’ 4 pistols…
A tabata, alternate between hollow hold https://www.youtube.com/watch?v=-yRf2c8NOJk arch hold https://www.youtube.com/watch?v=3aar0hnKbcM B EMOM12’ 2 hang squat snatches https://www.youtube.com/watch?v=zxdfWgksUZY use 70% of your 1RM focus on a low receiving position and on speed under the bar scale with EMOM12’ 3 5’’ paused overhead squats with 60%…
A 10 rounds of 2 walk outs 10’’ hollow hold 2 strict hand stand push ups B 20 hang power cleans (30kg/20kg) 200 meter run 15 hang power cleans (40kg/24kg) 200 meter run 10 hang power cleans (50kg/30kg) 200 meter run 5 hang power…
A work up to a heavy set with dumbbells of 3 power snatches, 3 squat snatches and 3 overhead squats, then perform 5×5 on each side https://www.facebook.com/CrossFitGames/videos/1269996299708892/ B tabata double unders C 5 rounds of 10/7 cal row 2 rope climbs 20 plate lunges…
A hand stand walk practice in pairs 5’ timecap if you’re not feeling comfortable trying, rotate through wall facing hand stand hold https://www.youtube.com/watch?v=unOpY3Rdi7M heel against wall hand stand hold https://www.youtube.com/watch?v=IYcf2RrMdcQ hand stand hold balance practice https://www.youtube.com/watch?v=dU9rLHQIehA scale impossible movements with the previous movement B…
A 3×600 meter run decrease lap time every round B for time 20 wall balls (9kg/6kg) 20 snatches (no squat snatch required) (40kg/26kg) 25 box jumps (61cm/51cm) 25 ground to overhead (40kg/26kg) 30 double unders 30 deadlifts (40kg/26kg) scale double unders with double under…
A burpee practice figure out your fastest burpee technique B back squat 10-8-6-4-4-3-3-2-2-2-1-1 C 3 rounds of 200 meter kettlebell farmer’s carry (20kg/16kg) 10 burpees 20 plate overhead lunges (25kg/15kg) 20 kettlebell swings (24kg/16kg) 20 sit ups
