Daily Workout

Warm-up

2 Rounds 4-min (20/10) Tabata

• Front Scale Left Leg
• Front Scale Right Leg
• Back Scale Left Leg
• Back Scale Right leg
• Handstand Kick-up and Hold
• High Plank
• Low Plank
• Handstand Kick-up and Hold

Strength

16 min (30s work, 30s rest)

• Max Strict Pull-ups in 30 seconds
• Max L-Sit Hold
• Max Wall Walk
• Max Sled Pull (at least body weight)

Conditioning

10 Rounds

• 20 / 16 cal Row
• 25m Ball Carry (80lb / 50lb)

8 min Warm-up

1 rd Squat Therapy

• 1 min Squat Hold (use counter-balance as needed)
• 5 -8 Russian Baby Makers
• 5 – 8 Rack Assisted Squats (focus on upright spine)
• 5 – 8 Overhead Squats (Bar, KettleBells, etc)

3 rds

• 5 Deadlift Warm-ups
• 5 Strict Presses. (kbs)
• 1 hand stand kick-up

Strength

8-min Amrap

• 3 – Hand Stand Push-ups
• 5 – Deadlifts (225/155)

Conditioning

2 Rounds Bike Intervals

• 2 min C2 Bike goal ( 36 cal / 28 cal)
• 2 min Rest
• 2 min Assault Bike (28 cal / 20 cal)
• 2 min Rest

Event 10 -2021 CrossFit Games

27 Min Time Cap

• 30 toes-to-bar
• 1.5 mile run
• 30 toes-to-bar
• 1.5 mile run
• 30 toes-to-bar

If you’re not a runner, substitute a 4 mile Assault Bike.

Sport Day — getting out of the gym.

Play Ball!!

Strength

5-min EMOM

• 2-3 Strict Chest to Bar Pull-Ups
• Warm Up Clean and Jerk.

7-min EMOM

• 1 Heavy Clean and Jerk

7 min E30S

• 1 Heavy Clean and Jerk @ 70-80% of First Set

Conditioning

5 Rounds

• 25 Cal Assault Bike
• 15 Hang Clean and Jerks

Strength

Teams of 3 – Due until 300 balls over box

• 100lb D-Ball over 2 x 24″ box stack (48″)
• 1 partner pushes 275lb sled 25 meters then pulls it back

Rotate partners on the sled

Conditioning

10min AMRAP

• 80lb ball cleans and tosses for 25meters

Strength

12 min EMOM

• 5 Ring Dips
• 3 Clean Pulls

Conditioning

20min E5MOM

• 200m Sprint
• 20 Wallballs (30/20)
• 10 Bar-facing Burpees
• 5 Squat Cleans at (165/115)

Tabata – Core

• Sit-ups
• Dead bug
• RT Arm KB Z-Press with Twist
• LT Arm KB Z-Press with Twist
• Plank
• Mountain Climber
• Leg Lift Over KB
• Russian Twist

Strength

10 Rounds

• 3 x Front Squat
• 10 weighted jumping squats (95/65)

Use first 5 rounds as warm-up for the front squat, and the last 5 rounds at 75% of 1 rm.

Conditioning

7 Rounds for time

• 12 Cal Assault Bike
• 3, 6, 9, 12, 15, 18, 21 HSPU or Z-Press (95/65)

Tabata – Core

• Sit-ups
• Dead bug
• RT Arm KB Z-Press with Twist
• LT Arm KB Z-Press with Twist
• Plank
• Mountain Climber
• Leg Lift Over KB
• Russian Twist

Strength

15 min EMOM

• 1 Clean and Jerk at 80%

Conditioning

16 min Alt EMOM

Even Minutes

• 30m Sprint
• 5 Toe to Bars

Odd Minutes

• 30m Sprint
• 4 DB Single Arm Snatches (80/50)

Tabata – Core

• Sit-ups
• Dead bug
• RT Arm KB Z-Press with Twist
• LT Arm KB Z-Press with Twist
• Plank
• Mountain Climber
• Leg Lift Over KB
• Russian Twist

Strength

7 Rounds

• 5 Kettlebell Rows (53s/35s)
• 5 Bench Press (work-up to heavy)

Conditioning

10min E2MOM

• 10 Bench Press (145/95)
• 10 Kettlebell Rows (53s/35s)

Tabata – Core

• Sit-ups
• Dead bug
• RT Arm KB Z-Press with Twist
• LT Arm KB Z-Press with Twist
• Plank
• Mountain Climber
• Leg Lift Over KB
• Russian Twist