Physical Training

8 min Warm-up 2 rounds 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 Overhead Squats (Bar, KettleBells, etc) Strength 15 min E90S 3 – 5 Front Squats (increase weight each round) + 2 body weight lunges (warm-up…

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…

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…

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…

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…