TUESDAY 28 February 2023
Warm-up 2x 10 Alt lunge 10 Thor ext 10 Supermans 5 Walkers 10 PVC PT 10 PVC GM 10 Hanging knee raises Skill/Warm-UpA) Handstand Hold (Freestanding or Wall Supported)/Pike HoldAccumulate 2:00 minutes B) Dead HangAccumulate 2:00 minutes *achieve in minimal sets as possible. Workout 3 Rounds 15 Toes to Bar/K2E/Hanging knee raises14m (7m + 7m) Dual Kettlebell Lunge, Left Arm Overhead + Right Arm Front Rack 2x20/2x15 Scaled: both front rack/goblet 15 Handstand Push-up/Pike push-up/Sitting press14m (7m + 7m) Dual Kettlebell Lunge, Right Arm Overhead + Left Arm Front Rack 2x20/2x15 Scaled: both front rack/goblet 15 Toes to Bar/K2E/Hanging knee raises ...
MONDAY 27 February 2023
Warm-up2 Rounds 5 Walkers 10 Ring rows 10 Heel touches 5 Shuttle runs (1 rep = 7.62m + 7.62m) 1x (bar) 10 Hang Power Clean 10 Front Squat 10 Push Press 5 Thruster 1x Warm-up to slightly past your starting thruster weight. If not sure warm up to something that feels like you could do 3 reps of. Workout Crossfit open 23.2 RXScaledComplete as many reps as possible in15 minutes of:5 burpee pull-ups (step-up/down allowed)10 shuttle runs (1 rep = 7.62m + 7.62m) - fingers touch*Add 5 burpee pull-ups after each round(5,10,15,...
FRIDAY 24 February 2023
Warm-up3x10 Push-ups10 KB Swings10 Ring Rows S&TOpen Gym Workout"Bad Karma" 50-40-30-20-10 reps of Barbell Curls (20/15) 10-20-30-40-50 reps of Kettlebell Swings (24/16) OR Crossfit open 23.2 ...
THURSDAY 23 February 2023
2x 10 Sit-up 10 Push-up 10 Lat + Front Raise 10 PVC Pass-Through 20s Hang 20s Handstand/Pike Hold 20 Single DB Push Press (10 ps) S&T 15 minutes Work up to a max double under set Workout 50-40-30-20-10 Double Under Sit-up 10-8-6-4-2 Strict/Kipping/Pike Hand Stand Push-up ...
WEDNESDAY 22 February 2023
Warm-up 2x 30s Squat Hold 20 Air Squat 20 Alt Lunge 20 Box Step-ups 1x 40s Pidgeon (L) 40s Pidgeon (R) 20 Bend + Bow Workout Teams of 2, one working at a time: 4 Rounds 30 Ground to Overhead to Ground (10/7) 60 Box Step-ups (10/7) ...
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