The goal is to accumulate reps, which means going as hard as each movement will allow you. For today, lean against your strengths. That means that if you know you are able to accumulate more reps on any particular movement, then, you should go harder…
Today we are descending the reps from 21-9, for a total of 69 reps per movement in a lightly loaded/gymnastic workout. The legs, shoulders and chest are going to get the most out of today and are going to rely on some strength endurance to…
We are kicking off the week with a fun, long triplet consisting of two gymnastics movements and one light-to-moderate weightlifting movement. Both the shoulders and legs are going to be the focus for today, making it a great mash-up. Given the high-skill movements we have…
Today we have a 20-min. leg burner in which the movements switch between the Bike and some type of Box Jump. As the number of minutes increases, the complexity of the Box Jumps increases, ending with 4 min. of Burpee Box Jump-overs. Share this:
After yesterday’s taxing DT, today we are doing a quick gymnastics workout comprised of two unilateral Squat movements and an aggressive hip hinge in a chipper-style format. The lower body is going to feel taxed by the end. Overall, the volume is moderate for each…
One of the original Heroes: DT. There have been many iterations over the years. We like to combine it with running, make it lighter, and even turn it into a 20-min. AMRAP. But today, we are recognizing DT in its original form, which is why…
After the last few days of heavy Barbell and Overhead work—and DT on the horizon—we have a longer cardio/bodyweight workout in the cards today. It’s a sneaky shoulder burner. For athletes who attended Monday and Tuesday, think of this workout as an opportunity to get…
For those athletes who are proficient at the Power Snatch, use today to go for Max loads of 5-3-1. For others, use it as a day to push their boundaries and go as heavy as they can within their technical limits. We kept the reps…
Today’s workout requires 12 min. of effort and features a beautiful combination of Squatting, Pushing, and Pulling. The movements alternate between weightlifting and gymnastics. The loading for the weightlifting is moderate, but the gymnastics movements are all fairly complex for the average athlete. Lots of…
Happy July 4th America! We know this isn’t a holiday celebrated in every country, but it is a big one over here in the US so we like to recognise it. We like this workout because it is a classic CrossFit triplet that isn’t too…
