Warm Up Coaches Warm Up Strength Back Squats 3/6 75% WOD With a Running Clock for 20 minutes adding 2 reps per round perform 2/2-4/4-6/6….….etc Box Jumps 24”/30” Back Squat 115/165 *Score is Final Full [...]

Warm Up Coaches Warm Up Strength Strict Press ⅘ 70% WOD AMRAP 4 minutes : 12Cal Bike 12 Clusters (95/65) **Rest 2:00 AMRAP 4 minutes : 12 Cal Bike 8 Clusters (115/80) **Rest 2:00 AMRAP [...]

Warm Up Coaches Warm Up WOD For time with partner Complete: 1000-800-600-400-200 M row 100 foot walking double KB walk 44/53 ** Athletes must split row equally each round, may not drop KBs during switch [...]

Warm Up Coaches Warm Up Strength Bench Press 4/5 70% WOD 5 Rounds for time: 21 Wall Balls 15 Calorie Bike 9 Bar or Ring MU (or Burpee Chest to bar PU)

Warm Up Coaches Warm Up Strength Deadlifts 4/5 70% WOD 18 Min EMOM: Odd: 6 HSPU (RX: deficit or Parellete) Even: 3 Deadlifts 255/305

Warm Up Coaches Warm Up Core WOD For time: 2 rounds (9 min cap) 50 scissor kicks (1,1,2,2) 40 bike crunches (1,1,2,2) 30 single glute bridges (15,15) 20 sprawls 10 v-ups Benchmark “Cindy” AMRAP 20 [...]

Warm Up Coaches Warm Up Strength Squat Clean + Hang Squat Clean + Front Squat 7 min EMOM increasing to your 70% WOD 21 Front Squat 105/155 21 KB Swings (53/70) 21 Toes to bar [...]

Warm Up Coaches Warm Up Strength Push Presses 4/5 70% Wod Crossfit Games Individual Event 1 4 rounds: 500 M row or Ski (or 35 Cal Bike) 3 legless rope climbs ( may substitute for [...]

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Warm Up Coaches Warm Up Strength OHS 4/4 at 70% WOD 21-15-9-15-21 OHS 95/135 GHDSU or Weighted Sit up with Plate Assault Bike Cal