CrossFit Games 2011 Goes Live On March 7th

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Warmup 1) Run sequence warmup 2) Down and Back: High Knees Butt Kickers Power Skipping 3) Kneeling Lunge x 10 + 20 sec 4) 5 x 10m buildup runs: one each @ 50%, 60%, 70%, 80%, 90%. Walk back after each run. Mobility 10 x Cobra to Mtn Climber Twist Heel walks x 100 Bench Pigeon x 10 + 10 … Read More

Tight Squeeze

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Warmup 1) Row, ride, or rope 3 min 2) Shoulder sequence Mobility 4 min low squat 20 Spinal Rocks WOD For form and technique, 80% effort today: 30 KB Swings 53/36lb 30 Overhead Squats 45/33lb bar, narrow your grip as much as possible as you go! 10L/10R Turkish Get-Ups 36/26lbs 30 KB Swings 53/36lb 30 Alternating Ginga Lunges (alt legs … Read More

Air Swing

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Warmup 1) Run Sequence DROM 2) Squat Sequence 3) Table Presses x 10 + 10 sec Mobility Cobra to Down Dog x 5 Spinal Rocks x 20 Elevated Scorpion x 5/5 Bootstrappers x 10 + 10 sec WOD A1. Back Squat: 4 x 8-10 @ 30X0, rest 90 sec A2. Dips or Ring Dips (advanced): 4 x 8-10 @ 31X0, … Read More

Xi XiaNews5 Comments

Warmup 1) BB Complex x 2. 1st w/PVC, second w/bar. Mobility Cuban Press: 2 x 5 @ 3110 30 steps each: blade, instep, and heel walks WOD A. Power Clean + Split Jerk: work up to a heavy single. B. Power Clean + Split Jerk: 10 x 1 @ 70% of today’s max, one rep every min on the min. … Read More