Stay Strong CrossFit - FundamentalsWarm-up (No Measure)Group Dynamic Warm Up "Being strong is all about how well we can organize and hold the spine" -Breathing Technique- 1) Arch your Back and Hold 2) Deep Breathe, Draw the belly in 3) Now do it together, sometimes it helps to over-exaggerate it…
Stay Strong CrossFit - CrossFitWarm-upWeightliftingClean and Jerk (12x2 EMOM)Partner WODMetcon (Time)For time: 100 DU 20 Bar MU 30 Thrusters 40 Boxjumps 30 Thrusters 20 Bar MU 100 DU *Scale MU with C2B L1(65/95) Rx (85/115) Rx+(95/135)
Stay Strong CrossFit - FundamentalsWarm-upWeightliftingSnatch (Technique)Dip+Shrug+High Pull Hang Muscle Snatch Hang Power Snatch Hang SnatchClean (Technique and Scaling Options)Dip+Shrug+High Pull Hang Muscle Clean Hang Power Clean Hang CleanSplit Jerk (Technique)Jerk Squat Jerk Dip & Drive Split Jerk BTN Split Jerk Split Recovery (Front foot, Back foot)MetconGrace (Time)For Time: 30 Clean…
Stay Strong CrossFit - CrossFitWarm-up800m Run Clean ProgressionsPower Clean (10x3 EMOM)Build in weight to Find to 3RMMetcon (Time)For Time: 1000m Row 100 DU 50 T2B 100 DU 1000m Row *20min Time CAP L1 (SU and K2E) Rx (As written) Rx+ (DU and T2B in sets of 10 minimum)
Stay Strong CrossFit - CrossFitWarm-up (No Measure)Foam Roll 50 Swipes each Leg 50 Swipes each ArmSkill12 min EMOM A- 10 Kipping Swings B- 5 MU Transitions C- 5-10 Kipping Dips L1- Bars RX- Rings *Find a Rythm in the kipping swings, less legs, more Midline and upper body. Get bigger…
Stay Strong CrossFit - FundamentalsWarm-up2 Rounds 15s OH Banded Distraction 15s Arm Bar Stretch 15 Calorie Assault Bike 15 Ring Rows 40ft Inchworm Remember our Breathing Technique 1) Arch your Back and Hold 2) Deep Breathe, Draw the belly in 3) Now do it together, sometimes it helps to over-exaggerate…