Lets start with some skill work on a movement that we’re bound to see in the Open this season. Alternating between bike / row and the handstand push-ups progressions. If you’re proficient get as many reps as possible in about 40 seconds. Alternating EMOM x 8 Skill / Warm-Up A. Bike Row (:40) B. ME HSPU or progressions For Time 21-15-9 Power Cleans (135/95) Wall Balls (20/14) Burpees “Read more

Take some time to work on this heavy overhead complex today. Build up to your working weight and stay there focusing on speed under the bar in the two jerks. Scale MU to JMU or chest to bar pull-ups as needed Strength Push Press + Push Jerk + Split Jerk (complex 41) 4 x1+1+1 75% Conditioning AMRAP in 11 minutes 3 Muscle Ups 6 Overhead Squats (115/75) 9 Kettlebell Swings (70/55)Read more

For strength today, we’ll be working on strict pull-ups, use about :40 per round to get as many reps as possible. Our met-con today is 6 rounds for time. Use a dead lift weight that will allow you to string together all reps for at least 1 or 2 rounds. Push-ups should move quickly, so scale as needed by changing rep counts or going to a modification. Alternaing EMOM x 8 A. Strict Pull-ups (:40) B. Bike Row Calories (15/12) Conditioning 6 Rounds for Time 6 Dead lifts (185/125) 12 Push-ups 18 Double UndersRead more

Strength Front Squat 5,5,5 For Time 21-15-9 Hang Power Clean (115/75) Weighted Sit-ups Wall Balls (20/14)Read more

CrossFit Games Open 17.2 Prior to starting this workout, each athlete will need to mark a starting point on the floor, measure out 25 feet and make another mark on the floor at the turnaround point. Additionally, intermediate marks must be made at every 5-foot interval, each of which represents 1 rep of the lunge. This workout begins with the dumbbells resting on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will lift the dumbbells to the shoulders and lunge forward with them for 25 feet, turn around and lunge back 25 feet. They then will perform 16 toes-to-bars and will finish the round with 8 dumbbell power cleans. Round 2 will be performed in the same fashion. For rounds 3 and 4, 16 bar muscle-ups will be performed in place of the toes-to-bars. Rounds 5 and 6 will go...Read more