Crossfitsv finalbluelogoonly

May 25, 2019 Saturday

Warm Up:

Easy bike, row, or jog 3-5 mins 3 rounds: --10 ***spiderman*** --5 ***low ring transition*** --10 ***toy soldier*** --5 single leg box step-up/side

Goal: sub 11 mins

Scaled Version:

Jumping Muscle-ups or Low Ring Transitions

Garage Version:

Goal: sub 11 mins

Optional Accessory:

Wear a weight vest, 20/14 lbs.

Post Workout:

Recovery bike, row or jog 10 mins ***Pigeon stretch*** --1:30/side


May 24, 2019 Friday

Warm Up:

3 rounds: --5 ***inchworm*** --50' double dumbbell overhead carry --10 reverse grip press --10 ***kneeling shoulder tap*** ***Burgener snatch*** x 2

Goal: sub 20 mins

Scaled Version:

Goal: sub 20 mins

Garage Version:

Goal: sub 20 mins

Optional Accessory:

Post Workout:

Pec stretch --1:30/side Roll/smash upper back --2 mins Banded shoulder stretch --1:30/side


May 23, 2019 Thursday

Warm Up:

3 rounds: --10 kettlebell deadlift --15 ***band pull apart*** --5 ***windmill***/arm --10 calorie row

Goal: sub 14 mins

Scaled Version:

Goal: sub 14 mins

Garage Version:

Goal: sub 14 mins

Optional Accessory:

Post Workout:

Roll/smash hammies --1:30/side Roll/smash IT bands --1:30/side


May 22, 2019 Wednesday

Warm Up:

***3 way hip stretch*** x 3/side 3 rounds on the 2 mins: --30 double under --3 ***kip swing*** + 1 pull-up + 3 kip swing --10 goblet squat

Goal: sub 13 mins

Scaled Version:

Goal: sub 15 mins

Garage Version:

Goal: sub 13 mins

Optional Accessory:

Post Workout:

***Banded hip and knee work*** of your choice


May 21, 2019 Tuesday

Warm Up:

***Banded front rack stretch*** --1 min/side 3 rounds: --10 barbell good morning --5 hang muscle clean --5 broad jump --30 secs bike or row

2x15/side

Scaled Version:

Loading should allow for focus on proper mechanics. Drop the bar after each rep.

Scaled Version: