FITNESS

Warm-Up.

Royal Coil Movement Primer

Followed by…

Pronated Grip Hang from Bar x As Many Seconds as Possible

Followed by…

Two Sets:
Dragon Flags x 5
Table Turners x 10
Shuttle Runs x 4 cones (1st set forward/backward; 2nd set lateral shuffles)

Followed by…

Supinated Grip Hang from Bar x As Many Seconds as Possible

Then…

A.
Every minute, on the minute, for 15 minutes (3 sets) of:
Station 1 – Landmine Press x 8 reps @ 2111 (Left Arm)
Station 2 – Landmine Press x 8 reps @ 2111 (Right Arm)
Station 3 – Landmine Row x 8 reps @ 2111 (Left Arm)
Station 4 – Landmine Row x 8 reps @ 2111 (Right Arm)
Station 5 – L-Sit x 30-40 seconds
(accumulate time with 10s on, 5-10s off)

B.
Complete as many rounds and reps as possible in 15 minutes of:
5 Strict Handstand Push-Ups or 10 Dumbbell Push Presses
10 Burpees
20 Kettlebell Swings

ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT

For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

Three sets of:
30 Second Run/Bike/Row/Side Shuffle
30 Second Side Plank Each Side
60 Second Run/Bike/Row/Side Shuffle
30 Seconds of Down Ups
90 Second Run/Bike/Row/Side Shuffle
30 Second Wall Sit
Rest 60-90 Seconds

*Breathe exclusively through your nose throughout this entire portion.

When the running clock reaches 20:00, perform the following…

Every 5 minutes, for 25 minutes (5 sets of):
300 Meter Run
Bike or Row at 70-80% for the Remainder of the Time

**There isn’t any built in rest here.. the goal is to find a consistent pace throughout the entire 25 minutes on both the run and the machine. Every 5 minutes, including 0:00, you’ll start back on your 300 meter run.**

NO EQUIPMENT OR OUTDOOR OPPORTUNITY SUGGESTION:
Every 5 minutes, for 25 minutes (5 sets of):
90-120 Second Plank Hold from Elbows
90-120 Second Wall Sit
Max Reps Running Man Line Hops in the Remaining Time

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

*Use the “Mind Muscle” Video Playlist for ideas!

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Luke T
Luke T
January 14, 2021 6:42 pm

A. Take 20 minutes to build to a 1-RM Front Squat Suggested sets: *Set 1 – 3 reps @ 210 *Set 2 – 2 reps @ 225 *Set 3 – 1 rep @ 240 *Set 4 – 1 rep @ 255 *Set 5 – 1 rep @ 270 *Set 6 – 1 rep @ 285 *Set 7 – 1 rep @ 300 *Set 8 – 1 rep @ 305 (New PR) B. Modified CrossFit Games Open Event 11.6, 12.5 & 18.5 to accommodate the health of my elbow Complete as many reps as possible in 7 minutes following the rep… Read more »