PERFORMANCE

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 2:30, for 15 minutes (6 sets):
Split Jerk x 1 rep
*Set 1 – 1 rep @ 75%
*Set 2 – 1 rep @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 1 rep @ 95%

B.
Complete as many rounds and reps as possible in 15 minutes of:
5 Strict Handstand Push-Ups
10 Burpees
20 Kettlebell Swings (24/16 kg)

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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Candy Olkey
Candy Olkey
January 15, 2021 12:40 pm

A. Front Squat 110# x 3, 120×2, 125×1, 135×1, 145×1, 153×1, 157×1, 157×1 (attempted 165 and then 160 and failed both..so dropped back down to 157 and got another one…157 is a 2# PR) Arms are not feeling the thruster and C2B today!! So went with a little lower body fun… TM Run 1 Mile – 8:41 Then 2 Rounds for quality GHD sit ups x 10 + 30s prone hold GHD Glute/Ham raises x 10 + 30s Back ext hold BSS x 10 with 16kg in goblet hold each leg DBSS x 10 immediately following BSS each leg Alt… Read more »

Luke Tipton
Luke Tipton
January 14, 2021 6:43 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 »

Logan Harris
Logan Harris
January 14, 2021 5:07 pm

A. Up to 240#
B. 6+1 with 32kg (phew – shoulders are blown!)

Christopher Capozzi
Christopher Capozzi
January 14, 2021 2:52 pm

A). Yesterday.

B). 6 & 6 with kipping HSPU. All else Rx.

AKBS and HSPU unbroken

Had to rest a few seconds to control heart rate

Janelle Winston
Janelle Winston
January 14, 2021 1:26 pm

A.
110, 115, 125, 130, 140, 140

B. 7 + 6 RX

Jeremy Hammock
Jeremy Hammock
January 14, 2021 9:05 am

Warm up shortened. Did some band stretch’s for shoulders

Split jerk max 270 but today stopped at 225
4-95 4-95 2-185 1-205 1-225

15 min amrap
5 shspu
10 burpee
20 kb swing 40lb db

8+7

Al Fraser
Al Fraser
January 14, 2021 1:10 am

Warmup done

A. Split jerk every 2’30 6×1
Worked up to 85kg

B. AMRAP 15 mins
5 HSPU’s
10 burpees
20 KB swings @24kg

8+3

Shoulders done after that lot! Didn’t feel like I had a lot of energy this morning but just plodded through it

Antonio Galvañ
Antonio Galvañ
January 14, 2021 12:40 am

Pronated Grip Hang from Bar 75sec
Supinated Grip Hang from Bar 75sec

A.
I felt without power today so I just did some technique with 70kg

B.
Complete as many rounds and reps as possible in 15 minutes of:
5 Strict Handstand Push-Ups
10 Burpees
20 Kettlebell Swings (24kg)

Score: 6r+1 (SHSPU are my limiting factor, I need huge rest to complete 5)

Al Fraser
Al Fraser
January 14, 2021 1:11 am

Glad it wasn’t just me that was feeling a bit lethargic this morning, nice work for still getting it done!