Coach's Warm Up Metcon, choose 1 option 1. DU 4x40 unbroken 2. Interval AB 30/30 x8 3.5rds 10x Box Jump Over 60 sec rest Strength: 12 Min EMOM Push Press 3@70% Work Capacity Max Effort Sprint 3RFT MAX EFFORT 1 Lap 15x Burpees Mobility Banded...
Warm Up: Coach's Warm Up Pulling Skill: Choose 1 of the following: 4x 5 Strict Pull Up 4x 8 Flat Ring Row 4x10 DB Row 60 sec rest between each set Strength: 20 Rep...
Warm Up: 2000m team row+ Mobility Strength: Max Weight Farmers Carry 40m Wod Partner A: Plank Partner B: Burpees Partner C: Air Squats Switch as needed, complete 200 reps burpee between you ...
Warm Up: 1 Lap+ Mobility 20 mins steady Assault Bike or Row or 20 mins max calories Bike or Row 15 mins coach led mobility...
Warm Up: 1 Lap + Mobility Burgener WarmUp Strength: Power Clean 10 Min build to heavy single 10 Min EMOM 3 reps @65% Work Capacity 5RFT 4x Front Rack Lunge (60/42.5) 8x Box over Jumps 5RFT 4x Front Rack Lunge...
Warm Up: 1 Lap Run + Mobility Strength: Deadlift 12 mins to build to a heavy 5 Work Capacity 7RFT 3xPower Snatch (55/40) 3x OHS 6x Bar Facing Burpee 7RFT 3xPower Snatch (45/35) 3x OHS 6x Bar Facing Burpee 5RFT 3xPower Snatch...
Warm Up: 5 Mins Cardio + Mobility 3rds 20 sec KB Arm Bar Each arm, medium weight. Strength: "Turkish Getup 5x1 each side, increase weight each set Use a spotter as needed Work Capacity 5RFT 1 Lap Run 15x...
Warm Up: 1 Lap as a Pair, then 3 rds 10x synchro burpee, 10x synchro air squat, 10x synchro hanging knee raise Mobility Bench Press, 5,5,3,3,2 Teams of 4 1 person completes 200cal on bike...
Warm Up: 1 Lap + Mobility 30 Min EMOM Min 1: 10x Burpees Min 2: 5x Shuttles (up and back) Min 3: 100m Row 15 Min Coach Led Mobility...
[caption id="attachment_10453" align="aligncenter" width="1024"] Copyright © by DZ MEDIA[/caption] Name: Edward Buller How did you first get involved with Crossfit Solent? Went Skiing with a mate from Spain. He started banging on about it...