CrossFit in Creve Coeur
2X
10 Bear hug squats
10 Rolling V-ups
2X
:30 Chest opener
10 Glute get ups(5/5)
10 Razor curls
-Then-
BB warm up with coach
3 Rounds for time of:
15 Power snatches 95/65
15 Thrusters
30 Single unders forwards
30 Single unders backwards
30 High knees(Single unders with High knees)
15 Single unders left foot
15 Single unders right foot
30 Double unders(15 Attempts)
2X
:40on/:20off
Flutter kicks
Planch pushups/Wall walks
Tap crunches
Floor thruster w/pushup
Rolling v-ups
AMRAP 20:
30 DU
10 Dball 150/100
30 DU
10 Pushups
30 DU
10 T2B
30 DU
10 Cal bike/row
4 Rounds:
:15 Plank
:15 Side plank
:15 Side plank
:15 Prone cobra hold
2X
Tspine bridge/Tspine on foam roller
10 Glute ham raises
10 Squats with hip circle
-Then-
BB warm up with coach
2 Rounds:
9 Power cleans 155/105
12 Strict HSPU
9 Front squats 155/105
12 Strict pullups
3X
10/7 Cal bike
10 hollow rock
10 Bulgarian split squats(5/5)
2X
:40on/:20off
Flutter kicks
Planch pushups/Wall walks
Tap crunches
Floor thruster w/pushup
Rolling v-ups
2 Rounds:
50 Thrusters 45/35
25 Strict pullups
25 Strict HSPU
4 Rounds:
:15 Plank
:15 Side plank
:15 Side plank
:15 Prone cobra hold
AMRAP 9:
10 Burpees
10 V-ups
10 Plank outs
10 Reach through(10/10)
10 Seated leg lifts
2X
10 Glute ham raises
:30 Chest opener
10 Bulgarian split squats
AMRAP 20:
20 Box jumps 24/20
10’ HS walk
40 DU
10’ HS walk
3X
10/7 Cal bike
Down & back 1 arm farmers carry
10 Kipping swings
4 Rounds:
:20 Ring dip support hold
:25 GHD supine hold
:30 HS hold
2 Rounds:
40 DB snatches(alternating) 50/35
30 GHDSU
20 C2B
2X
10 Bear hug dball squats
12 Single leg deadlift(6/6)
2X
:40on/:20off
Flutter kicks
Planch pushups/Wall walks
Tap crunches
Floor thruster w/pushup
Rolling v-ups
EMOM 12:
1) 4 Deadlift
2) 4 Weighted ring dip
AMRAP 10:
5 Burpees
10 KBS 70/53
20 Lunges
Floor Thruster from Jared Vananne on Vimeo.
2X
:40on/:20off
Flutter kicks
Wall walks
Tap crunches
Floor thrusters w/pushup
Rolling V-ups
2X
Tspine bridge/Tspine on foam roller
10 Glute ham raises
10 Squats with hip circle
-Then-
BB warm up with coach
All squat
All squat
AMRAP 15:
9 HSPU
12 KBS 70/53
15 Ab mat sit ups
2X
:30 D ball hold
:30 Hollow rock hold
4X:
:20 L-sit hold
:25 GHD supine hold
10 Glute ham raises
:30 HS hold
10-9-8-7-6-5-4-3-2-1
Box jumps 24/20
DBall cleans 100/70
T2B