March 25, 2024 – Competition Program
Primary Training SessionGet Moving || Warm-UpThree sets of:10 Monster Walk Steps (forward and backward)10 Lateral Monster Walk Steps (left and right)5 Perfect Stretches (right)5 Perfect…
March 23, 2024 – Competition Program
Primary Training SessionIndividual Warm Up:Every 4 minutes, for 16 minutes (4 sets of):6*8*10 Lateral Burpees Over the DumbbellEasy bike the remainder of the interval *Set…
March 22, 2024 – Competition Program
Primary Training SessionGet Moving || Warm-Up3-4 Minute Bike @ Ascending Effort Followed by… Three rounds of:20 Banded Face Pulls10 Double Dumbbell Hang Muscle Snatches10 Ring…
March 21, 2024 – Competition Program
Swimming Technique and Active Recovery SessionSwimming workouts designed by Heidi FearonA.I.4 Minutes of Hip Flexor Mobility of Your Choice4 Minutes of Anterior Shoulder Mobility of…
March 20, 2024 – Competition Program
Mobility, Activation & Warm-Up60 Second Banded Lat Stretch (each arm)60 Second T-Spine Pulse on Bench60 Seconds of Slow Controlled Cat/Cows Followed by… Three rounds of:10…
March 19, 2024 – Competition Program
Primary Training SessionGet Moving || Warm-UpThree rounds of:10/7 Calorie Row5 Strict Pull-Ups20 Alternating Plank Position Shoulder Taps10 False Grip Ring Rows20-30 Second Nose to Wall…
March 18, 2024 – Competition Program
Primary Training SessionGet Moving || Warm-UpSpend 90-120 seconds (each side) in a Banded Perfect Stretch. Followed by… Three rounds of:20 Alternating Lateral Lunges15 Russian Kettlebell…
March 16, 2024 – Competition Program
Primary Training SessionIndividual Warm Up:Every 4 minutes, for 16 minutes (4 sets of):8*12*16*Easy bike the remainder of the interval *Set 1 – 8 strict pull-ups…
March 15, 2024 – Competition Program
CrossFit Open 24.3 Mobility:60 Second Banded Lat Stretch (each arm)60 Second T-Spine Pulse on Bench60 Seconds of Slow Controlled Cat/Cows60 Second Banded Perfect Stretch (each…
March 14, 2024 – Competition Program
Swimming Technique and Active Recovery SessionSwimming workouts designed by Heidi FearonA.I.4 Minutes of Hip Flexor Mobility of Your Choice4 Minutes of Anterior Shoulder Mobility of…
March 13, 2024 – Competition Program
Primary Training SessionGet Moving | Warm-Up60 Second Banded Lat Stretch (each arm)60 Second Banded Overhead Stretch (each arm) Followed by… Two rounds of:10 Lateral Monster…
March 12, 2024 – Competition Program
Primary Training SessionGet Moving || Warm-UpThree sets of:10/7 Calorie Bike or Row5 Prone Walkouts10 Ring Rows15 Banded Face Pulls15 Second Banded Face Pull Hold3 Wall…
March 11, 2024 – Competition Program
Primary Training SessionGet Moving || Warm-UpTwo sets of:10 Shin Box Banded Rows (each arm/leg)10 Toe Hold Hip Flexor Stretches (each leg)5 Kettlebell Arm Bars (each…
March 9, 2024 – Competition Program
Primary Training SessionIndividual Warm Up:Every 3 minutes, for 12 minutes (4 sets of):8-10 Pull-Ups (any variation)10 Dumbbell Push Press (35-60/25-40lbs)10 Line Facing Burpees*Easy jog or…
March 8, 2024 – Competition Program
CrossFit Games 24.2 Mobility Prep Band Distracted Hamstring Floss x 60 seconds per side Band Assisted Ankle Pulse x 60 seconds per side Dead Bug…