Royal Wolf CrossFit – CrossFit Warm-up 3 Rounds 10 Air squats 10 Push-Ups 10 KB Swing 20m Sled Push (90/50) then Burgener Warm-Up Skills Snatch Complex (1-1-1-1-1) -squat snatch -high hang squat snatch -overhead squat -snatch balanceFind 1RM for Complex Metcon Metcon (2 Rounds for reps) 9min 6 Bar Facing Burpees 7 OH Squat (95/65)…

Royal Wolf CrossFit – CrossFit Warm-up 400m run stretch – coaches choice moby – flower (sally) w/ bar Weightlifting 25min find 2RM Back Squat (5-5-5-3-3-2-2) Metcon Cool Down Metcon (AMRAP – Rounds and Reps) 14 AMRAP 50 Wall Balls 40 Deadlifts (135/95) 30 Calorie Row 20 C&J (135/95) 10 Muscle -Ups

Royal Wolf CrossFit – CrossFit Warm-up pvc warm-up, Muscle Snatch, DU coaching then 10min continuous DU (goal reach 300 or work on DU) Starting 0min, 4 MS Every 2Min Double-Unders (300) Muscle Snatch (4-4-4-4-4) Gymnastics 10 EMOM + 5min 4 Weighted Pull-Ups . 1Min REST then 5min to complete 25 Chin-Ups (keep elbows close) Weighted…

Royal Wolf CrossFit – CrossFit Warm-up CC Weightlifting 15 EMOM Deadlift . HSPU . REST Snatch Grip Deadlift (5-5-5-5-5) Deficit Handstand Push-ups (10-10-10-10-10) Metcon Metcon (AMRAP – Rounds and Reps) 10 AMRAP 15 HR Push-Ups 12 Box Jumps 9 T2B Cool Down

Royal Wolf CrossFit – CrossFit Metcon Warm-up Warm up all movements in METCON Metcon Metcon (AMRAP – Reps) 30 min running clock, AMRAP: 1 min ring dips 1 min rest 2 min thruster (75/55) – start on min 28 2 min rest 3 min burpee – start on min 24 3 min rest 4 min…

Royal Wolf CrossFit – CrossFit Warm-up Coach’s Choice Mobility Lacrosse ball/ foam roller smash shoulders, upper back. Banded mobilization of hips. https://www.youtube.com/watch?v=By3DGFrBHHA Skills EMOM 18 1) Snatch Balance 2) Bar Muscle Up 3) Double Unders Snatch Balance (6×6) https://www.youtube.com/watch?v=XuFaD1sAVGI Bar Muscle-ups (6×3-5) Scale: 3-5 pullups AND 3-5 pushups Max Double-Unders (AMRAP – Reps) Max set…

Royal Wolf CrossFit – CrossFit Warm-up Coach’s Choice Mobility Partner Shoulder Stretch (AKA “Bro Stretch”) https://goo.gl/images/DHDAAK Weightlifting 3 Position Clean Complex (Power or Squat) 60% to 75% of 1 RM Hang Clean (3x(3-2-1)) 3 sets of: 3 at High-hang 2 at Mid thigh 1 at Knees Do not drop bar until all 6 reps are…

Royal Wolf CrossFit – STRONGuinox Warm-up 500 m row -then- Front Lever Warm-Up 4 EMOM 30 sec Work Accessory A -OR- Accessory B 30 sec Rest -then- OLY warmup http://www.catalystathletics.com/video/1353/How-To-Warm-Up-For-Olympic-Weightlifting-With-Greg-Everett/ Front Lever Accessory (No Measure) Accessory A (30 sec +) Hold FL, Lift up to & above bar, Straight body FL swings, One Leg Lever…

Royal Wolf CrossFit – CrossFit Warm-up Coach’s Choice Mobility Foam roller T-spine smash https://www.youtube.com/watch?v=eNEQBx3YKRc PVC OHS against rig https://www.youtube.com/watch?v=1X-MLCHNwEU (skip to 1:35) Metcon Metcon (Time) 1K Row 40 Pullups 30 OHS (95/65) 1 Mile RunScale: 30 jumping pullups AND 30 ring rows. Scale: 1000 m run Weightlifting Move into squats IMMEDIATELY following completion of Metcon…

Royal Wolf CrossFit – CrossFit Warm-up Coach’s Choice Shoulder Warmup (No Measure) * Shoulder Stretch with Band on Rig (hand overhead, lat pull out, arm across rotating Left, Right; hold :30 each stretch) some examples here https://www.youtube.com/watch?v=eveYJP1indI Mobility Banded Ankle Distraction https://www.youtube.com/watch?v=ApaYeUkyots Gymnastics EMOM 12 1) Press 2) Pistols Shoulder Press (6×3) Pistols (6×40 sec)…

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