Royal Wolf CrossFit – CrossFit Warm-up 20 Minutes For tailpipe, gymnastics, and grip strength Coach’s Choice (No Measure) Grip Strength (5x max hold) Handstand Work (No Measure) 20m Hand Stand Walk or Wall Walks or 20sec Hand Stand Hold or 5 HSPU Tailpipe (Time) WITH PARTNER P1: sprint row 250m P2: Front Rack Hold 2…

Royal Wolf CrossFit – CrossFit Warm-up Coach’s Choice (No Measure) Weightlifting 18 EMOM every two minutes Front Squat (10-5-3-2-2-2-3-5-10 reps) https://www.crossfit.com/workout/2017/09/04#/comments Metcon Metcon (Time) 40m Sled Push/Pull 90/45# 20 American Kettlebell Swings 53/35# 40m Sled Push/Pull 90/45# 2 legless rope climbs 40m Sled Push/Pull 90/45# 100 Double Unders 40m Sled Push/Pull 90/45# 20 Dumbbell Push-press…

Royal Wolf CrossFit – CrossFit Warm-up Coach’s Choice (No Measure) Use PVC to warm-up -pass throughs -whirly birds, -snatch grip deadlift -muscle snatch -etc … Go through movements for weightlifting. Weightlifting Take 30-40 Minutes to complete. Snatch Grip Strict Press (2×2-3) Pressing Snatch Balance (2×2-3) https://www.youtube.com/watch?v=XuFaD1sAVGI Snatch Grip Push Press (3×2-3) Heaving Snatch Balance (2×2-3)…

Royal Wolf CrossFit – CrossFit

Royal Wolf CrossFit – CrossFit Warm-up Coach’s Choice (No Measure) 2 for 1 Wallball shots (air squat between and higher target) https://www.youtube.com/watch?v=DQwrl7ZajTg Then Go directly to the EMOM and warm-up movements Gymnastics Skillz and Drillz – Part One 8 Minute EMOM – 4 sets of each total 30-40 Sec – T2B 30-40 Sec – Strict…

Royal Wolf CrossFit – CrossFit Warm-up Double Kettlebell Swing – Russian 2×15 2x 30/24 Cal Sprint on Airbike Weightlifting Every 90 Seconds for 10.5 minutes Set 1 – work at 0 seconds Set 2 – work at 1:30 … Work at 3:00 … Work at 4:30 … Work at 6:00 … Work at 7:30 ……

Royal Wolf CrossFit – CrossFit Warm-up Warm-up (No Measure) 10-15 Minutes Row 250m 1 Minute Plank Row 250m 1 Minute Plank Row 250m 1 Minute Plank Row 250m 1 Minute Plank Weightlifting 12 EMOM Hang Power Clean (6×3) Push Press (6×3) Metcon Metcon (Time) 5 rounds for time of: 60-second L-sit hold 30/24 cal. row…

Royal Wolf CrossFit – CrossFit Warm-up cc shoulder band warm-up, wall squats, bridge, jcurls, behind neck press etc. Weightlifting Zots Press (3-3-3) Overhead Squat (3-3-3) Metcon Metcon (Time) 20 Bar-Over-Burpees 20 Hang Squat Cleans (95/65) 10 Bar-Over-Burpees 10 Hang Squat Cleans (135/95) 5 Bar-Over-Burpees 5 Hang Squat Cleans (165/115)scale: front squats (no pwr cleans) Cool…

Royal Wolf CrossFit – CrossFit Warm-up CC Gymnastics 18 EMOM . DeadLift . 5 Strict HSPU/5 ZPress . REST Deadlift (5-5-3-3-3-2) Handstand Push-ups (5-5-5) Strict 5 HSPU Scale: 7 Kipping HSPU or 45 HSHold Z press (5-5-5) Seated shoulder press Metcon Metcon (Time) 32 Clean & Jerks (115/85) every 1 min 3 Burpees 10min Cap-Start…

Royal Wolf CrossFit – CrossFit Warm-up Active Warm-Up then Sprints 2x50m 2x100m 2x200m Skills ~ Start with 2 Rope Climbs ~ 320 DU – Every 2 Min 1 Rope Climb 10 min Cap Double-Unders (325) scale: 700 Singles Rope Climb (2-1-1-1-1) scale: 2 ring rows for strength Metcon Metcon (Time) 3 Rounds 10 KB Swing…

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