Workout of the Day
Burgener Warm Up w/ PVC and then again with empty bar but drop reps down to 3 instead of 5
Movements:
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15 Min to build to tough complex of:
1 pause PS/1 hang PS/2 OHS
PS: power snatch
OHS: overhead squat
Movements:
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21-15-9
Snatch (95/65)
Pullups
Box jumps
Movements:
Box Jump | Pull-up (Kipping) | Snatch
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At Home
NCGO ON-DEMAND VIDEO
2:00 Cardio Choice
into…
EMOM x 3 MINUTES
50 Single Unders into Max Lunges
(No Measure)
Movements:
Jump Rope (Single Under) | Walking Lunge
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EMOM x 6 MINUTES
MIN 1 – :50 Jumping Lunges
MIN 2 – :50 Up-Down + Mountain Climbers
(Score is Jumping Lunges)
Movements:
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EMOM x 24 MINUTES
MIN 1 – :50 Max Burpees
MIN 2 – :50 Max Alt. Sit Thrus
MIN 3 – :50 Max Walking Lunges
MIN 4 – :50 Max Quad Heel Taps
MIN 5 – :50 Max Cardio Choice
MIN 6 – Rest
(Score is Reps)
Movements:
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5 SETS (:20 ON/:10 OFF)
MVMT 1 – Single DB Hammer Curls
MVMT 2 – Single DB Lying Tricep Ext
(No Measure)
then…
Check out today’s NCMOBILITY from The Ready State!
NCMOBILITY VIDEO
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Outdoor Boot Camp
…..or just come workout like normal. Bring your jump rope if you have one!
Warmup:
Jog one lap
inch worms
scorpions
iron cross
all fours leg circles
hovering table top to down dog
plank shoulder taps
short wall walks
jump rope practice
Movements:
Run | Shoulder Taps | Wall Walks
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For time:
• 1 wall walk
• 10 double-unders
• 3 wall walks
• 30 double-unders
• 6 wall walks
• 60 double-unders
• 9 wall walks
• 90 double-unders
• 15 wall walks
• 150 double-unders
• 21 wall walks
• 210 double-unders
Time cap: 15 min.
For full equipment details, categories, and scoring options visit: https://games.crossfit.com/workouts/open/2021
Scaled Version:
Shorter Wall walks and single unders
Foundations Version:
5ft. Bear crawls & Jumping jacks
Movements:
Jump Rope (Double Unders) | Wall Walks
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1 Minute for max reps each of:
Alt. crossbody V-Ups
Side plank rotations
Russian twists
Glute bridges
Bicycle crunches
Movements:
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