A) Accumulate 3 min. Box shoulder stretch B) 10 sets - alt. direction max HS walk around a 6'x'6 box C) 10 min. Freeplay with Freestanding HS hold D) 5 Supersets 10 - Back extnesions to arched back 10 - GHD from top to parellel - … [Read more...]

A) 4 min. tabata - hollow position support on rings B) 3 sets of each, mix as you please 1)10- 3 sec. tempo Hollow to arch to hollow 2)10- Perfect kips ONLY on rings (focus on activated scap and connected core/legs) 3)10- Perfect Kip + pull … [Read more...]

A) 6 sets - 5 hollow pos. Pullups w/ 3 sec. hold w/ chin over bar B) 6 sets - 3 wall walks (chin and toes touch wall) + 3 Ring MU + 2 skin the cat C) 5 Supersets - 10 Fat bar side bends e/side - 10 Strict TTb … [Read more...]

A) 5 sets - 20 sec. Partner push on back while hanging on bar (open shoulders/T-spine) B) 5 min. Tabata - Tripod Hold C) 8 sets - Starting w/ abmat and 25# plates - Find max height 5 rm kipping HSPU D) 4 sets - 3 Hollow position pushup negative … [Read more...]

A) 5 supersets - 10 scapula pullups - 10 scapula pushups B) 4 sets - 10 russian dips (high enough to stay hollow!!) C) 5 sets - 4-8 MU + 1 negative MU - rest as needed, pick reps that are challenging but allow you to stay perfect D) 4 min tabata … [Read more...]

A) 4 min. Tabata - HS hold on wall (drive head through!) B)3 sets - 50 ft. HS walk - Stop every 10 ft. and hold HS for 2 count C) 4 min. Tabata - Nose and toes on wall D)3 sets - 50 ft. HS walk - Stop every 10 ft. and hold HS for 2 count E) 5 … [Read more...]

A) 4 min. Tabata - Perfect Hollow/arch kips on Bar B) 6 sets -Focus on Kip consistency - 3 TTB - 3 PU - 3 CTB - 3 Bar MU C) All 1 min. Tabatas in succession - Russian Twist w/ 25# plate - Situps w/ 25# plate - Hollow scissor kicks … [Read more...]

A) 8 min. EMOM - 30 sec. Freestanding Tripod Hold B) 5 sets - 8-10 Kipping HSPU w/ 4 sec. count on each descent + 2 Strict HSPU (focus on keeping hips to shoulders connected) C) 150 (e/side) Russian twists w/ heavy medball … [Read more...]

A) 4 min. Tabata - Bar Arch Holds + 4 min. Tabata - Bar Scap Pullips B) 6 sets of following complex - 4 Hollow/arch kips - 4 Pullups - 4 CTB - 4 Hollow/arch kips C) 5 sets of 12 - Ring pushups - weighted as able D) 4 min. Tabata - Hollow … [Read more...]

A) 5 sets of .20-.30 sec - Hanging from bar, have partner press on T-spine to stretch/mobilize OH position B) 5 sets - 5 CTB + 5 Bar MU + Max Tuck front lever C) 4 sets - 50 ft. e/arm bottoms up KB walk (stay light enough to stay in control) D) … [Read more...]

A) 6 attempts Max freestanding hold - use a partner,bar, or band to kick up and establish straight body and hold B) 8 sets - 15 ft. HS walk to wall, reesteblish straight body, 6 lateral steps e/ direction C) 5 sets - max reps Tripod Pos. … [Read more...]

A) 7 sets - Tempo Ring Kip - all on rings - Hollow hold - 5 sec. - 3 sec. tempo transition to arch - Arch Hold - 5 sec. - 3 sec. temp transition to Hollow *1 set = 3 cycles through B) 5 sets Cluster MU - 2-5 reps per cluster - i.e. … [Read more...]

A) 2 Min. Tabata - Hollow Hold on bar 2 Min. Tabata - Arch hold on bar 2 Min. Tabata - Hollow/arch kips ONLY on bar B) 4 sets of 5 each (drop, shake and return to bar until set is done) - Pullups - CTB - Pullups - Bar MU - Pullups C) … [Read more...]

A) 3 sets at an easy pace - 5 Reps of following complex - 5 Hollow Rocks (stay tight and snappy) +3 Hollow Candlestick rolls B) Muscle Ups - for time 1.2.3.4.5.6.5.4.3.2.1 all w/ towel b/n feet C) 4 min. Tabata - Hollow hold … [Read more...]

A) 3 min. foam roller/barbell OH mobility (http://crossfitjulia.com/wp-content/uploads/2014/12/IMG_0131.jpg) B) In 5ft. incriments - HS walk to wall and hold for 5 sec. i.e. 5 ft. HS walk + hold, 10 ft. HS walk + hold, 15 ft. HS walk +hold etc. … [Read more...]