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...]

A) 4 min. Tabata - Banded ankle distraction B) 16 min. EMOM -E- 5 Hollow pos. Ring PU -O- 10 Alt. Pistols C) 5 min. Support Position practice D) 6 min. Tabata - Drag flags … [Read more...]

A) 8 min. Alternating Tabata - Scapula Pullups - Scapula Pushups B) 18 min. Alternating EMOM (keep kip consistent) E- 6-10 TTB O- 6-10 CTB PU C) Accumulate 40 RDL + Bent row w/ full stop at top (empty barbell) D) 50 Wallball situps AFAP … [Read more...]

A) 6 min. Freestandig Tripod Pos. work B) 3 Rounds - Increase height e/ round 1 round done AFAP - 3 Stict HSPU - 3 Strict HSPU - 3 Strict HSPU * Rest 90 sec and add height C) 3 Rounds - Increase height e/ round 1 round done AFAP - 6 … [Read more...]

A) 10 min. EMOM - w/ feet on box E- 5 Strict Ring Rows (fully retract scapulas) O- 5 Strict RIng Dips (stay hollow) B) 2 attempts - Max Strict MU (scale w/ saddle banded MU) * stay hollow C) 6 sets at a steady pace - 4 Kips only - 2 Kips … [Read more...]

A) 4 min. Tabata - PVC/barbell Jerk grip OHS hold B) 14 min EMOM E- 25 ft. HS walk O- 1 rotation - HS Hold w/ feet on Box (body makes L shape) Lateral walks around box * stay stacked overhead C) 5 MIN. FREESTANDING HS HOLD WORK D) 6 min … [Read more...]

A) 4 min. tabata - box shoulder stretch B) 3 attempts - Max freestanding HS hold in 4x6' box C) 6 sets: 20 ft. HS walk to wall, restablish straight body and perform 10 alt. shoulder taps D) 4 min. Tabata - Dragon flags … [Read more...]

A) Accumulate 30 Candlestick rolls to Pistol (alt. legs) B) 5 min. practice Freestanding HSPU/Tripod hold C) 12 min. EMOM E- 10 Kipping HSPU O- 8 Alt. Pistols C) 5 supersets - 10 superman/arch lifts - 10 V-ups … [Read more...]

A) 3 Rounds on rings- 5 perfect kips + 2 skin the cats B) 8 Rounds: Every 2 min (stay hollow) - 1 Strict MU + 3 MU + 4 dips C) 4 min. Tabata - Weighted Plank Hold Rest 2 min. 4 min. Tabata - Arch ups … [Read more...]

A) 16 Min. EMOM - feet on box E- 8/10 RIng pushups O- 8/10 RIng rows B) 8 sets - 3 Strict TTB + 6 kipping TTB (stay tight and connected through kip, try not break knees) C) 6 min. EMOM - 1 Legless rope climb + 1 reg. rope climb (pull legs … [Read more...]

A) 4x10: Perfect Hollow/arch kips w/ towel b/n feet B) :15 sec on/:15 sec off. 10 Min. of the following cycle - Pullups - TTB - Bar MU - L-sit hold C) 100 GHD situps for time … [Read more...]

A) 5 min. Work on Freestanding tripod position B) 6 steady sets -10 weighted pistols -10 weighted Rings dips -10 Strict Chin ups + 1 sec. hold w/ chin over bar C) 20 Parellette shoot throughts - Try to not let feet touch the ground … [Read more...]

A) 4 sets of 10 Hollow/arch swing on Rings * focus on staying tight and connected in arch B) Perform until MU breaks: 5 UB MU + 30 sec. rest C) 4 min. Tabata - Tuck Front Lever holds D) 100 WB situps (20/14) * feet against wall, situp and … [Read more...]

A) 4 min. Box shoulder stretch B) 4 sets of 10 - Candlestick rolls C) 6 sets of... - 10 alt. shoulder taps - kick down and go directly into 50 ft. HS walk D) 5 sets - 12 alt. barbell sidebends - 12 good mornings - 12 inch worms, walking … [Read more...]

A) 5 min. Every 30 sec. w/barbell - 2 Jerk Grip OHS + 10 sec. hold in bottom of last rep B) 6 sets w/ weight vest - 2 Strict HSPU + 6-10 kipping HSPU C) 3 easy sets - 10 RIng Pushups, focus on engaged core from head to toe, keeping rings as … [Read more...]