Tuesday

Front Squat: 5-5-5-5-5

Monday

For TIME:
 30 Handstand Push-UPs
 30 Deadlifts
 30 Ring Dips
 30 Power Cleans
 30 Pull-UPs
 30 Thrusters

♀ 155-lb deadlifts, 95-lb cleans, 65-lb thrusters
♂ 225-lb deadlifts, 135-lb cleans, 95-lb thrusters

FUNday

In TEAMs of 2...

4 Rounds for TIME of: 

 10 Shuttle Runs

 20 Pull-UPs

 40 Box Jumps

 20m Bear Crawl

Thursday

7 Sets for LOAD:
 1 Deadlift
 1 Hang Power Clean
 1 Power Clean

The 3 movements in the complex are meant to be completed unbroken and in a touch-and-go fashion. Increase the weight across each set as long as technique and safety are maintained. Rest as needed between sets.

11 Recovery Tips for Over-40 Lifters

Wednesday

Track WOD

For TIME:

 200m RUN

 20 KB Snatches

 200m Backwards 

 20 KB Cleans

 200m RUN

 20 KB Swings 

 200m KB Carry

 20 Goblet Squats

 200m RUN

KB RX= 53/35

CrossFit Mobility 101: Three Common Mobility Mistakes  

Improving mobility is essential for performance and injury prevention in CrossFit, but athletes often make mistakes that slow their progress. Common errors include failing to identify specific mobility limitations, over-relying on passive techniques like foam rolling, and neglecting strength work to reinforce new ranges of motion. By assessing specific areas, using effective stretching techniques, and incorporating heavy, controlled movements, athletes can enhance their mobility more efficiently and see better results in their workouts

Tuesday

STAIRS!

EMOM for 10min Complete:

 EVEN: 10 Pistols

 ODD: 20 V-UPs

5 Rounds for Quality:

 30sec Handstand Hold
 30sec Squat Hold
 30sec L-Sit Hold
 30sec Chin-Over-Bar Hold

Monday

15-12-9-6-3 Reps for TIME:
 Deadlifts (275/185)
 Burpee Pull-UPs