Workout of the Day

Handstands, Handstand Push-ups, Handstand Walks, Pistols

CrossFit 611 – Gymnastic Seminar Warm-up (5 min) Monster walk, monster walk with forward circles, monster walk with backward circles Bear crawl forward, bear crawl backward Crab walk forward, crab walk backward Gymnastics Teaching (5 min) STACKED BODY POSITION Tight… Read more »

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Toes-to-bar and Bar Muscle-up

CrossFit 611 – Gymnastic Seminar Warm-up (10 min) Active hangs, beat swings Arch to hollow press with box Banded lat pull down (laying on floor) Banded Strict TTB (laying on ground) Gymnastics Teaching (5 min) Two variations (straight leg, tuck… Read more »

Sunday Hero Won

CrossFit 611 – CrossFit Warm-up 3 Rounds: 1 min bike 10 plate ground-to-overhead (light weight) Team Relay PRIMER Round 1: 40′ plate overhead walk 10 step-ups 10 wallball air squats :30 wall handstand hold Round 2: 20′ bodyweight lunge 10… Read more »

Saturday

CrossFit 611 – CrossFit Warm-up Workout Metcon (AMRAP – Rounds and Reps) **Read Coach notes at the bottom** Teams of 2 25 Min AMRAP Partner A = 25/20 Calories (your choice) Partner B = 21 – 15 – 9 KBS… Read more »

Wednesday

CrossFit 611 – IronFit Warm-up Warm-up (No Measure) 3 ROUNDS (7 MINUTE CAP) 50m Shuttle Run 10 Air Squats 50m Shuttle Run 10 Push-ups 50m Shuttle Run 10 Kang Squats Strength Thruster (5-5-5-5-5-5-5) EVERY 1:15 x 7 SETS* 5 Thrusters… Read more »

Saturday

CrossFit 611 – CrossFit Warm-up Warm-up (No Measure) Grab a Partner and a Wall Ball (LIGHT!) 1 ROUND P1: 5 Bootstraps + 10 Alt Lunges w/ Torso Twist + 20 Mtn Climbers P2: Holds the Wall Ball overhead and Bikes… Read more »

Thursday

CrossFit 611 – CrossFit Warm-up Warm-up (No Measure) PARTNER WARM-UP (Have athlete get into groups of 2) 400m Run aka Turkey Trot -THEN- 2 ROUNDS EACH PARTNER 1 10 Air Squats 5 Inchworms 10 Up Downs 5 Glute Bridges (:02… Read more »

Pull-ups and Chest-to-bar

CrossFit 611 – Gymnastic Seminar Warm-up (10 min) Arch/hollow holds Band pull-downs PU/C2B Active hangs Slow close/slow open Pause in hollow, back to neutral, pause in arch Beat swings Stop on a dime drill Gymnastics Teaching (5 min) Lat activation… Read more »

Sunday

CrossFit 611 – CrossFit Warm-up Warm-up (No Measure) Coach Choice Workout Kev (AMRAP – Rounds and Reps) With a partner, complete as many rounds as possible in 26 minutes of: 6 deadlifts, 315 lb., each 9 bar-facing burpees, synchronized 9… Read more »