your results...

Link to the tutorial: WATCH FIRST! Link to register: https://www.competeonline.ca/competeonline/register/index

Warmup: Ankle stretches Ido Portal Squat Routine Wrist stretches Front rack stretches with band Burgener warm-up for cleans EMOM – 10 minutes: hang clean front squat push press WOD: 20 minute AMRAP: 20 shuttle runs 10 slam-balls 10 pushups 10 kb swings

Alternating on the minute x12: 2 TnG Power snatches, 2 Muscle ups/5 Toes to bar 60s on 60s off for 2 rounds: DB ground to overhead, Box jumps, Slam ball, Burpees

Foam roll upper mid back, lats, erectors, (posterior chain) Warmup: 10 minutes ascending ladder: 1 turkish getup each arm 1 shuttle run 1 beat swing … 2 turkish getup each arm 2 shuttle run 2 beat swing WOD: 21 dumbbell thrusters 21 overhead walking lunges with dumbbells overhead 200 m

A1. Banded pull-ups 5×5 A2. KB Snatch 5×10/side 15-12-9-6-3 Dead-lifts @ BW/.75xBW, Box jumps

Warmup: 1000 m row Core brace in quadruped with elements of slow movement Hamstring stretches with bands 4 rounds: 10 kb swings 10 partner assisted glute ham lowers 10 bent over rows with kettlebells WOD: Helen 3 rounds for time: Row 400 meters 21 kb swings 12 pull-ups

Mental Preparation CrossFit Vernon, Coach Deanna here with some words of wisdom on mental preparation. I have just returned from a weekend of training with a group of incredible women, and I’ve taken a lot away from the weekend. One thing that I learned is that many people, at some

Front squat APRE6 4 sets: 1 Arm DB bench x8/side, DB roll-backs x15, DB Reverse flies x20

Warmup: 10 minutes: Bear crawl fwd/bkwd 10 squats Crab walk 10 dislocates 10 in-locates 10 hanging scap retracts Lift: 3 rounds: 5 strict pull-ups 2 rope climbs from laying on the floor to standing – and lowering yourself down WOD: Filthy 50! For time: 50 Box jumps 50 Jumping pull-ups

Dead-lift APRE6 For time: 50 Double-unders, 40 Pull-ups, 30 Box jumps, 20 Toes to bar, 10 HSPU, 50 Alternating DB Snatch