Diogo Dias

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Shoulder to Overhead (17 Minutes)  ——————————————————————————————————– Workout: CrossFit Open Workout “12.3”  AMRAP x 18 Minutes  *Score is total # of rounds + reps completed in 18 minutes Masters RX Version:  Scaled Version: ——————————————————————————————————– Cardio Option:… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  5 Rounds  -Then- *CRX: 4 Power Snatches (135/95)  ——————————————————————————————————– Cardio Option: For Time  5 Rounds  -Then- ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic  2 Minutes of movement  :20s of high knees, lateral hops, burpees  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Clean Complex (17 Minutes)  5 Sets  Sets 1, 2, & 3: 1 Power Clean + 1 Squat… Read more »

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  100 Meter Run / 150 Meter Row / 300 Meter… Read more »

Warm-up: Group Dynamic  Jump Squat Tabata – 2 Minutes  :20s bottom of squat hold – :10s of Jump Squats  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Front Squat (17 Minutes)  Sets 1 and 2: 3 Reps @ 90%… Read more »

Warm-up: Group Dynamic  2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  PVC Lat/Shoulder Stretch – :30s per side x3  ——————————————————————————————————– Pre-Game: 3 Rounds w/ partner 150 Meter Row / 100 Meter Run / 300 Meter Bike … Read more »

Warm-up: Group Dynamic  Sumo Inchworm Push Ups -5-4-3-2-1 Reps  PVC Pass Through – 10 SLOW Reps  Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  (9/7) Calorie Row/Bike/Runner/Ski  3 Squat Cleans (ascending weights)  1 Wall… Read more »

Warm-up: Group Dynamic  Plank – Push Up Tabata – 2 Minutes  :20s Plank on hands – :10s of SLOW Push Ups  Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Shoulder to Overhead (17 minutes)  Sets 1, 2, and… Read more »

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  Bird Dogs w/ :03s pause per rep – 10 Reps (5 per side)  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  (9/7) Calorie Row OR Bike … Read more »

Warm-up: Group Dynamic  Banded Lat Pull Downs – 10 Reps per side  Banded Shoulder Rotations – 10 Reps per side  Banded Lat/Samson Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Clean Complex (17 Minutes)  4 Sets  Sets 1 and 2:… Read more »