Diogo Dias

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds  -in remaining time max reps of: *One score: total # of thrusters completed  ——————————————————————————————————– Cardio Option: Every 4 Minutes x 4 Rounds  -in remaining time… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  -Then- 4 Rounds  -Then- *CRX: 6 Deficit Handstand Push Ups (3”/2”)  *Handstand Push Up Scaling Options: ——————————————————————————————————– Cardio Option: For Time  -Then- 4 Rounds  -Then- ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: 3 Intervals (6 Minutes ON / :90s OFF)  -in remaining time AMRAP of: Interval1: 15 Wall Balls / 5 Squat Cleans (115/85)  Interval2: 12 Wall Balls / 4… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Make-Up Day (17 Minutes)  *Retest either the back squat, clean, or jerk from last week ——————————————————————————————————– Workout: For Time  CrossFit Games WOD “Dickies Triplet” 5 Rounds  *CRX: 12 Alt DB Snatches (70/50)  *GamesRX: 8 Alt… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time -Into- 12 – 9 – 6  -Then- -Into- 12 – 9 – 6  ——————————————————————————————————– Cardio Option: For Time -Into- 12 – 9 – 6  -Then- -Into- 12 – 9… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Skill Work: Handstand Push Ups  20 – 25 Minutes  ——————————————————————————————————– Benchmark Warm-Up: 3 Rounds (10 Min Cap)  ——————————————————————————————————– Benchmark WOD: “Diane” 21 – 15 – 9 

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  1 Round  -Into- 2 Rounds  -Into- 4 Rounds  *RX+ Gymnastics OR Weights OR BOTH: *CRX Gymnastics AND Weights:  ——————————————————————————————————– Cardio Option: For Time  1 Round  -Into-… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Jerk (17 Minutes)  *Focus on technique during warm up sets  *Make smart jumps when bar gets on the heavy side  *Finish the cycle strong!  ——————————————————————————————————– Workout: Every 5 Minutes x 3 Rounds  -In remaining time… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: AMRAP x 18 Minutes  *Every 3 Minutes (not including 0:00) complete: *One Score: Total # of rounds + reps completed ——————————————————————————————————– Cardio Option: AMRAP x 18 Minutes  *Every 3 Minutes (not… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Clean (17 Minutes)  *Dial in your technique during your warm up sets  *Make smart jumps especially when barbell gets heavy  *Rest 1 – 1:30 between heavy sets  ——————————————————————————————————– Workout: 4 Intervals (3 Minutes ON /… Read more »