Diogo Dias

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap)  *Focus on standards and movement quality ——————————————————————————————————– Workout: CrossFit Open “25.1”  Ladder x 15 Minutes  3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc…  *RX DB: (50/35) /… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Bench Press (17 Minutes)  4 Sets x 5 Reps  *Focus on quality bench reps – not speed  *Rest between working sets  *If you missed week 1 use today as a make up day  ——————————————————————————————————– Workout:… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -into-  3 Rounds  -Then- -into- 3 Rounds  -Then- *CRX: 5 Hang Power Cleans (185/115)  ——————————————————————————————————– Cardio Option: For Time  -into-  3 Rounds  -Then- -into- 3 Rounds … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Snatch (17 Minutes)  4 Sets x 3 Reps  *Stick with power or squat from week 1  *Sets should be done as drop singles for technique  *If you missed week 1 – make up 1RM today … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time  -into- 1 Round  -Then- -into- 2 Rounds  -Then- -into- 4 Rounds  *Wall Walk Scaling Options:  ——————————————————————————————————– Cardio Option: For Time  -into- 1 Round  -Then- -into- 2 Rounds … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Back Squat (17 Minutes)  4 Sets x 5 Reps  *Focus on bracing your core and the quality of your squat *If you missed week 1 – build to a heavy single  ——————————————————————————————————– Workout: Every 3… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: 4 Intervals (3 Minutes ON / 1 Min OFF)  AMRAP x 3 Minutes  *Pick up where you leave off after rest period  *One score: Rounds + Reps completed across all 4… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: Every 6 Minutes x 3 Rounds  9 – 7 – 5  -in remaining time complete: *RX+: Barbell (135/95) / Chest 2 Bar Pull Ups  *CRX: Barbell (155/105) /… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Bench Press (17 Minutes)  *Find a partner and spot each other *Make small jumps and rest between attempts  *Warm Up Rep Scheme: ——————————————————————————————————– Workout: For Time  5 Rounds  *Rest 1 Minute at the completion of… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *Front squats come from the floor  ——————————————————————————————————– Workout: For Time  ——————————————————————————————————– Cardio Option: For Time  ——————————————————————————————————– Core: 4 Rounds