062916


CrossFit Relentless – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up

Clean Mobility

Clean Prep

Strength

3 Position Clean

1 Rep EMOM for 12 Minutes @70% of 1 RM

1 Rep = High Hang Clean + Below the Knee Clean + Clean

Conditioning

Dumbbell Hell (Time)

4 Rounds for Time:

20 Renegade Rows

20 DB Thrusters

20 Russian Twists

10 Sit-up and Presses

Rx: 30/20

Rx+: 40/30 and add a push-up between each row


062816

CrossFit Relentless – CrossFit Warm-up Warm-up (No Measure) General Warm-up General Foam Rolling Movement Prep Time Trial 1000m Row (Time) Max Effort 1000m Row Conditioning Metcon (3 Rounds for time) For Time: 100m Sprint 10 KB Swings (53/35) 5 Burpees Rest 4... read more

062716

CrossFit Relentless – CrossFit Warm-up Warm-up (No Measure) General Warm-up Snatch Mobility Snatch Progressions Snatches @50-60% Strength Snatch Deadlift + Snatch Pull + Power Snatch (12×1) 1 Rep EMOM for 12 Minutes @70% of 1 RM Conditioning Metcon... read more

July Programming Update: Posterior Chain

July Programming Focus: Posterior Chain & Form Greetings Relentless Family! I have a few things to cover in today’s blog post article. First, this week’s training article will be published tomorrow since it requires some video that I still need to film. Stay tuned... read more

062616

CrossFit Relentless – CrossFit Warm-up Warm-up (No Measure) General Warm-up Hip/Ankle Mobility Movement Prep Strength High Bar Back Squat (3×5 @60% of 1 RM) Conditioning Metcon (Time) 4 Rounds for Time: 5 Cleans (115/75) 10 Bar Facing Burpees 15 Calorie... read more

062516

CrossFit Relentless – CrossFit Warm-up Warm-up (No Measure) General Warm-up Shoulder/Tricep Mobility Movement Prep Strength Weighted Ring Dips (3-3-3-3-3) Work up to a 3 RM Conditioning Metcon (Time) 3 Rounds for Time: 400m Run 20 KB Swings (53/35) 10 DB... read more

062416

CrossFit Relentless – CrossFit Warm-up Warm-up (No Measure) General Warm-up Shoulder Mobility Movement Prep Strength Shoulder Press (3×5 @60% of 1 RM) Conditioning Metcon (AMRAP – Reps) 3 Rounds for Total Reps: 1 Minute Strict Press (65/45) 1... read more

062316

CrossFit Relentless – CrossFit Warm-up Warm-up (No Measure) General Warm-up Clean Mobility Clean Prep Strength Clean Pull + Clean + Tall Clean 1 rep every minute on the minute for 10 minutes with 65% of 1 Rep Max Conditioning Metcon (Time) 5 Rounds for Time: 10... read more

062216

CrossFit Relentless – CrossFit Warm-up Warm-up (No Measure) General Warm-up Mobility Movement Prep Conditioning Metcon (Time) 4 Rounds for Time: 1000m Row 15 Push-ups 20 Abmat Sit-ups 30 Double Unders Rx+: Clapping Push-ups and Consecutive Double... read more

062116

CrossFit Relentless – CrossFit Warm-up Warm-up (No Measure) General Warm-up Snatch Mobility Snatch Prep Strength Snatch Pull + Snatch + Snatch Balance 1 rep of the complex EMOM for 10 minutes at 65% of 1 RM Conditioning Metcon (AMRAP – Rounds and Reps) As... read more

062016

CrossFit Relentless – CrossFit Warm-up Warm-up (No Measure) General Warm-up Hip/Ankle Mobility Movement Prep Strength Deadlift (3×5 @60% of 1 RM) Conditioning Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Front Squats (135/95) V-ups 200m Run Rx+:... read more

061916

CrossFit Relentless – CrossFit Warm-up Warm-up (No Measure) General Warm-up Overhead/Lat Mobility Movement Prep Strength Weighted Pull-ups (3-3-3-3-3) Work up to a 3 rep max Conditioning Metcon (AMRAP – Reps) Tabata For Total Reps: Ring Dips Hollow Rocks... read more

061816

CrossFit Relentless – CrossFit Warm-up Warm-up (No Measure) General Warm-up Overhead Mobility Movement Prep Strength Push Press (1-1-1-1-1-1-1) Work up to a 1 RM Conditioning “Inverted Fran” (Time) 21-15-9 Handstand Push-ups KB Sumo Deadlift High... read more

061716

CrossFit Relentless – CrossFit Warm-up Warm-up (No Measure) General Warm-up Clean Mobility Clean Prep Strength Clean (12 Minutes to a 1 RM) Conditioning Metcon (Time) 5 Rounds for Time: 10 KB Swings (53/35) 15 Toes to Bar 10 Burpees No Rx+ today. Move and... read more

061616 – “Karen”

CrossFit Relentless – CrossFit Warm-up Warm-up (No Measure) General Warm-up Hip and Shoulder Mobility Wallball Prep Conditioning “Karen” (Time) 150 Wallballs for Time (20/14) Rx+: Do 90 Double Unders and 30 Muscle Ups after the wallballs. 13 minute... read more

061516

CrossFit Relentless – CrossFit Warm-up Warm-up (No Measure) General Warm-up Snatch Mobility Snatch Prep Strength Snatch (12 Minutes to a 1 Rep Max) Conditioning Metcon (AMRAP – Rounds and Reps) As Many Rounds as Possible in 15 Minutes: 7 Hang Power... read more

061416

CrossFit Relentless – CrossFit Warm-up Warm-up (No Measure) General Warm-up Hip Mobility Squat Prep Strength High Bar Back Squat (1-1-1-1-1-1-1) Work up to a 1 rep max Conditioning Metcon (Time) For Time: 5-4-3-2-1 Deadlifts (275/185) 10-8-6-4-2 Racked KB Lunges... read more

061316

CrossFit Relentless – CrossFit Warm-up Warm-up (No Measure) General Warm-up Calf Mobility Jump Rope Practice Skill Metcon (Distance) In 12 Minutes: Work to a Max Height Box Jump Metcon (AMRAP – Reps) Max Consecutive Double Unders Conditioning Metcon (Time)... read more

061216

CrossFit Relentless – CrossFit Warm-up General Warm-up Shoulder Mobility Core Activation/Press Review Strength Shoulder Press (1-1-1-1-1-1-1) Work up to a 1 Rep Max Conditioning Metcon (AMRAP – Reps) EMOM for 10 Minutes: 8 Wallballs (20/14) Use remaining... read more

061116

CrossFit Relentless – CrossFit Warm-up Warm-up (No Measure) General Warm-up Clean Mobility Clean Review Strength Clean 2×2 @75% 2×1 @85% 2×1 @95% Conditioning Metcon (Time) Parnter Up: For Time, 2 Rounds Each: 5 Reps of the Bear Complex (115/75)... read more

061016

CrossFit Relentless – CrossFit Warm-up Warm-up (No Measure) General Warm-up General Mobility Core Activation Drills Strength Core Work In 12 Minutes: 3x 60 sec Weighted Planks 3×8 GHD Sit-ups Metcon (3 Rounds for time) 3x 500m Row Sprint Rest for twice as... read more