CrossFit Euphonic – CrossFit Warm-up (No Measure) Three rounds, for quality: 60 Second Handstand Hold (C2W) 6-8 Weighted Pistols (Each leg) 10 Ball-ups (5 sec negative) Metcon (No Measure) EMOM 25 Min 1: 30 Double-unders + 5 Burpees Min 2:…

CrossFit Euphonic – CrossFit Training Clean Complex (8 x 1) 1 x Halting Clean Deadlift 1 x Clean Pull 2 x Power CleansWarm-up to 80% of your 1RM Clean, then perform 8 sets of the complex. Every 2 minutes for…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Spend 15 minutes working on: Kipping Pull-ups Butterfly Pull-ups Kipping Muscle-ups Push Press (5RM) In a 15 minute window, establish a 5RM Push Press. Begin at 50% of your current 1RM. Metcon (Time)…

CrossFit Euphonic – CrossFit Squat Warm-up (No Measure) One round, for quality: 250m Row 4 x Monster Walks 10 Russian Baby Makers 10 Single Leg Bridges (Alt) 5 Pause Goblet Squats (3 sec) Back Squat (5 x 5) Aim to…

CrossFit Euphonic – CrossFit Clean and Jerk (1 x 1) In a 20 minute window, build to a Heavy single Clean & Jerk. Warm up thoroughly and do not go too heavy to soon. Deadlift (1 x 1) In a…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Gymnastics, Three rounds for quality: 10 Second Single arm Hold (Both arms) or 30 second Handstand Hold Rest 1 min… 20 Shoulder Taps / Hand-release Rest 1 min… 20 Thigh Taps / Plate…

CrossFit Euphonic – CrossFit Core Complex 2 (No Measure) 5 Rounds 10 Hollow Rocks 10 V-ups 10 Ab tucks 10 Second Hollow Hold Metcon (Time) Five Rounds, for time: 50 Double-unders 40m Walking Lunge 30 Wall Balls 20 KettleBell Swings…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Spend 15 minutes working on your goals Skill work: HSPU HS Walks Double-unders Muscle-up drills Kipping / Butterfly Toes-to-bar / V-ups Bamboo Bar Stability Metcon (5 Rounds for reps) EMOM 25 Min 1:…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Spend 15 minutes ensuring your Overhead Squat mechanics are fluid. Stretch Wrists Stretch Ankles Open Hips and Shoulders Run through each movement with the bar only, add weight until you can complete each…

CrossFit Euphonic – CrossFit Max Rep Pull-ups (3 Rounds for reps) Perform 3 sets of Max Effort Pull-ups, rest 2 minutes between sets. (As many reps as possible without stopping) Record reps and any scaling used. 1-Mile Run (Time) Max…