Competitor Monday

CrossFit Sanitas – Competitor Warm-up 3 Rounds – Not for time. But move continuously at moderate effort. Assault Bike 90sec @ moderate pace 12 Rower Pike Ups Slow and Controlled 10 x Lateral Shuffle and Base (10m out and back Segments) Conditioning Metcon (7 Rounds for time) Row Conditioning: 7 Sets of 600m Row at […]

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Comp Wednesday

CrossFit Sanitas – Competitor Warm-up 3 Sets for Quality 1min Cardio (Run/Row/Bike/Ski) 20 Mountain Climber Lunges 8 Single Arm Ring Rows 5 Seated Box Jump (High Box) 10 Overhead Squats (empty barbell) Weightlifting Pause Snatch + Overhead Squat + Full Snatch (Take 15min to Work up to a Heavy for the Day) Pause Snatch at […]

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Comp Saturday

CrossFit Sanitas – Competitor Warm-up Dynamic and Activation Warm-Up Conditioning Metcon (20 Rounds for time) EOMOM x 20min Even: 100 yard Shuttle Sprint (as 5x 10m out/10m back) Odd: 15 Lateral Box Jump Overs at 24”/20” Barbell Conditioning Metcon (Time) Worm Work 50 Clean and Jerks for Time *non-regionals team 50 Clean and Jerks for […]

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Comp WOD Friday

CrossFit Sanitas – Competitor Metcon (No Measure) 4 Rounds *not for Time 30 Toes to Bar 10 Parallette HSPU

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Comp WOD Saturday

CrossFit Sanitas – Competitor Warm-up 5min Athlete Specific Mobility and Movement Prep then… 3 Rounds for Quality of 250m/200m Row 8 Single Leg RDLs (each side) 8 Single Arm KBS (each side) 8 SA OH Squat (each side) 8-10 Strict Pull-Ups 12-15 Wall Balls Strength Box Squat (10×3 at 65% as EMOM x 10min) Rack […]

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Comp Tuesday

CrossFit Sanitas – Competitor Stamina Conditioning Metcon (Distance) Curve Runner Intervals*Record Total Distance 7 Rounds as 30sec Mod 30sec Easy 30sec Rest These intervals change each round (1/15sec, 2/30sec, 3/45sec, 4/60sec, 5/45sec, 6/ 30sec, 7/15sec *Each one is FAST) 30sec easy 30sec mod These intervals change each round (1/45sec, 2/90sec, 3/2:15, 4/3min, 5/2:15, 6/ 90sec) […]

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Comp Saturday

CrossFit Sanitas – Competitor Competitor Movement Specifc Warm-Up A) C2B Cycling Every :30sec until failure 4-6 Linked Butterly C2B” B) EMOM x 8min 1 Deadlift + 1 Hang Clean Thruster + 1 Power Clean + 1 Front Squat + 1 Thruster *you choose the weight you think you can do across” C) Conditioning 5 Rounds […]

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Competitor Wednesday

CrossFit Sanitas – Competitor Warm-up 3 Rounds 1min Machine 8 Inchworm Push-Ups 10 Dead-Bugs 40m KB Front Rack + OH Carry *Front Rack with Heavy + OH with Light KB (switch sides at 20m) 10 Goblet Squats with Heavy KB Strength Front Squat (Take 10min to Find a Quick Heavy for the Day) Weightlifting Snatch […]

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Comp WOD Saturday

Comp Saturday Warm-up 3 Rounds 20/16 Cal Row 10 1-Arm DB Sotts Press 10 1-Leg Bulgarian Split Squat 20 Alt Single Leg V-Up 60sec Single Leg Glute Bridge Each Leg Weightlifting Snatch (Take 15min to Find a Heavy for the Day) Workout Of the Day R: 10min Between Workouts A) For Time 40-30-20-10 Toes to […]

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Comp WOD Wednesday

CrossFit Sanitas – Competitor Warm-up 15min as.. 2min on Rower then.. 2 Rounds 8 Single Arm KB Swings R/L 10 Goblet Squats 8 Single Arm OH Walking Lunges R/L 8 Inchworm Pushups Strength Back Squat (Back Squats Every 2min for 10min 4 Reps at 75%) Comp WOD Metcon (AMRAP – Rounds and Reps) Partner Workout […]

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