Team USA 2021

Pic courtesy of TeamUSA.org.  Congrats to all of Team USA.  You guys represented our country well and brought home a ton of gold!  Training for Paris 2024 starts now!


2 Rounds:

200M Row

10 Spider-Man Lunge w/twist

7 Bow2Bends

30 sec ring hold (top of dip)


10 Twisting push ups

10 Scorpion

Barbell warmup: With an empty bar and in Clean Grip, perform 3 reps of: Dip/Shrug, dip/shrug/hi pull, hang muscle clean, hang power clean, power clean from mid-shin.  Then, move bar to bench and do 2X5 empty Barbell Close grip Bench.


Close Grip Bench Press


Increase weight ea set

Compare to 16Jun2021

Video courtesy of Juggernaut Training systems. Re-test Week!!! Let’s kick it off with a bang!  Over the last 9 weeks we have put a lot of good work into Close Grip Bench, so let’s see how much heavier we can go per set compared to 16June.  Keep the form good and power that weight up!




Power Cleans (135/95)

Ring Dips

Video courtesy of CrossFit HQ. This WOD was originally posted by Jason Khalipa on NCFit as one of their daily WODs.  This one is based on the Classic “girl” WOD, “Elizabeth”, but takes it up a notch.  Keep elbows from flaring out in the ring dips.

Scaling Options:

Bar weight -> 115/80 -> 95/65 -> As needed

Ring Dips -> Stationary Dips -> Box Dips -> Hand Release Push ups

Cool Down:

Triceps Barbell Smash x 1 Min per side

Video courtesy of SSPT.


Doorway Stretch – 1 Min per side

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