Barnes Corner CrossFit – CrossFit Warm-up (No Measure) 3:00 Light Bike or Row, into 3 Rounds: 4 Pushups, 8 Pausing Air Squats, 12 AbMat Sit-Ups 2 Rounds: 3 Samson Stretch on each leg (5 second hold in each) 3 Alternating Spiderman and Reach each side 200 Meter Run – First 100 meters slow, second 100...Read More

Barnes Corner CrossFit – CrossFit Deadlift (5-7-9) Build to a Heavy Set of 5 Repetitions: Romanian Deadlift Build to a Heavy Set of 7 Repetitions: Sumo Deadlift Build to a Heavy Set of 9 Repetitions: Deadlift Warm-up (No Measure) Tempo Row – 4 Rounds of :40s light, :20s “fast” Let our “fast” pace gradually build...Read More

Barnes Corner CrossFit – CrossFit Power Clean (Skillwork (10Min EMOM)) PART #1 On the Minute x 5 (0:00-5:00) Clean Pull + Hang Power Clean + Power Clean (Video) Set #1 – 50% of 1RM Clean Set #2 – 54% of 1RM Clean Set #3 – 58% of 1RM Clean Set #4 – 62% of 1RM...Read More

Barnes Corner CrossFit – CrossFit Power Snatch (Skill Work Progressions) Part #1- Behind the Neck Push Jerk Build to a Moderate Set of 3 Repetitions Part #2- Complex: Snatch Grip Deadlift + Hang Power Snatch + Power Snatch Set #1, on the 0:00… 1 Complex @ 55% of 1RM Snatch Set #2, on the 1:00…...Read More

Barnes Corner CrossFit – CrossFit Back Squat (10-8-6-4-2) 10 Reps @ 71% of estimated 1RM Back Squat 8 Reps @ 76% of estimated 1RM Back Squat 6 Reps @ 81% of estimated 1RM Back Squat 4 Reps @ 86% of estimated 1RM Back Squat 2 Reps @ 91% of estimated 1RM Back Squat Fire Alarm...Read More

Barnes Corner CrossFit – CrossFit Open Test (AMRAP – Reps) AMRAP 20: 50 Wallballs (20/14) *Females 9′ Target 50 Double-Unders 40 Box Jumps (24″/20″) 40 Toes-to-Bar 30 Chest-to-Bar Pull-Ups 30 Barbell Facing Burpees 20 Cleans (145/100) 20 Jerks (145/100) 10 Snatches (145/100) 10 Muscle-Ups or Handstand Pushups (if you don’t have MU)Scale= AMRAP 20: 50...Read More

Barnes Corner CrossFit – CrossFit Back Squat (EMOM) Alternating On the Minute x 12 (6 Rounds): Odd Minutes – 2 Front Squats @ 75% of 1RM Front Squat Even Minutes – 4 Back Squats @ 75% of 1RM Front Squat Front Squat (EMOM) Clean Break (Time) In Teams of 2: 10-9-8-7-6-5-4-3-2-1 Squat Cleans (135/95)(115/65) 100...Read More

Barnes Corner CrossFit – CrossFit Split Jerk (Skillwork) Part #1 – Split Jerk Strict Press 5 Sets of 3 Repetitions, starting with an empty barbell (from rack). The purpose of this first drill is to refine and build stability in our receiving position. The split jerk strict press begins with the athlete stepping into the...Read More

Barnes Corner CrossFit – CrossFit Back Squat (10-8-6-4-2) 10 Reps @ 68% of estimated 1RM Back Squat 8 Reps @ 73% of estimated 1RM Back Squat 6 Reps @ 78% of estimated 1RM Back Squat 4 Reps @ 83% of estimated 1RM Back Squat 2 Reps @ 88% of estimated 1RM Back Squat Fifth Wheel...Read More

Barnes Corner CrossFit – CrossFit Snatch (Complex (1x Power, 1x OHS, 1xFull Snatch)) On the 0:00… 65% of 1RM Squat Snatch On the 1:00… 70% of 1RM Squat Snatch On the 2:00… 75% of 1RM Squat Snatch On the 3:00… Rest This sequence repeats a total of (3) times. Round #2 complexes are completed on...Read More