22.2 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time ofDeadlift (225/155)Bar-facing Burpee Time cap: 10 minutes WARM UP 5:00 Air Bike@Z1 or Conversational Pace*Increase intensity slightly for the last minute Activation: Hip 90/90 Stretch: 3×0:15 Holds + 0:10 Rest b/t holdsHip 90/90 Rotations: x5/sideFoam Roller, Thoracic Extension: 3×0:15 Holds + 0:10 Rest b/t Holds 3 SetsMcGill Curl Up: x5/sideDead Bug: x8/sideBird Dog: x8/side General Warmup: 2 SetsCobra Push Up: x8Tall Plank + Shoulder Taps: x0:15 + 10Push Up: x5 2 SetsSingle Leg Glute Bridge: x10/sideBanded Good Morning: x 15 Specific Warm Up: Row:3 Sets:30 Build Up Row:10 Sprint:30 Low Pressure Row Rest 2-3:00 2 sets@75% Effort5 Deadlift@135/855 Bar Facing Burpees+1 set@85-90% Effort3 Deadlift@185/1153 Bar Facing Burpees+1 set@Workout Pace3 Deadlift@225/1553 Bar Facing Burpees Pacing / Strategy Having a step by step plan might play a bigger role in 22.2 vs 22.1. This starts with warm up, having a strategy for pacing, movement pattern and rest...Read more

22.1 15:00 AMRAP 3 Wall Walks12 DB Snatch (50/3515 Step Down, Box Jump Over (24/20”) WARM UP 5:00 Air Bike@Z1 or Conversational Pace*Increase intensity slightly for the last minute Activation: Elevated Pigeon Pose: x:60/sideHip 90/90 Rotations + Extension : x6/sideThread the Needle: x8/side 2 SetsHollow Hold + Arch Hold: x:30 + :30Prone I/Y/T’s: x10/eachPaused Bird Dog: x8/side General Warmup: 2 SetsCobra Push Up: x8Toe Taps From Downward Facing Dog: x10Shoulders Elevated, Single Leg Hip Thrust: x10/side 2 SetsSingle Arm, DB Cuban Press: x8/sidePaused Air Squat: x5 Specific Warm Up: 3 Sets with increasing intensity*1 Wall Walk6 DB Snatch4 Step Down, Box Jump Over *First set @ 75-80% effort, second set @ 85-90% effort, final set @ planned workout intensity*If competing in the Foundations Division, you will perform bear crawls and box step overs in place of wall walks and box jump overs. Pacing / Strategy This workout has a sneaky...Read more

This next weightlifting cycle consists of an 11-week, 3-mesocycle training program that will feature two, 4-week blocks, followed by a 3 week Competition Prep that is perfect for testing and establishing new PR’s. The first 4-week block will feature plenty of higher volume lifts and complexes, as well as a hypertrophy focus in the assistance exercises. The second 4-week block will continue to feature some higher volume work, but will place more emphasis on plyometrics and power production. The final 3 weeks will be considered the competition prep phase that will prepare you to test your lifts at the gym or compete on the platform. This program is not solely for full time weightlifters, it is also the perfect cycle for any athlete looking to maximize strength and focus on weightlifting! Click below to start now with a 7-day FREE trial Program start Date: 2/7Program End Date: 4/2311-Week Cycle SIGN...Read more

Below is a brief list of terminology and the types of training prescriptions you’ll see in your program and what they mean. KB = Kettlebell DB = Dumbbell BB = Barbell SA or SL = Single Arm or Single Leg, meaning that exercise is performed 1 arm or 1 leg at a time ME = Maximum Effort for the training session. Does this mean PR Attempt? Maybe…Not always. It means give your maximum effort for the session. ME Reps = The maximum amount of Reps you can perform in one continuous set DE = Dynamic Effort or SPEED sets. Does this mean performing a certain amount of reps for time? No. It means perform each lift or movement as FAST as you possibly can. Sometimes %’s will be assigned, sometimes they will not be. MTR = Maximum Training Resistance, This is the heaviest weight you can use on any given exercise while maintaining GOOD technique and minimal misses....Read more

Team Soul’s 2021 CrossFit season begins with WODAPALOOZA. For those who have been long time followers of our program this is not news to you. WZA is and has been the kick off of our season since its inception. WZA has always played a fundamental role in the structure of our competition calendar. There’s a couple reasons for that, the fact that it is the largest CF event in the world, takes place a couple months before the Open and happens to be right in our back yard all make it a perfect jump off for the start of the season. The fact that I worked as the Program Director for 2 years also doesn’t hurt. When we look at CrossFit through the lens of sport, structuring the year around events, tests, projections becomes extremely important. Working out as hard as you can all of the time may be fun...Read more