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Warm-up Jump rope skills 5 min (coaches choice, get creative) Squat hold (Bar asst) BN Press (SG) Press to Power Press to Squat Sots Press Snatch Prep: Pull-under (Power) + Pull-under (squat) + OHS High Hang Power + High Hang Squat + OHS Hang Power + Hang Squat + OHS Hang Power Snatch+Hang Squat Snatch+Overhead...
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Warm-up High Knees Jumping Jacks MT Climbers Arm Swings High steps Hang and twist Overhead Squat/Pulling prep: BN Press Ring Row Press Beat Swing Push-Press Pull-up Metcon Prep: Discuss rotations 3.2.1.Go! Metcon (3 Rounds for time) Sled Push 50m 30 Pull-ups/Rows 15 KB/DB Push-press Rest 3-5m 3 Rounds *Each round should push you near your...
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Warm-up Bulgarian Split squat x10 (each leg) Single leg Deadlift x10 (pause on the floor) 3 rounds Back ext hold x30 sec Goblet Squat x10 Good morning x10 3 rounds Deadlift Prep (top Down) thigh Knee Hang Metcon Prep: 3 sets x10 wall balls ending with a weight that is HEAVIER than your planned metcon...
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Back Squat (5-5-5-3-1+) Metcon (Time) 4 RFT 400m Row 25 Front Squats 95/65
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Warm-up Banded Hamstring pulls March in place March into lean (forward/backward) March into 200m run x2 Metcon (Time) Partner Workout 4k Run 2k Partner Medball Carry *Partners alternate 200m runs until 4,000m is achieved. 10 rounds each **Both partners run during medball carry and may swap load between each other at any time. ***Compare score...
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Warm-up Banded side steps Banded squats Metcon Prep: Ring rows/pull-up negatives/pull-ups/MU 3.2.1.Go! Pause Back Squat (5×4) *Across **Have fun. This is week three and the weights should be getting heavy. ***Move with focus and precision. Metcon (AMRAP – Reps) Back Squat Strict Pull-up/MU 1-2-3-4-5-6-7-8——- Amrap 12 *Barbell should be a good reflection of your overall...
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Shoulder Press (5-5-3-3-3+) Metcon (AMRAP – Reps) 10 AMRAP 2-4-6-8-10..: Push Press Sit Ups Box Jumps
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Warm-up Prone Cross w/Rotation Prone snow angle Plyo push-ups Metcon (No Measure) Bench 4×10 (Across) DB Neutral Grip Bench 3×10-15 Dips 3xMEx2 Barbell skull crusher x10 Push-ups xME 3 rounds
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Deadlift (5-5-3-3-3+) Metcon (AMRAP – Rounds and Reps) 10 AMRAP 10yd Walking Lunges 10 Deficit Pushups
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Warm-up juming jacks scorpians high knees back pedal to sprint Banded heel Pulls March (coach lead speed; slow to sprint) Fall v Lean drill 200m assess 400m Pick Drill Legs Legs/Shoulders Full Stroke (Rhythm is the focus) Metcon Prep: Run 200m Row 250m DB/KB Snatch x5 3.2.1.Go! Metcon (3 Rounds for time) Run 400m Row...
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Workout of the Day

CrossFit

  • CrossFit WOD 8/21/19

    Warm-up
    Jump rope skills

    5 min (coaches choice, get creative)

    Squat hold (Bar asst)

    BN Press (SG)

    Press to Power

    Press to Squat

    Sots Press

    Snatch Prep:

    Pull-under (Power) + Pull-under (squat) + OHS

    High Hang Power + High Hang Squat + OHS

    Hang Power + Hang Squat + OHS
    Hang Power Snatch+Hang Squat Snatch+Overhead Squat (10 Rounds)
    Perform as a complex, one round every 2 minutes. Build if possible.
    *There is a lot of dynamics happening. Pay attention to detail and learn something.

    **Balance will be key. It should be obsest over for this complex.

    ***Earn your increase in weight by completing the set. This is about conditioning a good movement, NOT missing.
    CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)
    10-Minute AMRAP of:
    30 Double-Unders
    15 Power Snatches, 75# / 55#
    *Skill will pay the bills here. Move fast, but not so fast that you create an inconsistent environment for your jump rope.

    **Snatch weight should be very confident and unbrok…

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