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Warm-up Plyo ladder Windmill 3×3 t-get up prep: 10 steps Metcon (Weight) 50ft plate push 75 double unders X2 Turkish get ups Rest 1m 5 rounds *Be patient with the plate push. If it isn’t working, try a different approach. Problem solve to find efficiency. **Substitute a 45s sprint on the bike in lue of...
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Warm-up Banded hydrants Banded split squats (off rig) Pick three. Different heights to raise your heels. High, medium, floor. Squat and twist x3 each arm Then Squat x10 @ each height Metcon prep Demo three positions and purpose. Practice 3.2.1.Go! Back Squat (5×5) *Across **If you have been present for the past several weeks of...
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Warm-up V-up x10 Hollow body flutter x30s Half L-sit 10s each Leg (hanging) Plyo push-up x5 each arm over a plate. 3 Rounds Sprawl on mat 45s Straddle stretch to heels over head x5 3 rounds Metcon prep Discuss rotation and expectations. 3.2.1.Go! Metcon (No Measure) 15/10 cal bike Burpee x7 Every 90s for 4:30m...
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Warm-up Jump rope singles KBS Deadlift Push-ups Double unders RBKS Pike push-ups KBS HSPU range test 3.2.1.GO! Metcon (No Measure) Every 3m for 30m 30 double unders 10 KBS 5 HSPU *This will be a push. **If possible keep HSPU strict. ***Maintain 60s or more rest for the first half of the workout. Fall off...
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Warm-up Cross over symmetry: 90/90 W/y Overhead squat Barbell prep: Snatch grip press Snatch grip push press Press to squat h/m/l Overhead squat Snatch balance Snatch Grip Push Press (3×3) Across Snatch Balance (5×2 ) *Build Overhead Squat (5×1) *Build **As you progress through the movements ensure you are retaining and building upon the mechanics...
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Warm-up Nordic lift x10 Squat and twist x 5 each arm (elevate heels and gradually drop then) Hollow arch/bear swings/MU prep Deadlift prep: top down Waist to thigh Waist to knee Waist to shin Waist to deficit Metcon prep: Discuss flow Deficit Deadlift (2×8) Deadlift (3×6) *Across for all sets. **Treat the deficits at mobility....
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Warm-up Walk on knees, crawl 50ft (use pad if sensitive) V-ups Toddler rolls Forearm slides Bench prep Demo and breakdown Metcon flow Claim real-estate Metcon (AMRAP – Rounds and Reps) Wallball x20 Bench x10 DB/KB clean and Jerk x20 (10 each arm) Amrap 20 *Start conservative and strive to maintain the same paces. **Sets should...
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Warm-up Wall sits Dead bugs Spanish Squats Banded squats Back squat prep 1/4 1/2 Full Metcon prep: Demo movements Explain flow 3.2.1. Go! Pause Back Squat (3×1) *Increase weight each set **Slow tempo in decent. 3-5s ***The pause is a big variable that will effect the weight. Make it challenging, but precision is still the...
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Warm-up SG Upright row to OH Press to OHS Drop snatch Tall snatch Hang M Snatch Hang snatch Snatch Metcon (4 Rounds for weight) 4x10m Amraps Partner workout ME 1K Row Remaining time build to Max Snatch *Split the row evenly **One person lifts at a time. If you’re using multiple bars cheer on your...
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Warm-up Seated wall slides Standing lag slides Dynamic medball plank 30s Push up x5 3 rounds Push-jerk prep Press in dip (three different depths to identify high, medium, and low.) Tall jerks Push jerk (coach two count tempo.) Metcon Prep: Demo movements Super set bench and high pulls to find working weights. Push Jerk (4×3)...
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Workout of the Day

CrossFit

  • CrossFit WOD 12/10/19

    Warm-up
    Plyo ladder

    Windmill

    3×3

    t-get up prep:

    10 steps
    Metcon (Weight)
    50ft plate push

    75 double unders

    X2 Turkish get ups

    Rest 1m

    5 rounds
    *Be patient with the plate push. If it isn’t working, try a different approach. Problem solve to find efficiency.

    **Substitute a 45s sprint on the bike in lue of ability to do double unders.

    ***Turkish get up should be a challenge on its own and require a ton of focus under fatigue. If a rep is failed, it means rest longer.

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