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Warm-up 0-5:00 Briefing 5:00-30:00 Hip Flexor Knee Lifts 2×15 Kneeling Leg Kickouts Knee Lockouts 2×20 Banded Hamstring Curl Situps x20 KB Romanian Deadlift x20 KB Swing Demo Metcon (Time) 3 RFT 800m Run 50 KB Swings 50 Situps
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Warm-up 0-5:00 Briefing 5:00-20:00 Wrist Mobility Split Squat Good Mornings 2×10/10 Marching Hip Bridges x20 90/90 Hold 2 minutes per side Elbow Rotations x20 Front Squat (3-3-3-3-3) Increase weight every round Metcon (Time) Power Clean and Jerk Demo Box Jump Demo 21-15-9 Power Clean and Jerks 95/65 Box Jump Overs
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Metcon (Time) 2 RFT 90/70 Cal Row 70 Wall Balls 50 Kettlebell Swings 30 Burpee Box Jump Overs
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Warm-up 0-5:00 Briefing 5:00-15:00 Pvc Press Out 2×10 Prone Snow Angel 2×10 Prone PVC Press 2×15 Push Jerk Demo 15:00-25:00 Push Jerk (5-5-5-5-5) Increase every round Pause at catch for 2 seconds Metcon (Time) 25:00-45:00 HSPU Demo Pistol Demo SDLHP Demo 5 RFT 7 HSPU 14 Pistol Squats 21 SDLHP 75/55
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Warm-up 0-5:00 Briefing 5:00-20:00 Calf Stretch Banded Single Deadlift Banded Reverse Lunges Elbow Rotations High Hang Muscle Cleans High Hang Power Clean Low Hang Power Clean Below Knee Power Clean Power Clean 3 Position Power Clean (1-1-1-1-1) Above knee, below knee, from ground Same Weight Metcon (Time) 21-15-9 Power Cleans 42-30-18 Double Unders
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Warm-up 0-5:00 Briefing 5:00-30:00 Running Warmup Drills Squat Therapy Pass Throughs x20 Banded OH Pul Aparts Banded OH Distraction OH Squat Demo Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#
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Warm-up 0-5:00 Briefing 5:00-30:00 Standing Around the World x20 Banded Elbow Raise 2×10/10 Prone OH Sweep 2×10/10 Banded Good Mornings x20 V Ups x10 Banded Tricep Press Downs x15 Hanging Shrugs x10 KB Swing Demo Pushup Demo Toes to Bar Demo Metcon (Time) 1-2-3-4-5-6-7-8-9-10 KB Swings Pushups Toes to Bar
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Warm-up 0-5:00 Briefing 5:00-20:00 500m Row Split Squat Good Mornings 2×10/10 Marching Hip Bridge x20 90/90 Hold 2 minutes Front Squat Demo Front Squat (5-5-5-5-5) Work up to 5RM Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups
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Metcon (Weight) 10 min Atlas Stone Demo 10 min to establish heaviest lift Metcon (AMRAP – Reps) 10 AMRAP 50′ Atlas Stone Carry 3-6-9-12… Box Jumps Atlas stone light enough to not drop on floor
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Warm-up 0-5:00 Briefing 5:00-15:00 Pvc Press Out 2×10 Prone Snow Angel 2×10 Prone PVC Press 2×15 Push Jerk Demo 15:00-25:00 Push Jerk (5-5-5-5-5) Increase every round Pause at catch for 2 seconds Metcon (AMRAP – Rounds and Reps) 25:00-45:00 HSPU Demo Pullup Warmup Situp Demo 45:00-60:00 10 AMRAP 5 HSPU 7 C2B 9 Situps
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Workout of the Day

CrossFit

  • CrossFit WOD 9/22/20

    Warm-up
    0-5:00

    Briefing

    5:00-30:00

    Hip Flexor Knee Lifts 2×15

    Kneeling Leg Kickouts

    Knee Lockouts 2×20

    Banded Hamstring Curl Situps x20

    KB Romanian Deadlift x20

    KB Swing Demo
    Metcon (Time)
    3 RFT

    800m Run

    50 KB Swings

    50 Situps

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