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Warm-up Wall sits Dead bugs Banded lateral walks Banded squats Back squat prep 1/4 1/2 Full Metcon prep: Rope climb Jump and hang Knee tucks Tuck and hook Rope climb. 3.2.1.Go! Pause Back Squat (3×3 Across) *Keep weights across. **Slow tempo in decent. 3-5s ***The pause is a big variable that will effect the weight....
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Metcon (No Measure) Chest supported rows x10 Strict T2B/Leglift x8 4 rounds Skull crushers x10 Upright rows x10 4 rounds Hammer Front Raise x10 Tricep Kickback x10 4rounds Wrist Ext 3×10
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Deadlift (5-5-3-3-3+) Metcon (AMRAP – Rounds and Reps) 15 AMRAP 15/12 Cal Bike 50 Double Unders 15 KBS
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Big Clean Complex 6 Sets for Max Load High Hang Clean+Low Hang Clean+Clean+Push Press High Hang Clean+ Low Hang Clean+Clean+Push Jerk High Hang Clean+Low Hang Clean+Clean+Split Jerk All Cleans must be Squats
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Warm-up Inch worm Hip thrust Wall slides (Shoulders) Push-ups 3xME (stop @ 20) 5k Prep: Pick drill: Catch to Extension Legs Shoulders Arms Put it together 3.2.1.Go! Bench Press (3-3-3-3-3-3-3-3-3-3) *Build **If you peak before the 10 sets are up remove 10–20% and finish remaining sets across 5k Row (Time) Max Effort 5k Row
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Warm-up Inch worm Straight leg bear crawl Push-up False a grip hang (loose fingers) 30 sec Pike push up Ring row Practice HS. Metcon Prep: Hell slides on wall March (slow, jogging, running) Falling v Leaning RKBS KBS 3.2.1.Go! Metcon (5 Rounds for reps) Handstand push-ups Ring rows 5 rounds of max effort sets *Rest...
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Warm-up Banded finger curls Banded deadlift BN Press 2 rounds rounds of 10 Metcon Prep Knee tucks Leg lifts Toes to bar Snatch deadlift Strict Muscle Snatch Muscle Snatch SG Push Jerk Power Snatch Clean & Jerk Prep: Muscle Clean Clean Push Press Push Jerk/Split Jerk 3.2.1.GO! CrossFit Games Open 15.1 (AMRAP – Rounds and...
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Warm-up I’s/Y’s/t’s Barn Door Bench Demo Metcon Prep 3.2.1. Go! Bench Press (Build to 3RM) *S[pend 15m Building to a 1RM. **If you find it early, drop 30% off and complete sets of 3-5 until time is over. Metcon (4 Rounds for reps) Amrap 6 Wallballs Amrap 5 Burpees to Target Amrap 4 Dubs Amrap...
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Crossfit Games Open 20.1 Teens (Ages 14-15) (Time) 10 rounds for time of: 8 ground-to-overheads, 65 lb/ 45lb 10 bar-facing burpees Time cap: 15 minutes Crossfit Games Open 20.1 Teens Scaled (Ages 14-15) (Time) 10 rounds for time of: 8 ground-to-overheads, 45 lb/ 35lb 10 bar-facing burpees* *May step over bar on burpees Time cap:...
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Warm-up Amrap 5 40sec G2OH (plate) 20 toe touch to OH reach Barbell cycling talk *Attempting to move smooth will yield speed. Attempting to move fast will yield sloppiness. **Keep the bar close. ***Pause overhead to keep cadence. Avoid the bungee cord at the waist. Barbell cycling practice (top down) Hang snatch Snatch Hang clean...
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Workout of the Day

CrossFit

  • CrossFit WOD 10/21/19

    Warm-up
    Wall sits

    Dead bugs

    Banded lateral walks

    Banded squats

    Back squat prep

    1/4

    1/2

    Full

    Metcon prep: Rope climb

    Jump and hang

    Knee tucks

    Tuck and hook

    Rope climb.

    3.2.1.Go!
    Pause Back Squat (3×3 Across)
    *Keep weights across.

    **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 priority.
    Metcon (Time)
    Row 15/12 cal

    Back squat x5

    Rope climb x1

    rest 30s

    5 rounds
    *Maintain weight across all sets.

    **Back squat from the rack. Make the weight challenging.

    ***Hit the row hard. Cap yourself @ 45s of very hard effort.

    ****Rope climb to the best of your skill. 5ft off the ground is better than 0.

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