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Teens Warmup (No Measure) 5 Handstand Kick Ups Bear Crawl Single Leg Hops 5 Perfect Slow Squats 10 Spiderman Lunges Shoulder Press (65%x5, 75%x5, 85%x5+) Skillwork (No Measure) Push Jerk Metcon (Time) 5 Rounds 24 Dubs 12 Air Squats 6 Push Jerks
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Coaches Choice (No Measure) Metcon (No Measure) 10 EMOM Even Min-Deadlifts x3@85% Odd- Dubs x50 Scaled Level 1 Deadlift x3@80% Dubs x30 Level 2 Deadlift x8@70% Singles x50 Metcon (Time) 800m Run then 21-15-9 HRPU SDLHP 75/55 then 800m Run
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Metcon (No Measure) Emom 9 Min 1 Bridge Press x5 Min 2 Squat Therapy x10 Min 3 Sot Press x10 Back Squat (Perform 1 Set every 2 minutes) S1 – x5 @ 70% S2 – x3 @ 75% S3 – x3 @ 80% S4-S5 – x2 @ 85% Metcon (Time) Every 4 min for 16...
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Teens Warmup (No Measure) Bear Crawl 5 Burpees 10 Mountain Climbers 30s Bottom Squat Hold Precision Jump Carioca Back Squat (65%x5, 75%x5, 85%x5+) Skillwork (No Measure) Front Squat Push Press Metcon (Time) 15-12-9-6-3 Front Squats 95/65 Push Press 95/65 Box Jumps 24/20
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Mobility and Breathing (No Measure) Metcon (AMRAP – Reps) Tabata – Complete all 8 rounds of the movement before moving on to the next. Dubs Rest 40 Sec Kb Snatches 35/26 Rest 40 Sec Burpees Rest 40 Sec Sit-ups Rep Goals Dubs x30-35 KB Snatches x6-8 (3-4 each arm) Burpees x6-8 Sit-ups x6-8
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Teens Warmup (No Measure) 10 PVC Pass Throughs 10 OH Lunges 10 Side to Side Hops 10 OH Squat 4 Monkey Hangs Skip Deadlift (55%, 60%, 65%, 70%, 75%) Skillwork (No Measure) Dubs Metcon (Calories) 8 Rounds 1 Min Work 2 Min Rest Max Calorie Row
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Front Squat (Build to a Heavy 5RM) This could be anything. You all have been squating like beast! Feel free to go as heavy or light as you want. Your effort should match your mindset. Metcon (Time) 5 RFT Over Head Walking Lunge 45/25 (plate) 50Ft x15 Pull-ups x7 Front Squats @ 70 % of...
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Teens Warmup (No Measure) 10 Squats 10 Push Ups Bear Crawl Carioca High Knee Skip Reverse Pedal Shoulder Press (5RM) Skillwork (No Measure) Front Rack and Push Press Rack Positions Metcon (Time) 15-12-9-6-3 Front Squats 95/65 Push Press 95/65 Toe to Bars
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Metcon (No Measure) 3 Rounds NOT for time Sword Drill x 10 Side lying T-spine Drill x6 Scorpian x5 Shoulder Press (8 minutes to build to a 3RM) Push Jerk (x4 Emom8) Take 5 minutes to find a heavy working set of 4 reps. This should be a weight that is challenging but you should...
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Workout of the Day

CrossFit

  • CrossFit WOD 5/18/19

    Warm-up
    400m run

    Cannon Ball Rock

    Hollow Rock

    Hanging Hollow/Arch (dynamic)

    Knee tucks/Toes to Hips/Toes to bar

    Ring Pull-ups

    Ring Muscle-ups

    Workout Rehersal:

    Toes to Bar x5

    Box Jump overs x 10

    MU/Pull-ups x1-2

    run 200m

    2 rounds to understand rythem.
    Metcon (AMRAP – Rounds and Reps)
    AMRAP 20

    Toes to Bar x10

    Box jump overs x20

    Muscle-ups/Pull-ups x5

    *Partner Run 200m after every round.
    *You go, I do. (Alt Exercises)

    **Sub knee tucks, ring row, ring pull-ups for TTB and MU.

    ***Partners run every 200m together.

CrossFit Teens

  • CrossFit Teens WOD 5/7/19

    Barbara (Time)
    Five Rounds for time:
    20 Pull-ups
    30 Push-ups
    40 Sit-ups
    50 Squats
    *3-minute rest after each round*

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