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Bench Press (5-5-3-3-3+) Metcon (Time) 27-21-15-9 Cal Bike Burpee Box Jump Overs
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Warm-up Hindged, Banded Valgus/Varus 2×20 Partner prone heel pulls (activate hamstring) Jog, in place to 50 m run High Knees, in place to 50m run Single leg run 100ft x6 (3r/3l) Air Squat after every 200ft Metcon (6 Rounds for time) Every 6 min for 30 min Run 400m Box Jump Overs x20 Thruster x15...
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Warm-up Before class starts: CS Activation Row x10 Strokes @ 15/20/25/30SPM x3 5 Burpees between each interval Clean and Jerk Prep: W/bar- Pull-Under Press in Split/Squat Hang Clean Pause Jerk Clean & Jerk Clean and Jerk (10×1) *Emom **Build ***Utilize Split or Push Jerk Metcon (AMRAP – Rounds and Reps) Squat Clean and Jerk x3...
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Back Squat (5-5-3-3-3+) Metcon (Time) 50-35-20 Wall Balls 20-15-10 Pullups
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Warm-up Banded Side Steps + Skips 3×5+10 Banded Squats (knees) x10 Banded Goodmorning x10 3 rounds Supine Push/Pull x30sec x3 Metcon Prep: Walking Lunge 25ft Farmers Carry (Light) 25ft Air Squat x10 Front Rack Lunge (Light) 25ft Farmers Carry (Metcon Weight) 25ft Air Squat x10 Front rack Lunge (Metcon) 25ft Metcon (AMRAP – Rounds and...
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Warm-up Before class starts: CS Activation Partner Shoulder Stretch Knee Tucks/Leg Lifts x10 Push-up to Pike x10 2 rounds Press Press in Squat/Split Tall Jerk Jump/Land Jerk/Split Jerk Split Jerk (3-3-3-3-3+) Push Jerk (5-5-5-5-5+) *Choose which every jerk you would utilize for a one rep max. **Build ***Balance above weight Push Press (10-10-10+) Metcon (Time)...
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Warm-up Pull-a-parts x30 Low Row x15 High Row x15 W/Y x10 Metcon (No Measure) Chest Supported Row x10-15 Straight Arm Pull-down x10 4 rounds Lat Pull-down (eccentric focus) 4×8-10 DB Front raise 4×10 Ring Roll outs 3×10
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Warm-up Run 400m Pass Throughs Press to 1/2 Squat Press to Squat Overhead Squat Drop Snatch Pull-under Hang Snatch Snatch Metcon Prep: Run 200m P.Snatch x5 Walball x10 Overhead Squat x5 Metcon (2 Rounds for time) Power Snatch x15 135/95 Run 400m Wallball x30 20/14 Run 400m Overhead Squat x15 135/95 Rest 8 Minutes *Give...
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1 Power Clean + 2 Squat Cleans (1-1-1-1-1) Metcon (AMRAP – Rounds and Reps) 15 AMRAP 400m Run 10 HSPU 6 Power Cleans
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Warm-up Max Double Under Prep: Calf Raises Bounds Singles Standing Double Single-Double-Single Doubles Max Double-Unders (AMRAP – Reps) Max set of Unbroken Double-Unders *10 minutes to set max unbroken set. **Alternate options: – Max Singles> Single-Double-Single Chest to Bar/Pull-up Prep: Hollow Arch (Slow + Dynamic) Kip w/hand release Half Pull-ups Pull-ups Chest to Bar Chest-To-Bar...
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Workout of the Day

CrossFit

  • CrossFit WOD 4/26/19

    Warm-up
    Step ups x10

    Waiter Squat x5/5

    Exploding Step-up x10

    Front Squat x10

    Clean & TTB Prep:

    Pull-unders

    Knee tucks x5

    Hang Clean

    Leg Lifts x5

    Hang Clean w/Bar

    Toes to Bar x5
    Hang Clean (2-2-2-2)
    *Build

    **Perform 5 strict hanging leg raises/toes to bar between each set.
    Metcon (Time)
    Row 400m

    Hang Squat Clean x15 95/65

    Toes to bar x15

    4RFT

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