By

Admin
Metcon (Time) 4 RFT 7 Deadlifts (Heavy) 400m Run
Continue Reading
Warm-up 0-5:00 Briefing 5:00-25:00 Banded Serratus Press Out 2×20 Scapular 360 Glide 2×5-10 Cuban Press 2×15 Banded Side Steps 2×20 each side Banded Squats x20 2 Rounds 2 Pullups 4 V Ups 6 Box Jumps 8 Squats Metcon (AMRAP – Rounds and Reps) 20 AMRAP 5 Pullups 10 V Ups 15 Box Jumps 20 Squats
Continue Reading
Warm-up 0-5:00 Briefing 5:00-30:00 Pigeon Stretch 2 minutes each side Cat/Cow Stretch 2×20 Banded Hamstring Pull 2×15 Hamstring High Rig Hold 2 minutes each side Pick Drill 30:00-55:00 Metcon (Time) Partner WOD You Go/I Go Row 100m 200m 400m 800m 1000m Each person has their own rower
Continue Reading
Warm-up 0-5:00 Briefing 5:00-20:00 Prone Rotations x10/10 Prone Y x20 Prone T x20 Elbow Rotations x20 High Pull High Pull to Front Rack High Hang Muscle Clean Low Hang Muscle Clean Muscle Clean Hang Power Clean Muscle Clean (3-3-3-3-3) Same Weight Across Metcon (Weight) 6 Rounds Every 4:00 minutes 200m Run 10 Knee to Elbows...
Continue Reading
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) 30:00-40:00 Metcon prep 40:00-50:00 30 each OH KB Stationary lunge Left KB Snatch Left OH KB Stationary Lunge Right KB Snatch...
Continue Reading
Warm-up 0-5:00 Briefing 5:00-20:00 Single Leg Knee Raises 2×15 Kneeling Kick Out 2×15 Rotating Couch Stretch 2 min Front Squat Demo 20:00-30:00 Front Squat (8-8-8-8-8) Increase weight every round Metcon (Time) 30:00-40:00 Metcon Prep 40:00-50:00 15-10-5 Med Ball Clean to Wall Ball Burpees Toes to Bar
Continue Reading
Metcon (Time) 1 mile Run (weather permitting) then 10 Rounds of Bergeron Beep Test 7 Thrusters 75/55 7 Pull-ups 7 Burpees *Substitute 1600m Row if raining
Continue Reading
Warm-up 0-5:00 Briefing 5:00-30:00 Kneeling T Spine Drills Lat Press Down Knee Tucks Leg Raises Toes to Bar Double Under work Metcon (AMRAP – Rounds and Reps) 25 AMRAP 200m Farmers Carry 10 Toes to Bar 20 Double Unders
Continue Reading
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 Death by Kettlebell Swing (AMRAP – Reps) Begin at 5 Add one rep every minute
Continue Reading
Warm-up 0-5:00 Briefing 5:00-30:00 Banded Single Deadlifts 2×15 Banded Reverse Lunge 2×15 Banded Air Squats 2×15 Banded Steps x20 Pick Drill Burpees Situps Metcon (Time) 5 RFT 500m Row 21 Situps 12 Burpees
Continue Reading
1 2 3 4 5 223

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

CrossFit Teens

Archives