Category

CrossFit
Warm-up Row 500m Pick drill Catch to extension Burpee Box Jump Methods 3.2.1.Go! Metcon (Time) Row 75 cal Burpee box jumps x25 4 rounds *Strap in for a grind. **300cal of rowing + 100 Burpee box jumps = pace and consistency.
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Warm-up Upright row w/hold Upright row to overhead BN press/half squat/squat SGDL High hang muscle snatch + OHS Hang muscle snatch + OHS Muscle snatch + OHS Power snatch Snatch Metcon (5 Rounds for weight) EMOM 20 M1- x5 Snatch DL M2- x2 power snatch M3- x1 Snatch M4- Rest and adjust weight *Build after...
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Warm-up Banded rotations 90 & @side Push-ups Strict pull-ups 3×6 Metcon (3 Rounds for weight) DB Bench x10 Landline/DB/KB Row x10 5 rounds Seated Lateral Raise (Tempo) 3×8 @ 0-3-3 *Across **Use the rounds to log the weight used at each movement. Metcon (AMRAP – Rounds) AMRAP 9 8 KBS 5 Burpee to plate *Greatly...
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Warm-up Banded ankle mobility Banded hip mobility Bent over snow angles x10 Jump rope 30s Wallball x10 2 rounds Deficit clean deadlift Clean deadlift ClnDL+Muscle clean+front squat Clean Metcon (Weight) Emom 24 M1- Wallball – x15 M2- Clean Deadlift – x5 M3-Dubs x45-75 M4- Clean x3 *Keep the clean and deadlift weight across **Learn to...
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Warm-up Mid archer Lateral lunge Standing hip rotation Banded squat Front squat- work on tempo Paused Front Squat (6×6) *Across/Tempo **3-2-3 ***The variables will greatly effect how much weight can be used. ****Create a consistent movement and learn something Metcon (No Measure) Single leg squat x8 each leg Back extension x10 Plank 1m Three rounds...
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Warm-up Row 300m Runners stretch Russian swings Push-up to pike Hang muscle clean Muscle clean Wall walk Power clean Pick drill Metcon (Time) Partner WOD ROW 5k 10 wall walk 100 KBS 100 power cleans
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Warm-up Banded barbell wrist work x5 Hang and twist Knee tuck Half Lsit Leg lift Toes to bar Dub prep Singles Single leg singles Single double under attempt Doubles Strict Toes-To-Bar (6×5) *Slow lower **Close grip parallel arms. ***Sclae by performing leg lifts of the same rep scheme and slow lowering focus. Metcon (No Measure)...
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Warm-up Banded side steps 50ft Squat and twist Waiter squat SG Push press SG Push jerk Snatch balance Metcon prep: Wallball Burpee 2×5 Snatch Balance (4×3) *Across **Build your confidence in the light weights and the build to working weight that will challenge that consistency Metcon (Time) Buy in-Cal bike 15/10 Wallballs x30 Burpees x15...
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Warm-up Metcon (No Measure) Emom 20 X15 SDHP X8 dips/ring dips Metcon (No Measure) Row 17/11 cal EMOM 10
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Warm-up Nordic lift x10 Hydrant x 10 Spanish squats x10 2 round Thruster prep Rope climb skill Running skill Heel slides (wall) March Fall into toes Fall into run 3.2.1.Go! Metcon (Time) 400m run 25 thrusters 75/55 5 Rope climbs (legless or foot assisted) 4 rounds
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Workout of the Day

CrossFit

  • CrossFit WOD 1/24/20

    Warm-up
    Row 500m

    Pick drill

    Catch to extension

    Burpee Box Jump Methods

    3.2.1.Go!
    Metcon (Time)
    Row 75 cal

    Burpee box jumps x25

    4 rounds
    *Strap in for a grind.

    **300cal of rowing + 100 Burpee box jumps = pace and consistency.

CrossFit Teens

  • CrossFit Teens WOD 1/22/20

    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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