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CrossFit
Warm-up (No Measure) seated box jump (low) x 5 wall walks x 3 kb swing x 10 seated box jump (medium) x 5 hang clean w/pvc x 10 push jerk w/pvc x 10 seated box jump (high) x 5 full clean w/bar x 5 push jerk w/bar x 5 *Rest 20-30 seconds between each movement,...
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Muscle-ups (muscle-up practice ) items to cover: – false grip/normal grip – hollow and arch position – hips to rings, rings to sternum – support position – Muscle-up modification (see video) *Utilize modification to discuss and practice false grip, support position, and “rings to sternum”. **Utilize rings to discuss and practice hollow/arch positions and “hips...
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Bench Press (5@55% – 5@65% – 5@75% – 3@85% – 1+@95%) Metcon (AMRAP – Rounds) AMRAP 20 400m run 15 wall-balls 15 burpees
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Handstand Walk (10 Min ) Metcon (Time) For time: 50 ft. handstand walk/bear crawl rest 1 min 50 air squats rest 1 min 50 ft. handstand walk/bear crawl rest 1 min 50 air squats rest 1 min 50 ft. handstand walk/bear crawl rest 1 min 50 air squats
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Back Squat (5@55% – 5@65% – 5@75% – 3@85% – 1+@95%) Metcon (Time) For Time: 1 shuttle sprint 5 power clean (135/95) 2 shuttle sprints 3 power clean (155/105) 3 shuttle sprints 1 power clean (175/115) Rest 3 Minutes 1 shuttle sprint 3 power clean (185/135) 2 shuttle sprint 2 power clean (205/155) 3 shuttle...
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Deadlift (3@70% – 3@80% – 3@90%) Utilize wave 2 “90%” Metcon (AMRAP – Rounds) Death by 10m sprint *Begin the first minute with one 10m sprint. Add 1 sprint each minute until you can no longer complete the number of sprints within the minute.
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Warm-up (No Measure) Complete the following: cal row x 10 (slow) hollow body hold x 30sec superman hold x 30sec single arm kb russian swing x 8/each arm single arm kb press x 8/each arm cal row x 10 (faster) hanging knee raise x 6 dumbbell hang clean x 6/each arm dumbbell push press x...
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Warm-up (No Measure) complete 2 sets: single-under x 50 rest pause air squat x 8 rest bottoms up kb press x 5L/5R rest straight leg sit-up x 8 Unbroken Double-unders (AMRAP – Reps) Utilize 10 minutes of class to over drills, progressions, practice, and then perform 1 max effort attempt at as many unbroken double-unders...
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Bench Press (3@70% – 3@80% – 3+@90%) *Utilize wave 2 “90%” Laura (AMRAP – Rounds) With a partner, complete as many rounds as possible in 21 minutes of: 30-cal. row 20 burpees over the rower 10 power cleans ♀ 105 lb. ♂ 155 lb. To learn more about Laura click here Scaling: This workout should...
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L-Sit (Practice L-Sit for 10 Minutes ) Pick one or many of the variations below and practice for the duration of the 10 minutes: – Front Scale – Back Scale – Seated single leg raise, hands behind torso – Seated single leg raise, hands by hips – Supine single leg raise – Supine leg raise...
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Workout of the Day

CrossFit

  • CrossFit WOD 2/26/2021

    Warm-up (No Measure)
    seated box jump (low) x 5

    wall walks x 3

    kb swing x 10

    seated box jump (medium) x 5

    hang clean w/pvc x 10

    push jerk w/pvc x 10

    seated box jump (high) x 5

    full clean w/bar x 5

    push jerk w/bar x 5

    *Rest 20-30 seconds between each movement, maybe more if discussing a movement

    **Execute very detailed reps, especially during the clean and jerk portions
    Coaches Note: Utilize the rest periods to discuss movements more technical in nature
    Crossfit Games Open 20.4 (Ages 16-54) (Time)
    For time:

    30 box jumps, 24 in/20 in

    15 clean and jerks, 95 / 65lb

    30 box jumps, 24 in /20 in

    15 clean and jerks, 135 / 85 lb

    30 box jumps, 24 in /20 in

    10 clean and jerks, 185 / 115 lb

    30 single-leg squats

    10 clean and jerks, 225 / 145 lb

    30 single-leg squats

    5 clean and jerks, 275 lb / 175 lb

    30 single-leg squats

    5 clean and jerks, 315 lb / 205 lb

    Time cap: 20 minutes
    Crossfit Games Open 20.4 Masters (55+) (Time)
    For ti…

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