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CrossFit
Warm-up Running Drills 2 Rounds Band Assisted Hip Flexor Stretch Band Assisted Lat Stretch 3 Rounds Alternating Single Arm Hang x10 Alternating Plank to Pike Toe Taps x20 Jumping Jacks x30 WOD Movement Demo Metcon (AMRAP – Rounds and Reps) 30 AMRAP 400m Run Then 3 Rounds 15 Wall Balls 20/14 10 Pushups 5 Strict...
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Warm-up Hold bottom of Air Squat for 1 minute 2 Rounds 30s Side Plank each side 30s Single Arm Plank each side 30s Rest Hold bottom of squat with bar on knee 1 minute Front Squat Technique Front Squat (3-3-3+) 70% 80% 90% Add 10# to latest 1RM then use 90% to establish working weights...
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Griff (Time) For Time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad. To learn more about Griff click here
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Metcon (Time) For total time: 3 rounds of: 10 strict handstand push-ups 10 dumbbell hang power cleans 50 double-unders Rest 1 min., then: 3 rounds of: 10 kipping handstand push-ups 10 dumbbell shoulder-to-overheads 50 double-unders ♀ 35-lb. dumbbells ♂ 50-lb. dumbbells Time cap: 10 min.
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Metcon (No Measure) 4 Rounds Not for Time: hang from bar x [accumulate 30 seconds] turkish get-up x 2/each arm fore-arm plank x [accumulate 30 seconds] strict toes-to-bar x 5
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Metcon (Time) For time: 21-15-9 cal bike deadlift F/M: 125/185
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Metcon (AMRAP – Reps) AMRAP 9 3-6-9-12-15… pull-up burpee double-under
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Front Squat (5@45% – 5@55% – 5@65% – 5@75% – 5@85%) Metcon (Time) 4 Rounds for Time: 400m Run 50 air squat
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Metcon (AMRAP – Rounds and Reps) AMRAP 25 25 cal row 25ft. kb/db oh walking lunge (right arm) 25 sit-ups 25ft. kb/db oh walking lunge (left arm) *Choose appropriate weight for overhead walking lunge. Something you can maintain stability throughout the lunge
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Metcon (Time) 3 Rounds for Time: 800m run 40 double-under 20 wall-ball F/M: 14/20
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Workout of the Day

CrossFit

  • CrossFit WOD 4/20/21

    Warm-up
    Running Drills

    2 Rounds

    Band Assisted Hip Flexor Stretch

    Band Assisted Lat Stretch

    3 Rounds

    Alternating Single Arm Hang x10

    Alternating Plank to Pike Toe Taps x20

    Jumping Jacks x30

    WOD Movement Demo
    Metcon (AMRAP – Rounds and Reps)
    30 AMRAP

    400m Run

    Then

    3 Rounds

    15 Wall Balls 20/14

    10 Pushups

    5 Strict Pullups

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