Category

CrossFit
Warm-up SG Barbell upright row Strict power snatch H/m/l Tall power snatch h/m/l Pull-under h/m/l power snatch h/m/l 3 POS power snatch Metcon prep: Low single/high single/double attempt Burpee over bar efficiency 3 POS Power Snatch (5×2/5×1) *Across on doubles; Build on singles ** “3 POS” refers to a high, mid, and low catch position....
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Warm-up Wall sits Dead bugs Banded lateral walks Banded squats Back squat prep 1/4 1/2 Full Standing Bar MU (band;This is for demonstration and understanding of the literal demands of the movements. Static hollow arch Dynamic hollow arch Jumping approach Pull-up Chest to bar Bar MU attempts Pause Back Squat (5×1) *Keep weights across. Increase...
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Weightlifting Snatch Clinic Agenda: Introduction: 0-5 min -Overview Warm-Up: 5-20 min -Crossover Symmetry / Ankle Flexion / Junk Yard Dog Skill Drills: 20-50 min (Burgender Warm-up) -Down & Finish (Speed Through Middle) -Down & Finish Elbows high and outside (keep bar close) -Muscle Snatch (Turnover Strength) -Snatch Lands (Footwork) -Snatch Drop (Footwork, OH Strength, Speed)...
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Warm-up Pizza boy game Candle stick carry Waiter squat Metcon (Time) 90s of wallballs Immediately into 600ft Goblet carry Rest 2m 5 rounds
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Metcon (No Measure) Power & Speed (Rowing) x10 stroke with as much power as possible. spm below 20. Damper @10 -Immediately into x20 strokes w/ damper @ 1. SPM as fast as possible. 10 rounds Metcon (No Measure) Every 4m for 32m complete 30s relax squat hold 30s braced squat hold 30s seated to touch...
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Warm-up Down and backs 2minutes Partner backbend Superman to hollow Underhand/overhand hang. Metcon Prep: Push-up Hollow arch (hanging) Pike push-up Beat swings Kick to wall Pull-up HSPU test “Lazy” deadlift Single unders Deadlift Double unders 3.2.1.Go! Bradshaw (Time) 10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-unders In...
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Warm-up Barbell upright row Strict power clean H/m/l Tall power clean h/m/l Pull-under h/m/l power clean h/m/l 3 POS Power clean Metcon prep: Rope climbs Hang Knee tucks J-hook/heel hook Accent 3 POS Power Clean (5×2-2-2 then 5×1-1-1) *Across on doubles; Build on singles ** “3 POS” refers to a high, mid, and low catch...
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Warm-up Wall sits Dead bugs Banded lateral walks Banded squats Back squat prep 1/4 1/2 Full Pause Back Squat (5×1) *Keep weights across. Increase weight from last week. **Slow tempo in decent. 3-5s ***The pause is a big variable that will effect the weight. Make it challenging, but precision is still the priority. ****Increase weight...
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Push Jerk (10×3) Bench Press (10×3) *Build for each set. ** If you peak before the 10th set. Drop to a challenging but completable weight and finish the remaining. Bench Press (10×3) *Build for each set. ** If you peak before the 10th set. Drop to a challenging but completable weight and finish the remaining....
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Warm-up Bear crawl Inch worm V-up Lunge stretch Pull-up/MU Overhand/underhand hang Kip swing (bar or rings) Big swings Beat swings/rings to hips Ring dips Practice MU Discuss scaling and workout structure. Crossfit Games Open 20.5 (Ages 16-54) (Time) For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10...
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Workout of the Day

CrossFit

  • CrossFit WOD 11/19/19

    Warm-up
    SG Barbell upright row

    Strict power snatch H/m/l

    Tall power snatch h/m/l

    Pull-under h/m/l

    power snatch h/m/l

    3 POS power snatch

    Metcon prep:

    Low single/high single/double attempt

    Burpee over bar efficiency
    3 POS Power Snatch (5×2/5×1)
    *Across on doubles; Build on singles

    ** “3 POS” refers to a high, mid, and low catch position.

    ***Be obsessive on position.
    Metcon (Time)
    150 double unders or 25 cal on bike

    35 burpees over the bar

CrossFit Teens

  • CrossFit Teens WOD 11/8/19

    Crossfit Games Open 20.5 Teens (Ages 14-15) (Time)
    For time, partitioned any way:

    40 muscle-ups

    80-cal. row

    120 wall-ball shots 14/20 lb ball to 9 ft.

    Time cap: 20 min.
    Crossfit Games Open 20.5 Teens Scaled (Ages 14-15) (Time)
    For time, partitioned any way:

    40 chin-over-bar pull-ups

    80-cal. row

    120 wall-ball shots, 14-lb/20lb ball to 9 ft.

    Time cap: 20 min.

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