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CrossFit
Warm-up Row 2m Medball squat throw (partner) Metcon Prep: Press Front squat Thruster Pull-under to Thruster hang clean to Thruster Squat clean thruster. Metcon (Time) 80 cal row 40 Squat Clean Thrusters 20 Burpees over Partner. 60 Cal row 20 Squat Clean Thrusters 10 Burpees over partner 40 cal row 10 Squat Clean Thrusters 1000m...
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Warm-up Flutter kicks x50 V-ups x10 Side plank w/twist x10 3 rounds Pull-up Prep: Discuss rib/elbow position & importance of Negative. Metcon Prep: 3-4 sets 3 Wallballs 3 HSPU *build weight of Wallballs and ROM of HSPU gradually over the 3 sets Pull-ups (5×5-8) *3-8 sec negative **the lower your ability is to do pull-ups,...
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Warm-up Leg swings High steps Lateral banded walk Banded squat Metcon (No Measure) Lunge (Front Rack) 3×10 (NOT alternating) Step-ups (hanging) 3×10 Donkey Kicks 3×15 Hip ext x15 Sumo Grip deadlift x10 3 Round
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Warm-up Shoulder rolls Lunge with reach overhead KB movement Demo KB clean and Jerk Prep: Front Rack talk “Thumbs behind” Demo Iron Shoulders (Weight) KB Candle stick walk 100ft Rear scale w/row x10 KBS w/high pull x5 3 rounds on each arm. *Maintain same weight on all three sets. **candle stick carry will be the...
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Warm-up Windmill Bottom squat hold (barbell assist) BN Press Press in half squat Press in full squat OHS Pull-under (power to full) High hang (power to Full) Hang (power to full) Power snatch Snatch Power Snatch (5×3) Snatch (5×2) *build for each set **one set every 90sec. 2 min transition between P.SN. And SN. ***Develop...
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Warm-up Jumping jacks Stationary Lunge Ring row Push ups Front squat prep Ring Dip scaling MU Scaling 1 round with empty bar. 3.2.1.Go! Metcon (AMRAP – Rounds and Reps) AMRAP 32 9 Burpees 7 power cleans 5 front squats 3 muscle ups/ring dips *Strive for constant movement. **Utilize a weight and skill set that allows...
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Warm-up Run 200m Suitcase carry 200ft x20 RKBS *partner up 3.2.1.Go! Metcon (Time) Partner WOD Run 200m Farmers carry 100ft x30 Russian KBS (x2) 20 RFT *Partners Alternate rounds **Target 2-3m rounds ***Utilize a weight that is challenging toward the end but can remain unbroken.
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Warm-up Row 2 minutes Pick Drill Legs Legs/back Full stroke Press in squat Knee tucks Overhead squat Toes to bar Metcon Prep Metcon (Time) Amrap 15 Overhead squat Cal row Toes to bar Cal row 21-15-9 *We want fast. Use a familiar weight and ROM for the toes to bar. **AMRAP Final calorie row with...
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Metcon (No Measure) Chest supported row Reverse flys 4×10 Chin-ups 4×4-8 w/5 sec negative DB/KB Row 3×10 Seated Hammer Curls DB Skull crushers 3×15
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Warm-up T’s V’s Barbell Prep Upright row Press Push Press Pull-under High Hang power clean Hang power clean Power clean Push Press (10×1) Power Clean (10×3) *one round every 90sec ** increase weight each set. Metcon (AMRAP – Reps) AMRAP 6 Power Clean Push Press 1-2-3-4-5-6——— *50-60% of heaviest sets
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Workout of the Day

CrossFit

  • CrossFit WOD 7/20/19

    Warm-up
    Row 2m

    Medball squat throw (partner)

    Metcon Prep:

    Press

    Front squat

    Thruster

    Pull-under to Thruster

    hang clean to Thruster

    Squat clean thruster.
    Metcon (Time)
    80 cal row

    40 Squat Clean Thrusters

    20 Burpees over Partner.

    60 Cal row

    20 Squat Clean Thrusters

    10 Burpees over partner

    40 cal row

    10 Squat Clean Thrusters

    1000m partner run
    *Split work evenly

    **increase weight on Clusters each interval

    ***use multiple bars if needed.

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