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CrossFit
Metcon (No Measure) Hip Mobility Then 3 rounds not for time Goblet Squats x8 Squat Therapy x10 Superman to V-up x 5 Each way Back Squat (Perform one set every 2 min) S1 x5 @ 75% S2 x4 @ 80% S3 x3 @ 85% S4 x1-2 @ 90% x 3 rounds Metcon (AMRAP – Rounds...
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Metcon (No Measure) Hip Mobility Goblet Squat x15 Squat Therapy x15 Half-Kneeling Press x15 @ 25/15 Overhead Squat (5×3 @ 75%) Metcon (AMRAP – Rounds and Reps) KB Front Lunge x10 Each leg Alternating 100m Farmers Carry Farmers carry is Measured in 10m Intervals. 10m = 1 Rep RX 26/35 RX +35/53
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Metcon (No Measure) Emom 9 Strict pull-up x 9 Plank 40Sec HandStand Kick-up PP-PJ-SJ Complex (5×2) Push-press, push jerk, split jerk build to a heavy 2 rep within 5 minutes and then perform one set every 2 minutes for 10 minutes. Metcon (Time) HSPU x50 T2B x50 Every time you break the set = 250m...
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Coaches Choice (No Measure) Metcon (Time) Run 1k x40 KBS x20 Burpees Rest 2 min 4RFT
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Metcon (No Measure) Banded Pull-ups (strict) x 10 Turkish Get-up x 3 Each side 2 Rounds Bench Press (5×5) Within 5 Sets work up to a 5 Rep Max 12 minutes CrossFit Games Open 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#
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Metcon (No Measure) Hip Mobility Then 3 rounds not for time Goblet Squats x8 Squat Therapy x10 Superman to V-up x 5 Each way Back Squat (5×2-3 @ 85%) Metcon (AMRAP – Rounds and Reps) Every 3 min until Failure Boxjump x4 20/24 Deadlift x4 135/185 2 Rounds Reps Increase by 4 every round until...
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T-Spine Mobility (No Measure) Hip Flexor Mobility (No Measure) Metcon (Time) 60 Cal Row 30 Cleans 135/95 50 Cal Row 20 Cleans 135/95 40 Cal Row 10 Cleans
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Metcon (No Measure) Batwing x 9 w/2 sec hold Sot Press x10 3 rounds Tall Jerks (3×3 Every 90 Sec) Split Jerk (10×1) Set 1 @ 60% Set 2 @ 70% Set 3 @ 75% Set 4 @ 80% Set 5 @ 85% Set 6 @ 90% Set 7 @ 95% Set 8 @ 98-100%...
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Clam (No Measure) Metcon (AMRAP – Reps) 30 min Amrap Row 1k 30 R. Arm RKBS 30 L. Arm RKBS Row Counts as 1 Rep Every 100 Meters
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Coaches Choice (No Measure) Metcon (No Measure) 10 EMOM Even Min-Deadlifts x3@85% Odd- Dubs x50 Scaled Level 1 Deadlift x3@80% Dubs x30 Level 2 Deadlift x8@70% Singles x50 Metcon (Time) 800m Run then 21-15-9 HRPU SDLHP 75/55 then 800m Run
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Workout of the Day

CrossFit

  • CrossFit WOD 4/26/19

    Warm-up
    Step ups x10

    Waiter Squat x5/5

    Exploding Step-up x10

    Front Squat x10

    Clean & TTB Prep:

    Pull-unders

    Knee tucks x5

    Hang Clean

    Leg Lifts x5

    Hang Clean w/Bar

    Toes to Bar x5
    Hang Clean (2-2-2-2)
    *Build

    **Perform 5 strict hanging leg raises/toes to bar between each set.
    Metcon (Time)
    Row 400m

    Hang Squat Clean x15 95/65

    Toes to bar x15

    4RFT

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