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CrossFit
CrossFit Coaches Choice (No Measure) Front Squat (6×1 @ 95%) Perform one set every 90 Sec. Metcon (No Measure) Extra Work Spend 10 minutes walking on your hands. Scale to wall walks and nose to wall holds if you are not confident on open floor. Snatch Balance 5×3 – Keep it light and fast. Helen...
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CrossFit Metcon (No Measure) Reverse Snow Angel x20 Back Ext x 25 Superman hold 3×20 sec Sumo Deadlift (4×10) Perform 1 set Every 2 minutes Metcon (Time) 4 RFT 200m Farmers Carry x30 Box Step overs 53/35 Metcon (No Measure) Open Gym **Spend 10 minutes working on Kipping/Butterfly Pull-ups. Grab a Coach if you need...
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CrossFit Metcon (No Measure) 2 Rounds Batwing x 10 w/2 sec pause @ contraction Reverse Snow Angel x20 Sot Press x10 Split Jerk (6×2) Set 1-2 @ 70% Set 3-4 @ 75% Set 5-6 @ 80% 2 Sec pause on Dip and Catch of each rep. Perform one set every 90 sec Metcon (AMRAP –...
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CrossFit Coaches Choice (No Measure) Metcon (Time) 10 Hang Cleans 135/95 20 Thrusters 135/95 30 Deadlift 135/95 40 Bar Over Burpees 50 Single Under Jump Rope Passes 50 Dubs 40 Bar over Burpees 30 Deadlift 20 Thrusters 10 Hang Cleans
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CrossFit Metcon (No Measure) Squat Therapy x5 Goblet Squat 70/53 2×10 Back Squat (5-3-1-1-1-1) Set 1 – x5 @ 80% Set 2 – x3 @ 85% Set 3 – x1 @ 90% Set 4 x1 @ 95% Set 5 x1 @ 100-105% Set 6 x1 @ +105% Metcon (AMRAP – Reps) Amrap 12 Cash-in: 100...
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CrossFit Metcon (AMRAP – Reps) “Just a little Tabata” Burpee Box Jumps Thrusters 45/35 Plank Push-ups Air Squats V-ups Ring Rows RKBS 70/53 Single Under Jump Rope Passes
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CrossFit Coaches Choice (No Measure) Front Squat (5-3-1-5-3-1) Front Squats 5 @ 80% 3 @ 85% 1 @ 90% 5 @ 85% 3 @ 90% 1 @ 95% Perform one set every 2 minutes. THIS WILL BE HARD. It is suppose to be. Grind it out. If you get 4/5 reps or 2/3 reps that...
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CrossFit Metcon (No Measure) Reverse Snow Angel x20 Back Ext x 25 Superman hold 3×20 sec Deadlift (5-3-1-1-1-1) x5 @ 80% x3 @ 85% x1 @ 90% x1 @ 95% x1 @ 100-105 x1 @ 105+ Perform 1 set every 2 minutes Metcon (Time) 2 RFT 800m Run x30 Sit-Ups x2 Rope Climbs RX+ GHD...
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CrossFit Metcon (No Measure) 2 Rounds Batwing x 10 w/2 sec pause @ contraction Reverse Snow Angel x20 Sot Press x10 Split Jerk (5×2 @ 75% EMOM 5) Metcon (AMRAP – Reps) x5 1 minute intervals Row Cal 30 Sec Rest. Score = Total Accumulated Calories Metcon (No Measure) Extra Work Turkish Get up 3×2...
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CrossFit Metcon (No Measure) Banded Side Steps x15 Goblet Squat x15 Close Grip OHS x15 2 rounds High Hang Power Snatch + Mid Hang Squat Snatch (5×2 ) Perform 1 set every 2 minutes. 1 Rep is after both movements have been completed without droping the bar. If you have to drop the bar after...
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Workout of the Day

CrossFit

  • CrossFit WOD 1/21/2021

    Metcon (Time)
    Lyla

    10-9-8-7-6-5-4-3-2-1 reps for time of:

    Muscle-ups

    Bodyweight clean and jerks

    Scaling:

    This workout contains a high volume of two difficult exercises. If you can perform some muscle-ups but not all 55 reps, eliminate the early rounds to reduce the total number of reps. Newer athletes should substitute with both gymnastics pulling AND gymnastics pushing exercises.

    Intermediate Option:

    7-6-5-4-3-2-1 reps for time of:

    Muscle-ups

    ¾ bodyweight clean and jerks

    Beginner Option:

    7-6-5-4-3-2-1 reps for time of:

    Jumping pull-ups

    Knee push-ups

    ⅓ bodyweight clean and jerks
    *Bar or Rings

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