Category

CrossFit
CrossFit Coaches Choice (No Measure) DB Press (5×10) Go as heavy as possible. There should be very little loss in speed. Metcon (AMRAP – Reps) 6 Min AmRap 10 Burpee Box Jumps 15 Deadlift 225/185 20 Pull-ups 25 Wall Balls 30 Dubs Rest 4 Minutes Repeat Metcon (No Measure) Strict Weight Pull-ups 9/18 3xME Ring...
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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% Work off of the new PR that you...
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CrossFit Coaches Choice (No Measure) Metcon (AMRAP – Reps) 12:00 AMRAP 250m Row 15 Wall Balls (20/14) 5 Knees To Elbows alternate rounds with partner Rest 4 Min 12:00 AMRAP 250m Row 15 Russian KB Swings (53/35) 5 Burpee Pull-ups alternate rounds with partner REST 4:00 12:00 AMRAP 250m Row 15 Air Squats 5 Burpees...
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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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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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