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CrossFit
Warm-up Candle Stick lateral steps (banded) 1m each arm. Candle Stick Squat x10 each arm (banded) Front rack hold 30 sec Front squat hold 30 sec Front squat x10 Metcon Prep: Beat swings/pull-ups/chest to bars increasing thruster bar. starting with empty bar and building to weight over 3 sets. Discuss rotations. 3.2.1.Go! Front Squat (10-8-5-5-5-5-5)...
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Warm-up Before Class: CS Activation Banded Pull-aparts x30 1 Set of ME Push-ups (stop @ 30) Metcon (No Measure) Close Grip Bench 4×12 DB Fly x10 Upright Row x10 4 rounds Banded Fly x12 Banded Kickbacks x10 3 rounds Lateral Raises x10 Standing Tricep ext x10 3 rounds
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Warm-up Nordic Lift x10 Deadbug x30 3 rounds Suitcase RDL 2×15 Deadlift Prep: Top/Down Thigh Knee Deadlift Metcon Prep: Front Rack lunge 10 steps (5 each leg) Push-press x5 each arm Deadlift (15-10-8-5-3-3-3-3-3) *Build **Attempt the heaviest load possible for the day. ***Maintain precision. Metcon (AMRAP – Reps) Front rack lunge (anything but a bar)...
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Warm-up Plyometric work Forward bounds lateral bounds forward/lateral/forward 3 rotations each person Skill work: Pick drill 15 Arms 15 back/arms 15 full stroke Metcon prep: 10 step overs 10 Cal row 10 HRPU 10 lateral bounds 3.2.1.Go! Metcon (Time) Box Step overs Row Cal HRPU Lateral jumps (over bar) 75-45-15 *Simple means more room for...
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Warm-up 400m run 100ft walking lunge ring rows/pull-ups x10 Metcon Prep: Pull-unders High hang power clean Hang power clean power clean 1-2 sets to establish metcon weight. Flow and movement talk 3.2.1.Go! Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run *The squats...
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Metcon (Time) Partner workout Partner A Run 200m Partner B Works through 100 wallballs 100 DB/KB Snatch 100 toes through rings 100 cal row *partner switch tasks after each 200m run. **Protect your balls!! Catch balls and lower DB/KB prior to hitting the ground on the final rep of the movements.
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Warm-up 5m of double under practice BEFORE class Bar asst squat hold Squat hold (front rack) Press in split/jerk Pull-under Push press Hang clean Tall jerk Clean & jerk Metcon prep: 10 dubs 10 sit-ups 3 chin-ups/MU Clean and Jerk (3×2) *15m to build to your heaviest 2 rep for today. **3×2 @ 80%. Aim...
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Metcon (No Measure) Donkey kick x15 Hip ext x15 Banded hydrant x20 3 rounds Sumo RDL 4×10 Step-up 3×10 (non-alternating) Reverse lunge 3×10
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Warm-up Jumping jacks High knees Lateral hops (single leg) Hamstring pulls (supine) Pose running progression: Slow leg lifts Walking pace March Jogging pace March Falling v leaning drill Forward/backward fall 90 sec Metcon prep 200m run 100m carry x10-8-6-4-2 RKBS Building to weight. Metcon (Time) 800m Run 400m Goblet carry 100 RKBS 400M Goblet carry...
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Warm-up 45:15 Bike Plank OH lunge (x2) Metcon prep: BN Press Chin over bar hold/hang Press to squat Beat swing OHS pull-up/C2B Metcon (4 Rounds for reps) AMRAP 3 Bike 21cal OHS 15 ME Pull-ups/ring rows Rest 6min 4 rounds *Bike and OHS are to be sprinted through as fast as possible. **Strive for 45s-1m...
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Workout of the Day

CrossFit

  • CrossFit WOD 9/18/19

    Warm-up
    Walking lunges

    Duck Walk

    Medball Thruster

    Strict Half Pull ups/ring rows

    Strict Knee tuck/Leg Lifts

    Pull-ups

    Toes to Bar

    Metcon Brief:

    Rehearse rotation.

    3.2.1.Go!
    Metcon (2 Rounds for time)
    45s Bike for Watts

    then, on the Minute

    3 rounds

    12 Wallballs

    9 pull-ups

    6 toes to bar

    Rest 5 min

    2 rounds
    *Alternate options

    45s Bike for Watts

    then

    3 rounds

    12 Wallballs

    15 Ring Rows

    9 Knee tucks

    **Watts:

    Men-350-600

    Women 200-500

    ***Legs and grip will be hit hard here.

    ****0-45s are on the Bike followed by 15 sec of rest/transition to wall balls. Subtract 1m focused on the bike from your times.

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