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CrossFit
Warm-up High Knees Jumping Jacks Mt. Climbers Lunges KB Goblet Squat Hold (Ankle Mobility) KB Goblet Squat Back Squat Prep: Unrack from rig and use empty bar for 8-10 reps (coaches pace) Talk expectations then 3.2.1.Go! Back Squat (3-3-3-3-3) *Build **Pause in the bottom of each rep. ***Challenge your squat to its greatest potential. But,...
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Warm-up CS: High row, w/y, reverse flys Metcon (No Measure) Close Grip Bench 4×10 *Across **Reps 9 &10 should be very difficult on the final 2 rounds. Neutral Grip DB press 3×6-10 *Find a heavy weight that you can hit 10 reps with on the first set and 6-8 on the second and third. Push-ups...
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Warm-up Teams of 3 Partner A- Holds L-Sit Partner B-Seated KB Front rack hold Partner C- Bike 5–10 Calories (15-20 Sec of effort) *Take your time on transitions. “biking” partner waits until “holding” partners are in position before beginning. Hang Power Clean Prep: Pull-under Dip, Drive, Drop Hang Power Clean Metcon Rehersal: *Establish groups and...
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Warm-up Nordic Lift x15 Side Plank w/leg lift x10 Burpee broad jump x5 2 rounds Deadlift Prep: Deadlift to kne Deadlift to thigh Deadlift Metcon Prep: x5 Burpee Efficiency – Turn w/jump. Breathe through entire range. Deadlift x5 3-4 rounds building in weight and habits. Metcon (4 Rounds for time) Bar facing Burpees x15 Deadlift...
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Warm-up Arm circles & Swings Shoulder taps in plank Inch worms Push-ups Metcon Prep Row 5 Cal 5 Bodyweight row 5 Strict DB/KB Press 3 rounds building to weight Metcon (Time) 4 rounds Row 25 Cals 15 Bodyweight Row Row 25 Cal 15 Strict DB/KB Press Rest 2 min *Keep the Row 60-90sec **Bodyweight Rows...
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Warm-up Midline Education Turkish Get-up as demo Demo Midline stabilization with KB postions. Pick weights. Go. Metcon (Time) Partner WOD KB/DB Front Rack carry 800m KB/DB Overhead Carry 400m KB/DB Front Rack Carry 400m Kb/DB Overhead Carry 400m *Partners may switch weights at any time. **Utilize a weight that forces a walk. We want a...
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Warm-up Inch worm x5 Hollow Arch (Hanging) DB/KB Front Squats x10 DB/Kb Front Squats x10 Practice Kick to HS x10 (wall or open floor) Beat Swings x10 Barbell thruster x10 HSPU Scaling (deficit, Pike, hand release) Chest to Bar Scaling (MU, C2B, Pull-ups, Ring Rows) Thrusters (Build to weight) Metcon (5 Rounds for time) Every...
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Warm-up Back Squat (4×8) *Across (+70%) **Deliberately use targeted muscles. Slow down and get in tune with your body. Step-ups to reverse lunge (3×10) *Across **10 reps each leg. Metcon (No Measure) Hip Thrust x10 Sumo Squat x10 Calf raise x20 3 Rounds
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Warm-up Run 400m Windmill x3 Overhead lunge x10 (5 steps each arm) Strict Leg lifts/Knee Tucks x10 2 rounds BN Press BN Press in half squat BN Press in squat Snatch Prep: Pull-unders (Power) Hang Power Snatch Power Snatch Metcon Prep: Overhead Squat x3 toes to Bar x3 Deadlift x3 200m Run Power Snatch (5-4-3-2-1)...
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Warm-up Row Legs 1 Min Legs/back 1 Min Full-Stroke 1 min Metcon Prep: Knee tucks Pull-under Toes to Hips Hang clean Toes to bar Power Clean Metcon (2 Rounds for time) Row 300/250m Toes to Bar x9 Power Clean x9 135/95 3 rounds rest 5 min Row 300/250m Toes to Bar x9 Power Clean x3...
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Workout of the Day

CrossFit

  • CrossFit WOD 7/22/19

    Warm-up
    Nordic Lift x10

    Single leg half squat w/leg lift x10

    Bound 1-3 Plates w/stiff legs x10

    3 rounds

    Deadlift Prep:

    Discuss halt

    DL to Knee

    DL to Thigh

    Deadlift

    Attach plates, x10 @ coaches pace

    Metcon Prep:

    Demo Movements

    Find Restate

    3.2.1.Go!
    Deadlift (5×10)
    *Across 50-60% of your 1RM

    **Pause in the hang. 1inch from the floor.

    ***Focus on breathing and having excellent position.
    Metcon (AMRAP – Rounds and Reps)
    Dubs 65

    Burpees x10

    Goblet Carry 100m

    Amrap 12
    *Hill Side of the Box for carry

    **Move with consistency and hustle.

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