CFE Blog

Warm-up 0-5:00 Briefing 5:00-30:00 Hip Flexor Knee Lifts 2×15 Kneeling Leg Kickouts Knee Lockouts 2×20 Banded Hamstring Curl Situps x20 KB Romanian Deadlift x20 KB Swing Demo Metcon (Time) 3 RFT 800m Run 50 KB Swings 50 Situps
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Warm-up 0-5:00 Briefing 5:00-20:00 Wrist Mobility Split Squat Good Mornings 2×10/10 Marching Hip Bridges x20 90/90 Hold 2 minutes per side Elbow Rotations x20 Front Squat (3-3-3-3-3) Increase weight every round Metcon (Time) Power Clean and Jerk Demo Box Jump Demo 21-15-9 Power Clean and Jerks 95/65 Box Jump Overs
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Metcon (Time) 2 RFT 90/70 Cal Row 70 Wall Balls 50 Kettlebell Swings 30 Burpee Box Jump Overs
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Warm-up 0-5:00 Briefing 5:00-15:00 Pvc Press Out 2×10 Prone Snow Angel 2×10 Prone PVC Press 2×15 Push Jerk Demo 15:00-25:00 Push Jerk (5-5-5-5-5) Increase every round Pause at catch for 2 seconds Metcon (Time) 25:00-45:00 HSPU Demo Pistol Demo SDLHP Demo 5 RFT 7 HSPU 14 Pistol Squats 21 SDLHP 75/55
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Warm-up 0-5:00 Briefing 5:00-20:00 Calf Stretch Banded Single Deadlift Banded Reverse Lunges Elbow Rotations High Hang Muscle Cleans High Hang Power Clean Low Hang Power Clean Below Knee Power Clean Power Clean 3 Position Power Clean (1-1-1-1-1) Above knee, below knee, from ground Same Weight Metcon (Time) 21-15-9 Power Cleans 42-30-18 Double Unders
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Workout of the Day

CrossFit

  • CrossFit WOD 9/22/20

    Warm-up
    0-5:00

    Briefing

    5:00-30:00

    Hip Flexor Knee Lifts 2×15

    Kneeling Leg Kickouts

    Knee Lockouts 2×20

    Banded Hamstring Curl Situps x20

    KB Romanian Deadlift x20

    KB Swing Demo
    Metcon (Time)
    3 RFT

    800m Run

    50 KB Swings

    50 Situps

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