CFE Blog

Warm-up (No Measure) seated box jump (low) x 5 wall walks x 3 kb swing x 10 seated box jump (medium) x 5 hang clean w/pvc x 10 push jerk w/pvc x 10 seated box jump (high) x 5 full clean w/bar x 5 push jerk w/bar x 5 *Rest 20-30 seconds between each movement, maybe more if discussing a movement **Execute very detailed reps, especially during the clean and...
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Muscle-ups (muscle-up practice ) items to cover: – false grip/normal grip – hollow and arch position – hips to rings, rings to sternum – support position – Muscle-up modification (see video) *Utilize modification to discuss and practice false grip, support position, and “rings to sternum”. **Utilize rings to discuss and practice hollow/arch positions and “hips to rings”. ***Allow time for multiple efforts. Utilize modification to drill the movement, especially the...
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Bench Press (5@55% – 5@65% – 5@75% – 3@85% – 1+@95%) Metcon (AMRAP – Rounds) AMRAP 20 400m run 15 wall-balls 15 burpees
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Handstand Walk (10 Min ) Metcon (Time) For time: 50 ft. handstand walk/bear crawl rest 1 min 50 air squats rest 1 min 50 ft. handstand walk/bear crawl rest 1 min 50 air squats rest 1 min 50 ft. handstand walk/bear crawl rest 1 min 50 air squats
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Back Squat (5@55% – 5@65% – 5@75% – 3@85% – 1+@95%) Metcon (Time) For Time: 1 shuttle sprint 5 power clean (135/95) 2 shuttle sprints 3 power clean (155/105) 3 shuttle sprints 1 power clean (175/115) Rest 3 Minutes 1 shuttle sprint 3 power clean (185/135) 2 shuttle sprint 2 power clean (205/155) 3 shuttle sprint 1 power clean (225/175) * score is total time ** shuttle sprint = 5...
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Workout of the Day

CrossFit

  • CrossFit WOD 2/26/2021

    Warm-up (No Measure)
    seated box jump (low) x 5

    wall walks x 3

    kb swing x 10

    seated box jump (medium) x 5

    hang clean w/pvc x 10

    push jerk w/pvc x 10

    seated box jump (high) x 5

    full clean w/bar x 5

    push jerk w/bar x 5

    *Rest 20-30 seconds between each movement, maybe more if discussing a movement

    **Execute very detailed reps, especially during the clean and jerk portions
    Coaches Note: Utilize the rest periods to discuss movements more technical in nature
    Crossfit Games Open 20.4 (Ages 16-54) (Time)
    For time:

    30 box jumps, 24 in/20 in

    15 clean and jerks, 95 / 65lb

    30 box jumps, 24 in /20 in

    15 clean and jerks, 135 / 85 lb

    30 box jumps, 24 in /20 in

    10 clean and jerks, 185 / 115 lb

    30 single-leg squats

    10 clean and jerks, 225 / 145 lb

    30 single-leg squats

    5 clean and jerks, 275 lb / 175 lb

    30 single-leg squats

    5 clean and jerks, 315 lb / 205 lb

    Time cap: 20 minutes
    Crossfit Games Open 20.4 Masters (55+) (Time)
    For ti…

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