CFE Blog

Warm-up Run 200m Foward and Backward Nodic Lift banded Hamstring Curls Hip Bridge walkouts (Banded) March in place March and lean 200m run x2 Metcon (Time) Partner WOD 4k Run (Alternate 200m Intervals) 2k Medball Carry 30/20 (Partners run together) *Find a running buddy that has similar capabilities **Medball may switch partners at any time.
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Warm-up Metcon Prep: Row for 15 powerful and slow strokes Split Squats x10 each leg Push-up to downward dog Hanging v-sit/L-sit/Knee tuck 15 sec Row for 10 Powerful and slow strokes Air Squats x10 Push-Press Knee tucks/Toes to Hips/Toes to bar (strict) Row for 10 Power and FAST strokes Thrusters x10 Knee tucks/Toes to Hips/Toes to bar x10 Thruster (3-3-3-3) *Between each set- 5 reps of Hanging leg lifts as...
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Shoulder Press (5-5-5-3-1+) Metcon (AMRAP – Rounds and Reps) 10 AMRAP 10 KBS 10 T2B
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Warm-up Banded W Pulls Banded W/Y Banded OHS 1×10 Metcon (No Measure) Overhead Lunge 3×10 (5/5) Seated DB Shoulder Press 5×8 Banded reverse flys Banded Front Raise 3×10
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Warm-up Candle Stick Carry 100ft each arm Suit Case Carry 100ft each arm Side plank 30 sec 2 rounds Clean Deadlift Pull-under Hang Clean Clean Metcon Prep: 2 rounds 10 dubs/singles 5 wallballs Clean Deadlift (5-5-5-3-3-3) Clean (3-3-3-1-1-1) Metcon (Time) Dubs x200 Wallballs x50 Dubs x100 Wallballs x30 Dubs x50 Wallballs x10
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Workout of the Day

CrossFit

  • CrossFit WOD 4/26/19

    Warm-up
    Step ups x10

    Waiter Squat x5/5

    Exploding Step-up x10

    Front Squat x10

    Clean & TTB Prep:

    Pull-unders

    Knee tucks x5

    Hang Clean

    Leg Lifts x5

    Hang Clean w/Bar

    Toes to Bar x5
    Hang Clean (2-2-2-2)
    *Build

    **Perform 5 strict hanging leg raises/toes to bar between each set.
    Metcon (Time)
    Row 400m

    Hang Squat Clean x15 95/65

    Toes to bar x15

    4RFT

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