CFE Blog

Warm-up 0-5:00 Briefing 5:00-30:00 Banded Knee Lockouts x20/20 Banded Single Deadlift 2×10/10 Banded Reverse Lunge 2×10/10 Banded Hamstring Pull Situp 20 Marching Hip Bridge x20 Yoga Pushups x10 Clean Demo and Technique Metcon (Time) 400m Run 21 Burpees 400m Run 15 Burpees 400m Run 9 Burpees 200m Run 9 Power Snatches 200m Run 15 Power Snatches 200m Run 21 Power Snatches 75/55
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Warm-up 0-5:00 Briefing 5:00-20:00 Single Leg Knee Raises 2×15 Kneeling Kick Out 2×15 Rotating Couch Stretch 2 min Front Squat Demo 20:00-30:00 Front Squat (5-5-5-5-5) Same weight across Metcon (No Measure) 16 EMOM Even-200m/175m Row Odd-18 Wall Balls 20/14
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Warm-up 0-5:00 Briefing 5:00-20:00 Jump Rope Work KB Windmill x10/10 Bottoms Up Press x10/10 Goblet Squat Hold 30s Goblet Squats x20 Turkish Get Up Demo 20:00-35:00 Turkish Get Up (5×1) Same weight across-challenging Metcon (Time) 100 Double Unders 30 V Ups 80 Double Unders 25 V Ups 60 Double Unders 20 V Ups 40 Double Unders 15 V Ups 20 Double Unders 10 V Ups
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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 are a leg killer for most and a warm-up for some. **Pace the cleans. Singles...
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Metcon (Time) 1 Mile Run 50 Wall Balls 40 Double Unders 30 Burpees 20 OH Squats 10 Chest to Bars 1000m Row
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1 2 3 4 5 465

Workout of the Day


  • CrossFit WOD 9/22/20




    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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