CFE Blog

Teens Warmup (No Measure) 5 Handstand Kick Ups Bear Crawl Single Leg Hops 5 Perfect Slow Squats 10 Spiderman Lunges Shoulder Press (65%x5, 75%x5, 85%x5+) Skillwork (No Measure) Push Jerk Metcon (Time) 5 Rounds 24 Dubs 12 Air Squats 6 Push Jerks
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Coaches Choice (No Measure) Metcon (No Measure) 10 EMOM Even Min-Deadlifts x3@85% Odd- Dubs x50 Scaled Level 1 Deadlift x3@80% Dubs x30 Level 2 Deadlift x8@70% Singles x50 Metcon (Time) 800m Run then 21-15-9 HRPU SDLHP 75/55 then 800m Run
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Metcon (No Measure) Emom 9 Min 1 Bridge Press x5 Min 2 Squat Therapy x10 Min 3 Sot Press x10 Back Squat (Perform 1 Set every 2 minutes) S1 – x5 @ 70% S2 – x3 @ 75% S3 – x3 @ 80% S4-S5 – x2 @ 85% Metcon (Time) Every 4 min for 16 minutes x25 WallBall 20/14 x20 KBS 53/35 x15 Pull-ups Metcon (No Measure) Extra Work 3...
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Teens Warmup (No Measure) Bear Crawl 5 Burpees 10 Mountain Climbers 30s Bottom Squat Hold Precision Jump Carioca Back Squat (65%x5, 75%x5, 85%x5+) Skillwork (No Measure) Front Squat Push Press Metcon (Time) 15-12-9-6-3 Front Squats 95/65 Push Press 95/65 Box Jumps 24/20
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Mobility and Breathing (No Measure) Metcon (AMRAP – Reps) Tabata – Complete all 8 rounds of the movement before moving on to the next. Dubs Rest 40 Sec Kb Snatches 35/26 Rest 40 Sec Burpees Rest 40 Sec Sit-ups Rep Goals Dubs x30-35 KB Snatches x6-8 (3-4 each arm) Burpees x6-8 Sit-ups x6-8
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Workout of the Day

CrossFit

  • CrossFit WOD 5/18/19

    Warm-up
    400m run

    Cannon Ball Rock

    Hollow Rock

    Hanging Hollow/Arch (dynamic)

    Knee tucks/Toes to Hips/Toes to bar

    Ring Pull-ups

    Ring Muscle-ups

    Workout Rehersal:

    Toes to Bar x5

    Box Jump overs x 10

    MU/Pull-ups x1-2

    run 200m

    2 rounds to understand rythem.
    Metcon (AMRAP – Rounds and Reps)
    AMRAP 20

    Toes to Bar x10

    Box jump overs x20

    Muscle-ups/Pull-ups x5

    *Partner Run 200m after every round.
    *You go, I do. (Alt Exercises)

    **Sub knee tucks, ring row, ring pull-ups for TTB and MU.

    ***Partners run every 200m together.

CrossFit Teens

  • CrossFit Teens WOD 5/7/19

    Barbara (Time)
    Five Rounds for time:
    20 Pull-ups
    30 Push-ups
    40 Sit-ups
    50 Squats
    *3-minute rest after each round*

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