CrossFit WOD 1/14/20

Warm-up

Nordic lift x10

Hydrant x 10

Spanish squats x10

2 round

Thruster prep

Rope climb skill

Running skill

Heel slides (wall)

March

Fall into toes

Fall into run

3.2.1.Go!

Metcon (Time)

400m run

25 thrusters 75/55

5 Rope climbs (legless or foot assisted)

4 rounds

Workout of the Day

CrossFit

  • CrossFit WOD 1/21/2021

    Metcon (Time)
    Lyla

    10-9-8-7-6-5-4-3-2-1 reps for time of:

    Muscle-ups

    Bodyweight clean and jerks

    Scaling:

    This workout contains a high volume of two difficult exercises. If you can perform some muscle-ups but not all 55 reps, eliminate the early rounds to reduce the total number of reps. Newer athletes should substitute with both gymnastics pulling AND gymnastics pushing exercises.

    Intermediate Option:

    7-6-5-4-3-2-1 reps for time of:

    Muscle-ups

    ¾ bodyweight clean and jerks

    Beginner Option:

    7-6-5-4-3-2-1 reps for time of:

    Jumping pull-ups

    Knee push-ups

    ⅓ bodyweight clean and jerks
    *Bar or Rings

CrossFit Teens

Archives