CrossFit WOD 1/16/20

Warm-up

Banded side steps 50ft

Squat and twist

Waiter squat

SG Push press

SG Push jerk

Snatch balance

Metcon prep:

Wallball

Burpee

2×5

Snatch Balance (4×3)

*Across

**Build your confidence in the light weights and the build to working weight that will challenge that consistency

Metcon (Time)

Buy in-Cal bike 15/10

Wallballs x30

Burpees x15

3 rounds
*Treat this as a sprint.

**The quads and lunge will feel the brunt of the work.

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Workout of the Day

CrossFit

  • CrossFit WOD 1/27/20

    Warm-up
    Mid archer

    Lateral lunge

    Standing hip rotation

    Banded squat

    Front squat- work on tempo
    Paused Front Squat (6×5)
    *Across/Tempo

    **3-2-3

    ***The variables will greatly effect how much weight can be used.

    ****Create a consistent movement and learn something

    *****Increase load from previous week
    Metcon (No Measure)
    DB/KB step-ups x8 each leg (not alt)

    Deficit KB deadlift (break the plane) x15

    Side plank 45s each side

    Three rounds
    *Flow through this steadily.

    **Challenge the movements with appropriate weight.
    Metcon (No Measure)
    Broad jump x3

    Ring rollouts x10

    5 rounds
    *Jump onto mats to preserve the body.

    **Road jumps should be 100% each jump. Don’t rush them.

    **Think open hip on the rollouts.

CrossFit Teens

  • CrossFit Teens WOD 1/22/20

    Big Clean Complex
    6 Sets for Max Load

    High Hang Clean+Low Hang Clean+Clean+Push Press

    High Hang Clean+ Low Hang Clean+Clean+Push Jerk

    High Hang Clean+Low Hang Clean+Clean+Split Jerk

    All Cleans must be Squats

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