CrossFit WOD 10/13/18

Warm-up

Min 0-5

Foam roller Relay

MIN 5-8

Brief

MIn 8-12

Banded Hip Mobility:

Couch Stretch

Runner Stretch

Min 12-20

KB Front Squat

Front Squat Prep:

1/4 Squat

1/2 Squat

Full Squat

35-60

Metcon Prep:

200m run

100m Sled push (distance split between team)

20-35: Front Squat (Build to a 1RM)
Metcon (AMRAP – Rounds and Reps)

Partner/Team WOD

Amrap 20

Plate Carry 200m

Sled Push 100m
*Pair of with friends of equal strength

**Every successful carry results in the traveling plate being placed on the sled

Workout of the Day

CrossFit

  • CrossFit WOD 2/15/19

    Warm-up
    Nordic Lift x15

    Side Plank 45 sec

    Prone W/Y x10

    2 rounds

    Deadlift Prep:

    DL to Knee

    DL to thigh

    Deadlift

    Metcon Prep:

    Hollow/Arch Hanging

    Hollow/Arch Dynamic

    Half Pull-up x5

    Pull-up x5

    Discuss Scaling

    Find KB Weight over course of 2-3 sets.
    Deadlift (5-5-5-5-5+)
    *Build

    **Overhand

    ***No hookgrip
    Metcon (Weight)
    Every 4 minutes for 24 min

    x50 Dubs

    x15 KB/DB Deadlift

    x20 Walking Lunge (KB Hanging)

    x15 Pull-ups
    *Same weight for DL and Lunges

    **Lighten Load of DL and Lunge before dropping reps.

    ***Shorten reps to 10/15/10 if needed.

CrossFit Teens

  • CrossFit Teens WOD 2/7/19

    Deadlift (5-5-5-5-5+)
    Metcon (No Measure)
    Tabata Core

    Flutter Kicks

    Planks

    Mountain Climbers

    Dead bug Hold

    Russian Twist

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