CrossFit WOD 10/15/19

Warm-up

Inch worm

Straight leg bear crawl

Push-up

False a grip hang (loose fingers) 30 sec

Pike push up

Ring row

Practice HS.

Metcon Prep:

Hell slides on wall

March (slow, jogging, running)

Falling v Leaning

RKBS

KBS

3.2.1.Go!

Metcon (5 Rounds for reps)

Handstand push-ups

Ring rows

5 rounds of max effort sets
*Rest as needed between sets.

**Scale up or down to keep reps above 8 but below 20.

Metcon (Time)

Run 200m

15KBS

5RFT
*This is an all out sprint.

** Keep runs under :45 and KBS unbroken w/confidence.

Workout of the Day

CrossFit

  • CrossFit WOD 2/14/20

    Warm-up
    Banded 90/90 rotations

    DB Press

    2×6 Build

    Push press prep:

    Dip, drive

    Dip, drive, press

    Rhythm: 1-and-2

    Metcon prep:

    Front squat

    Thruster

    Ring support

    Ring dip

    Ring pull up

    Muscle up
    Push Press (5×2)
    *Across

    **Focus on the rhythm component.

    ***A confident yet challenging effort.
    Metcon (AMRAP – Rounds and Reps)
    Amrap 12

    Muscle ups x5

    Thrusters x10 115/80
    *Sub an appropriate pulling/pushing ring movement for the muscle ups.

    **Thrusters should remain unbroken for the first 8m and see a single break out of necessity through the remaining workout.

CrossFit Teens

  • CrossFit Teens WOD 1/31/20

    Mamba & GiGi (AMRAP – Rounds and Reps)
    Amrap 18

    5 Ring Muscle ups (pull-ups/C2B)

    8 Power Cleans 185/125

    24 Box Jumps

    13 Burpees

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