CrossFit WOD 11/18/19

Warm-up

Wall sits

Dead bugs

Banded lateral walks

Banded squats

Back squat prep

1/4

1/2

Full

Standing Bar MU (band;This is for demonstration and understanding of the literal demands of the movements.

Static hollow arch

Dynamic hollow arch

Jumping approach

Pull-up

Chest to bar

Bar MU attempts

Pause Back Squat (5×1)

*Keep weights across. Increase weight from last week.

**Slow tempo in decent. 3-5s

***The pause is a big variable that will effect the weight. Make it challenging, but precision is still the priority.

****Increase weight from last week.

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

20 air squats

4 bar muscle ups
*This is a beautiful combination of a basic, foundational movement and a high skill performance.

**Give equal attention to both movements mechanics.

***Scale MU in order of BMU/Jumping MU/C2B/Pull-up

Workout of the Day

CrossFit

  • CrossFit WOD 12/13/19

    Warm-up
    Metcon (4 Rounds for reps)
    Min 1 -C2B/Pull-ups

    Min 2- Plank on hands

    Min 3 – Overhead squats

    Min 4 – alt leg toes to bar

    Min 5- recovery pace row.

    4 rounds
    * Each movement will affect the other. Play it smart and apply your efforts evenly across all sets.

CrossFit Teens

  • CrossFit Teens WOD 12/11/19

    Clean (2-2-2-2-2)
    Increase weight
    Metcon (2 Rounds for reps)
    2 RDS for reps

    5 min Calorie Bike

    Then

    10 AMRAP

    5 Pullups

    10 Pushups

    15 Squats

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