CrossFit WOD 11/29/19

Warm-up

Seated wall slides

Standing lag slides

Dynamic medball plank 30s

Push up x5

3 rounds

Push-jerk prep

Press in dip (three different depths to identify high, medium, and low.)

Tall jerks

Push jerk (coach two count tempo.)

Metcon Prep:

Demo movements

Super set bench and high pulls to find working weights.

Push Jerk (4×3)

*Utilize three different depths during the catch.

**The goal is to increase ROM and develop comfort deeper in the squat.

***Keep weight across.

Metcon (Time)

Bench x10

KB SDHP x20

Air Squat x30

5 rounds
*First three rounds of bench should remain unbroken. Final two should require multiple sets

**Keep the high pulls and air squats moving fast and near unbroken for the 5 rounds.

Workout of the Day

CrossFit

  • CrossFit WOD 6/3/20

    Warm-up
    0-5:00

    Briefing

    5:00-30:00

    Arm swings x20

    Leg swings x20

    Banded Hip Stretch x30s

    Calf Stretch x30s

    High Leg Kicks

    Leg Cradle

    Single Leg Hops

    Bum Kickers

    High Knees

    Wall Slides

    Jog

    Squat Therapy

    Demo Single DB Overhead Squats
    Metcon (Time)
    30:00-50:00

    WOD Prep

    4 RFT

    400m Run

    15 DB OH Squats R

    15 DB OH Squats L

    50:00-60:00

    Cool Down and Clean Up

CrossFit Teens

  • CrossFit Teens WOD 3/12/20

    Deadlift (5-5-3-3-3+)
    CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
    10 Min AMRAP
    5 Shoulder to Overhead 115# / 75#
    10 Deadlifts 115# / 75#
    15 Box Jumps 24″ / 20″

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