CrossFit WOD 12/01/2020

Warm-up

Roll Out:

Take some time to address any areas of concern yesterday’s workout may have flared up. Assuming you reached the intended level of intensity in yesterday’s workout, odds are you have something screaming at you, give it some TLC. Those of you that are not sore, go through the motion and make good conversation 😉

[Optional video posted below. Covers a quick five (5) minute comprehensive roll out.]

Skillwork (No Measure)

Triple Unders/Double Unders:

Take five (5) minutes to work on either variation. Would recommend mastery of the double under before attempting the triple under. It also wouldn’t hurt to throw in some single- unders.

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2-minute dubs (AMRAP – Reps)

2:00 Max Effort double-unders

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

10 Ring Dips

20 Cal Row

30 Sit-Ups

40 Double Unders
If Ring Dips are not feasible due to numbers/space, then substitute Hand-Release Push-Ups instead.

Workout of the Day

CrossFit

  • CrossFit WOD 1/21/2021

    Metcon (Time)
    Lyla

    10-9-8-7-6-5-4-3-2-1 reps for time of:

    Muscle-ups

    Bodyweight clean and jerks

    Scaling:

    This workout contains a high volume of two difficult exercises. If you can perform some muscle-ups but not all 55 reps, eliminate the early rounds to reduce the total number of reps. Newer athletes should substitute with both gymnastics pulling AND gymnastics pushing exercises.

    Intermediate Option:

    7-6-5-4-3-2-1 reps for time of:

    Muscle-ups

    ¾ bodyweight clean and jerks

    Beginner Option:

    7-6-5-4-3-2-1 reps for time of:

    Jumping pull-ups

    Knee push-ups

    ⅓ bodyweight clean and jerks
    *Bar or Rings

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