CrossFit WOD 12/11/19

Warm-up

Medball front squat

Med ball jump (at waist)

Burpee

Burpee to plate

High hang muscle clean + push press

Hang power clean + tall jerk

Clean + jerk

Metcon prep:

Discuss scaling and time domains

3.2.1.Go!

Hang Clean & Jerk (5×2)

*This is practice, not performance.

**Increase weight every set,

***Retain the elegance of the lift, with the efficiency of conditioning.

Metcon (Weight)

Wall balls x15

Burpee box jump overs x10

Hang squat clean and jerk x5

Every 5m for 25m
*Maintain the same weight for the barbell across all 5 sets.

**Try and match your time each round. Inconsistent times means too much effort was spent.

Workout of the Day

CrossFit

  • CrossFit WOD 1/27/20

    Warm-up
    Mid archer

    Lateral lunge

    Standing hip rotation

    Banded squat

    Front squat- work on tempo
    Paused Front Squat (6×5)
    *Across/Tempo

    **3-2-3

    ***The variables will greatly effect how much weight can be used.

    ****Create a consistent movement and learn something

    *****Increase load from previous week
    Metcon (No Measure)
    DB/KB step-ups x8 each leg (not alt)

    Deficit KB deadlift (break the plane) x15

    Side plank 45s each side

    Three rounds
    *Flow through this steadily.

    **Challenge the movements with appropriate weight.
    Metcon (No Measure)
    Broad jump x3

    Ring rollouts x10

    5 rounds
    *Jump onto mats to preserve the body.

    **Road jumps should be 100% each jump. Don’t rush them.

    **Think open hip on the rollouts.

CrossFit Teens

  • CrossFit Teens WOD 1/22/20

    Big Clean Complex
    6 Sets for Max Load

    High Hang Clean+Low Hang Clean+Clean+Push Press

    High Hang Clean+ Low Hang Clean+Clean+Push Jerk

    High Hang Clean+Low Hang Clean+Clean+Split Jerk

    All Cleans must be Squats

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