CrossFit WOD 12/10/19

Warm-up

Plyo ladder

Windmill

3×3

t-get up prep:

10 steps

Metcon (Weight)

50ft plate push

75 double unders

X2 Turkish get ups

Rest 1m

5 rounds
*Be patient with the plate push. If it isn’t working, try a different approach. Problem solve to find efficiency.

**Substitute a 45s sprint on the bike in lue of ability to do double unders.

***Turkish get up should be a challenge on its own and require a ton of focus under fatigue. If a rep is failed, it means rest longer.

Workout of the Day

CrossFit

  • CrossFit WOD 1/24/20

    Warm-up
    Row 500m

    Pick drill

    Catch to extension

    Burpee Box Jump Methods

    3.2.1.Go!
    Metcon (Time)
    Row 75 cal

    Burpee box jumps x25

    4 rounds
    *Strap in for a grind.

    **300cal of rowing + 100 Burpee box jumps = pace and consistency.

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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