CrossFit WOD 12/9/19

Warm-up

Banded hydrants

Banded split squats (off rig)

Pick three. Different heights to raise your heels.

High, medium, floor.

Squat and twist x3 each arm

Then

Squat x10 @ each height

Metcon prep

Demo three positions and purpose.

Practice

3.2.1.Go!

Back Squat (5×5)

*Across

**If you have been present for the past several weeks of back squatting, use 70-75% of heaviest pause.

***4 & 5 should be difficult. Find a tempo that creates the appropriate difficulty.

Metcon (Weight)

lunge x10

Front rack lunge x10

OH Lunge x10

4 rounds each arm
*Utilize KB or DB

**Ten steps total. The goal is to perform all 30 reps with a 1 break maximum.

***Quality of movement is key. Intensity comes with practice here.

Workout of the Day

CrossFit

  • CrossFit WOD 8/5/20

    Warm-up
    0-5:00

    Briefing

    5:00-30:00

    Prone Split Rotation 3×10

    Prone Y’s x20

    Prone T’s x20

    Prone A’s x20

    Seesaw Squat

    Air Squats

    Clean work

    Push Press

    Push Jerk

    Split Jerk

    30:00-55:00
    Big Clean Complex (1-1-1-1-1-1)
    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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