CrossFit WOD 2/18/2021

Warm-up (No Measure)

complete 2 sets:

single-under x 50

rest

pause air squat x 8

rest

bottoms up kb press x 5L/5R

rest

straight leg sit-up x 8

Unbroken Double-unders (AMRAP – Reps)

Utilize 10 minutes of class to over drills, progressions, practice, and then perform 1 max effort attempt at as many unbroken double-unders as possible.

Metcon (Time)

4 rounds for time of:

15 sit-ups

30 thrusters

45 double-unders

♀ 45 lb. ♂ 65 lb.

Scaling:

This workout is light and quick. Reduce the load on the thrusters so you can do 30 unbroken.

Intermediate Option:

4 rounds for time of:

10 sit-ups

30 thrusters

45 double-unders

♀ 35 lb. ♂ 45 lb.

Beginner Option:

3 rounds for time of:

15 sit-ups

30 squats

45 single-unders

Workout of the Day

CrossFit

  • CrossFit WOD 5/7/21

    Warm-up
    T Spine Rotations x15 each side

    Scorpions x20

    Deadbugs x20

    Single Leg Deadlifts x15

    Kneeling Hip Flexor Lifts x15

    Clean Technique
    3 Position Power Clean (1-1-1-1-1)
    Above knee, below knee, from ground
    Same weight across
    Metcon (Time)
    50-40-30-20-10

    Double Unders

    10-8-6-4-2

    Thrusters

CrossFit Teens

Archives