CrossFit WOD 3/13/19

Warm-up

Candle Stick Carry 100ft Each arm

Inch Worm

Overhead Carry 100ft Each arm

Handstand hold x20-30 sec

Front Rack Carry 100ft Each arm

Jump Rope

HSPU

Metcon 1

Metcon 2 Prep:

Push-up

KB SDLHP

Goblet Squat

2-3 Sets building in weight

Metcon (No Measure)

Emom 10

Odd- x45-60 Dubs

Even – 5-10 HSPU
*Expect 30-40 sec of work on Double Unders.

** If your inconsistent with your jumprope skill, practice for 45 sec rather than a set amount of reps.

***Vary HSPU per need.

Strict = Strength and Practice

Kipping = Practice

***HSPU Scaling: ROM>Skill

Metcon (AMRAP – Reps)

Push-ups

KB SDLHP

Goblet Squat

1-2-3-4-5-6——-

Amrap 9
*Quick transisions in the beginning with gradually growing rest periods

**Simple movements, pay attention to details

***Utilize a weight that will allow for unbroken reps through round 5-8

****Expect residual fatigue from previous WOD

*****Retain impeccable form.

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Workout of the Day

CrossFit

  • CrossFit WOD 3/19/19

    Warm-up
    Row Intervals

    1m Rounds

    R1-20SPM

    R2- 26SPM

    R3- 20 SPM

    R4- 30 SPM

    R5- 20SPM

    Push-up x10

    Walking Lunge 50ft

    Burpee x5

    Pike Push-up x10

    KB Walking Lunge 50ft (Light)

    Burpee x5

    HSPU x3-5
    Metcon (Time)
    Row 500m

    Handstand Push-ups x15

    KB/DB Walking Lunge 200ft

    Burpee x20

    3 RFT
    *Shoot for 7-9 Min rounds

    **Modify HSPU to meet skill level and fitness need.

    ***Single KB/DB for Lunges

CrossFit Teens

  • CrossFit Teens WOD 3/15/19

    Shoulder Press (5-5-5-3-1+)
    CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
    3 rounds of:

    10 snatches 95lb/65lb

    12 bar-facing burpees

    Then, rest 3 minutes before continuing with:

    3 rounds of:

    10 bar muscle-ups

    12 bar-facing burpees

    Time cap: 12 minutes, including 3-minute rest

    period
    CrossFit Games Open 19.4 Teens (Ages 14-15) (AMRAP – Reps)
    3 rounds of:

    10 snatches 65lb/45lb

    12 bar-facing burpees

    Then, rest 3 minutes before continuing with:

    3 rounds of:

    10 bar muscle-ups

    12 bar-facing burpees

    Time cap: 12 minutes, including 3-minute rest

    period
    CrossFit Games Open 19.4 Teens Scaled (Ages 14-15) (AMRAP – Reps)
    3 rounds of:

    10 snatches 45lb/35lb

    12 bar-facing burpees

    Then, rest 3 minutes before continuing with:

    3 rounds of:

    10 chin-over-bar pull-ups

    12 bar-facing burpees (may step over bar)

    Time cap: 12 minutes, including 3-minute rest

    period

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