CrossFit WOD 4/16/19

Warm-up

Inch Worm

ATAT Walk (forward, backward,side to side)

Knee to elbow Rock

Hollow Hold + Rock (15sec + 10 sec)

Hollow Plank Rocks

Metcon Prep

Pull-ups/Push-ups/Air squat

3-3-3

2-2-2

1-1-1

At metcon pace.

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats
*Each round should be 30-45sec. Anymore than 45sec and the intended stimulus will be comprimised

**Scale reps UP if you have been successful for all 30 rounds (Example 6/11/16)

***Scale reps DOWN if 45sec is being exceeded

****Hustle will be a necessity between movements.

Workout of the Day

CrossFit

  • CrossFit WOD 7/20/19

    Warm-up
    Row 2m

    Medball squat throw (partner)

    Metcon Prep:

    Press

    Front squat

    Thruster

    Pull-under to Thruster

    hang clean to Thruster

    Squat clean thruster.
    Metcon (Time)
    80 cal row

    40 Squat Clean Thrusters

    20 Burpees over Partner.

    60 Cal row

    20 Squat Clean Thrusters

    10 Burpees over partner

    40 cal row

    10 Squat Clean Thrusters

    1000m partner run
    *Split work evenly

    **increase weight on Clusters each interval

    ***use multiple bars if needed.

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