CrossFit WOD 4/2/19

Warm-up

Max Double Under Prep:

Calf Raises

Bounds

Singles

Standing Double

Single-Double-Single

Doubles

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders
*10 minutes to set max unbroken set.

**Alternate options:

– Max Singles>

Single-Double-Single

Chest to Bar/Pull-up Prep:

Hollow Arch (Slow + Dynamic)

Kip w/hand release

Half Pull-ups

Pull-ups

Chest to Bar

Chest-To-Bar Pull-ups (Max Effort (Unbroken set))
Pull-ups (Unbroken set)
Chin over Bar Hold (Max Hold)

*Perform 2 of 3 Max Pulling variations.

**Ring Rows if no pull-ups are possible

***Max Pullups in 3 Mins if singles are only possible.

Metcon (AMRAP – Reps)

Sit-ups

Row Cal

3-6-9-12———-
Amrap 12

*Round 12-14 will be where fatigue starts to set in.

**Develop a consistent order of operations for the Row. Posture and form matter more than speed.

Workout of the Day

CrossFit

  • CrossFit WOD 6/3/20

    Warm-up
    0-5:00

    Briefing

    5:00-30:00

    Arm swings x20

    Leg swings x20

    Banded Hip Stretch x30s

    Calf Stretch x30s

    High Leg Kicks

    Leg Cradle

    Single Leg Hops

    Bum Kickers

    High Knees

    Wall Slides

    Jog

    Squat Therapy

    Demo Single DB Overhead Squats
    Metcon (Time)
    30:00-50:00

    WOD Prep

    4 RFT

    400m Run

    15 DB OH Squats R

    15 DB OH Squats L

    50:00-60:00

    Cool Down and Clean Up

CrossFit Teens

  • CrossFit Teens WOD 3/12/20

    Deadlift (5-5-3-3-3+)
    CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
    10 Min AMRAP
    5 Shoulder to Overhead 115# / 75#
    10 Deadlifts 115# / 75#
    15 Box Jumps 24″ / 20″

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