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 5/18/19

    Warm-up
    400m run

    Cannon Ball Rock

    Hollow Rock

    Hanging Hollow/Arch (dynamic)

    Knee tucks/Toes to Hips/Toes to bar

    Ring Pull-ups

    Ring Muscle-ups

    Workout Rehersal:

    Toes to Bar x5

    Box Jump overs x 10

    MU/Pull-ups x1-2

    run 200m

    2 rounds to understand rythem.
    Metcon (AMRAP – Rounds and Reps)
    AMRAP 20

    Toes to Bar x10

    Box jump overs x20

    Muscle-ups/Pull-ups x5

    *Partner Run 200m after every round.
    *You go, I do. (Alt Exercises)

    **Sub knee tucks, ring row, ring pull-ups for TTB and MU.

    ***Partners run every 200m together.

CrossFit Teens

  • CrossFit Teens WOD 5/7/19

    Barbara (Time)
    Five Rounds for time:
    20 Pull-ups
    30 Push-ups
    40 Sit-ups
    50 Squats
    *3-minute rest after each round*

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