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 9/18/19

    Warm-up
    Walking lunges

    Duck Walk

    Medball Thruster

    Strict Half Pull ups/ring rows

    Strict Knee tuck/Leg Lifts

    Pull-ups

    Toes to Bar

    Metcon Brief:

    Rehearse rotation.

    3.2.1.Go!
    Metcon (2 Rounds for time)
    45s Bike for Watts

    then, on the Minute

    3 rounds

    12 Wallballs

    9 pull-ups

    6 toes to bar

    Rest 5 min

    2 rounds
    *Alternate options

    45s Bike for Watts

    then

    3 rounds

    12 Wallballs

    15 Ring Rows

    9 Knee tucks

    **Watts:

    Men-350-600

    Women 200-500

    ***Legs and grip will be hit hard here.

    ****0-45s are on the Bike followed by 15 sec of rest/transition to wall balls. Subtract 1m focused on the bike from your times.

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