CrossFit WOD 4/9/19

Warm-up

Before class starts: CS Activation

Inch worm

Banded Bear crawl

Leg Throws

HS Prep:

Push-up

Pike Push-up

HSPU Scaling

Toes to Bar Prep:

Knee Tuck

Toes to Hips

Toes to Head

Toes to Bar

Metcon Prep:

Wallball x10

KBS x10

2 Rounds at metcon effort

Handstand Push-ups

*W/ability to do complete full range: utilize kip to increase volume.

**Alternate movements

-Shorten range w/ab mats

-Pike push-ups (floor, box)

Toes-To-Bar

*Alternate movements

-Toes to Head

-Toes to Hips

-Knee tucks

Metcon (Time)

10RFT

Wallballs x15 20/14

KBS x15 53/35
*This is 10 rounds of FAST.

**Utilize a weight you are extremely confident went. ***This is a test of quality without restraint.

Workout of the Day

CrossFit

  • CrossFit WOD 4/26/19

    Warm-up
    Step ups x10

    Waiter Squat x5/5

    Exploding Step-up x10

    Front Squat x10

    Clean & TTB Prep:

    Pull-unders

    Knee tucks x5

    Hang Clean

    Leg Lifts x5

    Hang Clean w/Bar

    Toes to Bar x5
    Hang Clean (2-2-2-2)
    *Build

    **Perform 5 strict hanging leg raises/toes to bar between each set.
    Metcon (Time)
    Row 400m

    Hang Squat Clean x15 95/65

    Toes to bar x15

    4RFT

CrossFit Teens

Archives