CrossFit WOD 6/5/20

Warm-up

0-5:00

Briefing

5:00-15:00

Scorpion x20

Pronated Y’s x20

Pronated T’s x20

Pronated Presses x10

Shoulder Press PVC Demo

15:00-30:00

Shoulder Press (5×10)
Skill Work

30-40:00

High Leg Kicks

Leg Cradle

Single Leg Run

High Knees

Bum Kickers

Wall Slides

Ankling to Sprint

40:00-60:00

Metcon (10 Rounds for time)

5 Rounds-Every 2 Minutes

100m Sprint

1@80%

1@90%

3@100%

3 Minute Rest

5 EMOM

50m Sprint @100%

Workout of the Day

CrossFit

  • CrossFit WOD 1/21/2021

    Metcon (Time)
    Lyla

    10-9-8-7-6-5-4-3-2-1 reps for time of:

    Muscle-ups

    Bodyweight clean and jerks

    Scaling:

    This workout contains a high volume of two difficult exercises. If you can perform some muscle-ups but not all 55 reps, eliminate the early rounds to reduce the total number of reps. Newer athletes should substitute with both gymnastics pulling AND gymnastics pushing exercises.

    Intermediate Option:

    7-6-5-4-3-2-1 reps for time of:

    Muscle-ups

    ¾ bodyweight clean and jerks

    Beginner Option:

    7-6-5-4-3-2-1 reps for time of:

    Jumping pull-ups

    Knee push-ups

    ⅓ bodyweight clean and jerks
    *Bar or Rings

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