CrossFit WOD 8/13/19

Warm-up

Bike

Plank

Bottom Squat hold

Shoulder Taps (plank or HS)

2 rounds 30 sec

Metcon Prep:

Pull under

Wallball

Box Jumps

Beat Swings

Hang Cleans

Pull-ups

Establish Real estate

Practice rotation

3.2.1.Go!

Metcon (3 Rounds for reps)

Bike

Hang Cleans

Wallballs

Box Jumps

Pull-ups

Rest

3 rounds
*1 minute intervals

**Score reps/calories

***Start at different stations to accompany large groups.

****Utilize weight and movements that allow for 45-55sec of constant work for each interval.

Workout of the Day

CrossFit

  • CrossFit WOD 10/21/19

    Warm-up
    Wall sits

    Dead bugs

    Banded lateral walks

    Banded squats

    Back squat prep

    1/4

    1/2

    Full

    Metcon prep: Rope climb

    Jump and hang

    Knee tucks

    Tuck and hook

    Rope climb.

    3.2.1.Go!
    Pause Back Squat (3×3 Across)
    *Keep weights across.

    **Slow tempo in decent. 3-5s

    ***The pause is a big variable that will effect the weight. Make it challenging, but precision is still the priority.
    Metcon (Time)
    Row 15/12 cal

    Back squat x5

    Rope climb x1

    rest 30s

    5 rounds
    *Maintain weight across all sets.

    **Back squat from the rack. Make the weight challenging.

    ***Hit the row hard. Cap yourself @ 45s of very hard effort.

    ****Rope climb to the best of your skill. 5ft off the ground is better than 0.

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