CrossFit WOD 8/14/19

Warm-up

juming jacks

scorpians

high knees

back pedal to sprint

Banded heel Pulls

March (coach lead speed; slow to sprint)

Fall v Lean drill

200m

assess

400m

Pick Drill

Legs

Legs/Shoulders

Full Stroke (Rhythm is the focus)

Metcon Prep:

Run 200m

Row 250m

DB/KB Snatch x5

3.2.1.Go!

Metcon (3 Rounds for time)

Run 400m

Row 500m/400m

x15 DB/KB Snatch x2

rest 4 Min

3 rounds
*DB/KB Snatch are from the hip

**Hit the run and row hard

***Utilize a weight on the that could force 2 or more sets on the final round or sooner if you are confident. Utilize one that will allow for well thought our reps if it is new for you.

Workout of the Day

CrossFit

  • CrossFit WOD 12/10/19

    Warm-up
    Plyo ladder

    Windmill

    3×3

    t-get up prep:

    10 steps
    Metcon (Weight)
    50ft plate push

    75 double unders

    X2 Turkish get ups

    Rest 1m

    5 rounds
    *Be patient with the plate push. If it isn’t working, try a different approach. Problem solve to find efficiency.

    **Substitute a 45s sprint on the bike in lue of ability to do double unders.

    ***Turkish get up should be a challenge on its own and require a ton of focus under fatigue. If a rep is failed, it means rest longer.

CrossFit Teens

Archives