CrossFit WOD 8/20/19

Warm-up

High Knees

Jumping Jacks

MT Climbers

Arm Swings

High steps

Hang and twist

Overhead Squat/Pulling prep:

BN Press

Ring Row

Press

Beat Swing

Push-Press

Pull-up

Metcon Prep:

Discuss rotations

3.2.1.Go!

Metcon (3 Rounds for time)

Sled Push 50m

30 Pull-ups/Rows

15 KB/DB Push-press

Rest 3-5m

3 Rounds
*Each round should push you near your “redline”.

**Do not rush your recovery. We want to maintain physical AND mental intensity each round.

***Increase weight on Sled & DB/KB each round. (comfortable, Challenging, surprise yourself)

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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