CrossFit WOD 8/28/19

Warm-up

Jumping jacks

High knees

Lateral hops (single leg)

Hamstring pulls (supine)

Pose running progression:

Slow leg lifts

Walking pace March

Jogging pace March

Falling v leaning drill

Forward/backward fall 90 sec

Metcon prep

200m run

100m carry

x10-8-6-4-2 RKBS Building to weight.

Metcon (Time)

800m Run

400m Goblet carry

100 RKBS

400M Goblet carry

8p0m run
*Run hard. It will set the tone for the remainer of the workout.

**Goblet carry does not allow for easy breathing. Use a weight that will limit you carry’s to 100-150m.

***RKBS should be heavier than the carry. Aim for 3-5 sets.

Workout of the Day

CrossFit

  • CrossFit WOD 4/16/2021

    Metcon (Time)
    For total time:

    3 rounds of:

    10 strict handstand push-ups

    10 dumbbell hang power cleans

    50 double-unders

    Rest 1 min., then:

    3 rounds of:

    10 kipping handstand push-ups

    10 dumbbell shoulder-to-overheads

    50 double-unders

    ♀ 35-lb. dumbbells

    ♂ 50-lb. dumbbells

    Time cap: 10 min.

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