CrossFit WOD – 8/6/18

Warm-up

High Steps x30 Forward/Backward

Deeps Lunge x20 (10/10)

Squat & Twist x10

5 Point Squat x5

Movement Prep

Air Squat x10

Front Squat x10 (PVC)

Overhead Squat x10 (PVC)

Visual Demo: Lateral Bound

Metcon Prep

x10 Air Squats

x5 Lateral Bound

x10 Front Squats (Empty Barbell)

x5 Lateral Bound

x10 Overhead Squats (Empty Barbell)

x5 Lateral Bound

Metcon (3 Rounds for reps)

Amrap 5

Sprint 200m

Remaining time

Air Squat x10

Lateral Bounds x20

Rest 3 Min

Amrap 5

Sprint 200m

Remaining Time

Front Squat x10

Lateral Bounds x20

Rest 3 Min

Amrap 5

Sprint 200m

Remaining Time

Overhead Squat x10

Lateral Bounds x20
Front Squats

135/95

Overhead Squats

95/65

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Workout of the Day

CrossFit

  • CrossFit WOD – 8/15/18

    Warm-up
    Light row 250m

    x10 hand release Push-ups

    x10 Kip Swings

    x5 Jump squats

    Medium row 250m

    x10 Deficit Pike Push-ups

    x10 Pull-ups/Jumping Pull-ups

    x5 Jump Squats

    Hard r0w

    x10 Pike Push-ups

    x10 Chest to Bar/Jumping Chest to Bar

    x5 Jump sSquats
    Handstand Push-ups (Find a 3 rep deficit)
    10 min to see how many plates you can stack and link 3 HSPU together. You may utilize the Kip.

    Those without HSPU:

    3×8 Deficit Pike Push-ups

    followed by

    3×10 Push-ups
    Metcon (AMRAP – Rounds and Reps)
    Row 300/250m

    x5 HSPU

    x10 Pull-ups/Chest 2 Bar

    x15 Air Squats

    amrap 20
    Every 50m on the rower is coulded as a rep

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