CrossFit WOD 9/13/19

Warm-up

Wallball Push press x20

Knee tucks x20

Wallball x10

Toes to hips x10

Banded Waiter Squat

2×10

Front Squat prep

Front Rack hold

Front Squat hold

Front Squat x10

Metcon Prep:

Verbalize goals

Visual Demos

3.2.1.Go!

Front Squat (10-8-5-3-3-3-3-3)

*Build

**Move with precisions in the higher rep sets in hopes of retaining good habits at heavier loads.

Metcon (Time)

75 Wallballs

200m Medball Carry

45 Toes to bar

600m Run
*Open the flood gates on this one.

**Test your abilites on the wall balls. 20? 30? 50? shoot for 1-3 sets.

***Run hard and fast on the carry and the finish.

****Toes to bar should be very labored. Find a rythem and move fast. Do not allow heartrate to drop during these.

Workout of the Day

CrossFit

  • CrossFit WOD 11/20/19

    Warm-up
    Banded Hydrant x10 each leg

    Wall slides (heel)

    Air squats

    Russian swing

    3.2.1.Go
    Winter Time Hustle (Time)
    Run 200m

    15 KBS

    15 Wallballs

    8 rounds for time

CrossFit Teens

  • CrossFit Teens WOD 11/8/19

    Crossfit Games Open 20.5 Teens (Ages 14-15) (Time)
    For time, partitioned any way:

    40 muscle-ups

    80-cal. row

    120 wall-ball shots 14/20 lb ball to 9 ft.

    Time cap: 20 min.
    Crossfit Games Open 20.5 Teens Scaled (Ages 14-15) (Time)
    For time, partitioned any way:

    40 chin-over-bar pull-ups

    80-cal. row

    120 wall-ball shots, 14-lb/20lb ball to 9 ft.

    Time cap: 20 min.

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