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 6/3/20

    Warm-up
    0-5:00

    Briefing

    5:00-30:00

    Arm swings x20

    Leg swings x20

    Banded Hip Stretch x30s

    Calf Stretch x30s

    High Leg Kicks

    Leg Cradle

    Single Leg Hops

    Bum Kickers

    High Knees

    Wall Slides

    Jog

    Squat Therapy

    Demo Single DB Overhead Squats
    Metcon (Time)
    30:00-50:00

    WOD Prep

    4 RFT

    400m Run

    15 DB OH Squats R

    15 DB OH Squats L

    50:00-60:00

    Cool Down and Clean Up

CrossFit Teens

  • CrossFit Teens WOD 3/12/20

    Deadlift (5-5-3-3-3+)
    CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
    10 Min AMRAP
    5 Shoulder to Overhead 115# / 75#
    10 Deadlifts 115# / 75#
    15 Box Jumps 24″ / 20″

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