CrossFit WOD 9/27/19

Warm-up

OH Step-ups (Plate)

Candle stick carry

Wallballs x20

Box jumps x10

Snatch Balance prep:

BN Press

Dip/Drive

Press to Squat

Dip/Drive/Squat

Snatch Balance

Snatch Balance (10-8-6-5-5-5-5)

*Learn the movement with the volume of reps.

**Balance is the key word. Try and keep the feet flat throughout the whole movement.

***Build in weight if it feels right. Don’t feel obligated to increase weight if it’s sketchy.

Metcon (Time)

Farmers carry 200m

Box Jump overs x30

Wallballs x30

3 Rounds
*Farmers carry could see 1-3 sets

**Utilize a height on the box jumps that will allow for a fast, confident pace.

***Wallball weight should allow for 1-3 sets.

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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