CrossFit WOD 9/28/19

Warm-up

400m Run

Touch your toes/reach to the sky

Inch worm (stationary)

Air Squats

Metcon Prep:

DB Snatch Demo

HS Demo- Practice 3-5m

GHD Demo – Bend & Snap

Thruster Prep:

Front squat

Push Press

Thruster

3.2.1.Go!

Metcon (AMRAP – Reps)

1m on/1m off

DB/KB Snatch x5

Handstand walk/hold x4

Sit-ups/GHD Sit-ups x3

Thrusters x2
*Partner up w/someone of like fitness. This will help extent equipment and push you.

**Utilize a weight and movement that you can remain active for the entire 60s.

***GHD Sit-ups should be in your regular week of fitness to utilize them on this day. Practice some afterwards if you are unfamiliar with them.

****Perform 5 intervals of DB/KB Snatch, then 4 Intervals of HS Walk/Hold, then 3 Intervals of Sit ups, so on and so forth.

*****Handstand walk and hold count as fitness.

Workout of the Day

CrossFit

  • CrossFit WOD 11/14/19

    Metcon (No Measure)
    Power & Speed (Rowing)

    x10 stroke with as much power as possible. spm below 20. Damper @10

    -Immediately into

    x20 strokes w/ damper @ 1. SPM as fast as possible.

    10 rounds
    Metcon (No Measure)
    Every 4m for 32m complete

    30s relax squat hold

    30s braced squat hold

    30s seated to touch (back against the wall)

    x20 Goblet Squats

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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