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 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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