CrossFit WOD 9/3/19

Warm-up

Plyometric work

Forward bounds

lateral bounds

forward/lateral/forward

3 rotations each person

Skill work:

Pick drill

15 Arms

15 back/arms

15 full stroke

Metcon prep:

10 step overs

10 Cal row

10 HRPU

10 lateral bounds

3.2.1.Go!

Metcon (Time)

Box Step overs

Row Cal

HRPU

Lateral jumps (over bar)

75-45-15
*Simple means more room for error. Increase intensity by caring for the fundamentals.

**Quality over speed

***Practice seamless bounds. Lower target if needed.

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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