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 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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