CrossFit WOD 9/4/19

Warm-up

Nordic Lift x10

Deadbug x30

3 rounds

Suitcase RDL

2×15

Deadlift Prep: Top/Down

Thigh

Knee

Deadlift

Metcon Prep:

Front Rack lunge 10 steps (5 each leg)

Push-press x5 each arm

Deadlift (15-10-8-5-3-3-3-3-3)

*Build

**Attempt the heaviest load possible for the day.

***Maintain precision.

Metcon (AMRAP – Reps)

Front rack lunge (anything but a bar) 100ft

DB Push Press x30 (15 each arm)

Amrap 12
*Utilize any load other than a bar for the front rack. Coach will assist in establishing standards for different items.

**Expect lunges to affect the performance of your push-press

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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