CrossFit WOD 9/9/19

Warm-up

Nordic Lifts x20

Suitcase RDL x10 (each side)

2 rounds

Deadlift Prep

Thigh’

Knee

DL

Metcon prep:

Visual Demo

Group walkthrough

Aquire loads

3.2.1.GO!

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

*Build

**As your being to touch loads closer to your max one can slip into their bad habits.

***Pay attenton to detail on the high rep rounds to establish conistency for the 3rep attempts.

Metcon (No Measure)

4 Sets NOT For time

x10 Bulgarian Spit Squats (each Leg)

x10 Good Mornings (20-40% of your deadlift from today.)

Reverse Plank 1 Minute

x30 Deadbugs
*Loads should remain across for each movement.

**Move with precision.

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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