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 11/20/19

    Warm-up
    Banded Hydrant x10 each leg

    Wall slides (heel)

    Air squats

    Russian swing

    3.2.1.Go
    Winter Time Hustle (Time)
    Run 200m

    15 KBS

    15 Wallballs

    8 rounds for time

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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