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Assault Bike
Warm-up (No Measure) General Warm-Up: Complete 3 Rounds: Hollow Body Hold 15sec. Rest 15 sec Superman Hold 15sec Rest 15 sec Bottom Squat Hold 15sec Rest 15 sec Hang From Bar 15sec Specific Warm-Up: After movement standards are discussed for the Metcon, perform the following prior to the WOD. Allow for small rest period after...
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Deadlift (5-5-5-5-5) *Build to a heavy 5 Metcon (Time) 8 Rounds: 15 cal Bike Bear Crawl 75ft. *Partner WOD ** You go, I go ***Score is total time
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Bench Press (3-3-3-3-3) New Tempo: 30X1 3 Seconds down 0 Seconds in the bottom X: Explode out of bottom 1 second at the top *Work up to a heavy 3 for the day. Metcon (Distance) Run for max distance in 7 minutes -Rest for 3 minutes- Row for max distance in 7 minutes -Rest for...
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Gymnastics Complete 3 Sets: Hollow Body Hold 30 Sec Seal Stretch 30 Sec Complete the following: Accumulate 1 minute hanging from the bar -Rest 90 Seconds- Accumulate 45 seconds hanging Knees-over-hips -Rest 90 Seconds- Accumulate 30 Second hanging L-Sit Complete the following: Accumulate 1 minute in ring dip support -Rest 90 Seconds- Accumulate 1 minute...
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Warm-up 2 Rounds: Kang Squat x 8 Rest 20 Seconds Hand-Release Burpees x 8 Rest 20 Seconds Banded Good Mornings x 8 Rest 20 Seconds Shoulder Taps (From Plank) x 8/each arm Rest 20 Seconds Back Squat (3-3-3-3-3) Weight: Same Across Movement Tempo: 3111 3 Seconds Down 1 Second in the Bottom 1 Second Up...
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Warm-up 0-5:00 Briefing 5:00-20:00 I, Y, T, W Deadbugs Renegade Row Pendlay Row (5-5-5-5-5) Same Weight Metcon (3 Rounds for reps) Tabata Cal Bike Rest 1 minute Tabata Double Unders Rest 1 minute Tabata Alternating DB Hang Snatch
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Warm-up (No Measure) Partner Bike 10-8-6-4-2 cal Front Squat Strict Press Dip/Drive Push Press Thruster Work on timing of thruster movement Metcon (6 Rounds for time) 6 Round for time Every 3 Minutes 15/12 Cal Bike 15 Thrusters 95/65
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Warm-up 10-8-6-4-2-M 5-4-3-2-1-W Bike cal- form groups of three and sprint the rounds. Hang/twist/shrug Hollow/Arch on ground Static Hollow/Arch hanging Dynamic Hollow/Arch Beat swings – 2 sets. Second higher than the first. Pull-ups – kipping 2 sets Pull-ups- butterfly 2 sets Chest to bar mechanics. Metcon prep: Talk rotation for classes bigger than 5. Burpee...
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Warm-up Banded side steps 50ft Squat and twist Waiter squat SG Push press SG Push jerk Snatch balance Metcon prep: Wallball Burpee 2×5 Snatch Balance (4×3) *Across **Build your confidence in the light weights and the build to working weight that will challenge that consistency Metcon (Time) Buy in-Cal bike 15/10 Wallballs x30 Burpees x15...
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Warm-up Deep breathing 90/90 Half plank w/clam Rowing: Pick Drill – catch to extension Metcon (3 Rounds for time) Bike 20 cal Row 3k Rest 3m Bike 20cal Row 2k Rest 3m Bike 20cal Row 500m
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Workout of the Day

CrossFit

  • CrossFit WOD 1/18/2021

    Warm-up (No Measure)
    Complete 2 Rounds:

    Banded Hip-Bridge (2 Sec. Pause) x 8

    Rest 20 sec

    Seated Box Jump x 8

    Rest 20 sec

    Knees over hips x 8 (2 Sec. Hold) x 8

    Rest 20 sec

    Ring Rows x 8 (Tempo: 3111)
    Power Snatch + Overhead Squat (1-1-1-1-1)
    Build to a heavy single.
    Metcon (2 Rounds for reps)
    AMRAP 4

    4 Power Snatch

    4 Toes-to-Bar

    Rest 3 min

    AMRAP 4

    4 Overhead Squat

    4 Pull-up

    *Utilize same weight

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