Tag

Back Squat
Warm-up Row 250m x4 1 min Rest Partner Counter Balance Squat x4 PVC Back Squat x5 Coaches pace x10 Personal Pace Back Squat (3-3-3-3-3-3) Example warm-up x5 Bar x5 @ 55# x3 @ 75 x3 @ 85 x1 @ 105 x1 @ 115 Example working sets 125/145/165/170/180/190 Metcon (Time) Row 2k *Every 90 sec complete...
Continue Reading
Warm-up 200m run 100m Backward run Leg Swing x10 High Steps x10 (forward/backward) Counter balance Squat (partner assisted) PVC Work Back Squat x5 (balance focus) Back Squat x10 PVC Back Squat (5-5-5-5-5 Building) Warm Up Example: x5 W/bar x5 @ 95 x5 @ 135 x2 @ 185 x2 @ 205 x1 @ 225 x1 @...
Continue Reading
Warm-up Jumping jacks x50 Leg lifts (hanging) x20 Jumping lunge x20 5 point squat x5 (grab toes; pull hips down/chest up;R arm over head; L arm over head/ stand) Back Squat (10-8-6-4-2) One set every 2 minutes Warm-up example: x5 w/bar x5 @ 95# x3 @ 135# Working sets: X10 @ 185# x8 @ 225#...
Continue Reading
Back Squat (2×8) Sets 1-2 10# up from last week Back Squat (1xMax Reps) Death by Kettlebell Swing (AMRAP – Reps) Begin at 5 Add one rep every minute
Continue Reading
Back Squat (3×8) 10-20# up from last week Metcon (Weight) Hand Release Push-ups Plate Pinch Carry 100ft 3-6-9-12-15-18-21 Time
Continue Reading
Back Squat (5×8 across) 10# increase From last week Metcon (AMRAP – Rounds and Reps) Body weight row x10 Dubs x20 SDHP x30 (KB) AMRAP 15
Continue Reading
Back Squat (5×8 @ 60%) Metcon (AMRAP – Rounds and Reps) 15 KBS 15 Push-ups Amrap 8
Continue Reading
Ned (Time) 7 Rounds for time: 11 bodyweight Back Squats 1000m Row In honor of Special Agent Nathan “Ned” Schuldheiss, 27, of Newport, Rhode Island, died Nov. 1, 2007 To learn more about Ned click here
Continue Reading
Metcon (2 Rounds for weight) EMOM 5 Backsquat x6 @ 65% EMOM 5 Front squat x6 @ 65% EMOM 5 Air squat x20 Dubs x30 2 min rest between each round
Continue Reading
Metcon (No Measure) 20:20 x5 Cannonball w/half L-Sit Metcon (2 Rounds for weight) EMOM 4 Backsquat x10 @ 50% EMOM 4 Front squat x10 @ 50% EMOM 4 Air squat x20
Continue Reading
1 2 3 10

Workout of the Day

CrossFit

  • CrossFit WOD – 5/22/18

    High Hang Power Clean + Hang Power Clean (5×3 Across)
    Every 2 min

    Example Warm-up

    x5 w/35# bar

    x5 @ 45#

    x3 @ 55#

    x2 @ 60#

    Perform Complex @ 65-75#
    Warm-up
    2 Rounds

    3-5 strict pull-ups

    x5 Parter Wallball Throws

    Jump/Land x5

    High Hang Clean x5

    Hang Clean x5

    Complex run through x5
    Metcon (AMRAP – Rounds and Reps)
    Amrap 15

    Wallballs x15

    Pull-ups x15

CrossFit Teens

Archives