Tag

Back Squat
Warm-up Banded side steps Banded squats Back Squat Prep: Pause Back squat (coaches pace) Metcon Prep: Row 250/200m Box jump x5 Row 250/200m Lateral Box jump x5 (each side) Row 250/200m Bounding (pvc) Row 250/200m Box Jump overs. Pause Back Squat (5×2) *Across **This is the final week. Cherish these reps and learn some lasting...
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Warm-up Banded side steps Banded squats Metcon Prep: Ring rows/pull-up negatives/pull-ups/MU 3.2.1.Go! Pause Back Squat (5×4) *Across **Have fun. This is week three and the weights should be getting heavy. ***Move with focus and precision. Metcon (AMRAP – Reps) Back Squat Strict Pull-up/MU 1-2-3-4-5-6-7-8——- Amrap 12 *Barbell should be a good reflection of your overall...
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Warm-up Banded Side Step Banded Squat Air Squat (Normal;Wide;Close;Normal) Pause Back Squat (3×6) *Across **Increase weight from previous weeks. ***Challenge the position, but remain impeccable in your movement. Metcon (No Measure) Elevated split squat (DB/KB;Hanging) 3×10 Sumo RDL (Across) 3×10 Step-ups Hip Thrust 3×10
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Warm-up Banded Side Step banded Squat Back Squat Prep w/Bar Metcon Prep: Rehearse rotation Back Squat (3×8) *Across **Pause each rep ***Move with precision. ****2m rest between each set. Metcon (5 Rounds for time) Bike 15/12 Cal Run 200m w/medball as fast as you can 5 rounds *Maxium output on the bike. Less than 25Sec...
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Warm-up Banded Side Step banded Squat Back Squat Prep w/Bar Metcon Prep: Rehearse rotation Back Squat (3×10) *Across **Pause each rep ***Move with precision. ****2m rest between each set. Metcon (No Measure) Sled Push 50m Wallball Push press 2m Rest 3 @ minimum 5 rounds
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Warm-up Back Squat (4×8) *Across (+70%) **Deliberately use targeted muscles. Slow down and get in tune with your body. Step-ups to reverse lunge (3×10) *Across **10 reps each leg. Metcon (No Measure) Hip Thrust x10 Sumo Squat x10 Calf raise x20 3 Rounds
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Warm-up Back Squat (10-10-10) *Across Metcon (No Measure) Sumo Deadlift 3×10 Back ext x15 Split Squat x10/10 Leg Lifts x10 4 rounds
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Warm-up 1/2 Tabata Burpee RKBS Plank Rest Leg Swings Banded lateral steps + Skip 5 + 10 (Both sides) Banded Squat x10 Back Squat Prep: PVC Bar Metcon:Prep 200m Run 10 KBS 5 Pull-ups Back Squat (10-8-6-4-2) *Build **Ensure weight is challenging but familiar. Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell...
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Warm-up Wallsit 30 set Nordic Lift x15 2 rounds Sumo Squat x10 Narrow Squat x10 Normal Squat x10 Back Squat Prep: 1/3 half Fulll Squat Metcon prep: Singles/doubles x20 sit ups x10 Burpee Box jumps x5 2 rounds Back Squat (20-15-10) *Build **High reps = Deep burn ***Focus on every rep being impeccable ****One round...
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Warm-up Row Intervals 1 min @ 20SPM 1 MIn @ 24 SPM 1 MIn @ 30+ SPM 1 MIn @ 20 SPM Wallsit 30 sec Jump Squats x5 Hanging Hollow/Arch x10 DB DL x10 DB Hang Snatch x10 2 rounds Backsquat Prep: Waiter Squat x5/5 Back Squat x10-20 (Coaches Pace) Back Squat (10-10-10+) Metcon (AMRAP...
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Workout of the Day

CrossFit

  • CrossFit WOD 9/18/19

    Warm-up
    Walking lunges

    Duck Walk

    Medball Thruster

    Strict Half Pull ups/ring rows

    Strict Knee tuck/Leg Lifts

    Pull-ups

    Toes to Bar

    Metcon Brief:

    Rehearse rotation.

    3.2.1.Go!
    Metcon (2 Rounds for time)
    45s Bike for Watts

    then, on the Minute

    3 rounds

    12 Wallballs

    9 pull-ups

    6 toes to bar

    Rest 5 min

    2 rounds
    *Alternate options

    45s Bike for Watts

    then

    3 rounds

    12 Wallballs

    15 Ring Rows

    9 Knee tucks

    **Watts:

    Men-350-600

    Women 200-500

    ***Legs and grip will be hit hard here.

    ****0-45s are on the Bike followed by 15 sec of rest/transition to wall balls. Subtract 1m focused on the bike from your times.

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