Tag

Back Squat
Warm-up Min 0-10 Row x10 Strokes Rest 20 sec x5 For Distance Min 10-15 Banded Waddle x90 sec Lateral Lunge x5 Good Morning to Air Squat x5 Min 15-20 Back squat pre: 1/4 Squat 1/2 Squat Full Squat Min 20-25 Briefing 25-40: Back Squat (Build to a 2RM) 40-45: Back Squat (3×6) Emom 3 Weight...
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Warm-up Min 0-5 Cone Grab Min 5-8 5 point Squat x3 Min 8-10 Waiter Squat x10/10 Min 10-12 Back Squat 1/4 x10 Parallel x10 Bottom x10 Min 30-40 Metcon Rehearsal x10 Jump Rope Passes x10 Wallballs x5 Burpee Box jumps 2 rounds 12-30: Back Squat (Build to a 5RM) 40-60: Metcon (AMRAP – Rounds and...
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25-40: Back Squat (Build to a 10RM) 15 Min to Build to a Heavy 10 Rep Backsquat Warm-up Min 0-6 Line Drills **Down and back Length of the Floor: High Steps (forward/Backward) Walking Lunge (Forward/Backward) Side Shuffle High Skips Min 6-15 Nordic Lift x10 Goblet Squat x10 3 Rounds Min 15-20 Back Squat Prep: 1/4,Parallel,...
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Warm-up 400m run Ankle Mobility (Dorsi Flex) Squat and Twist x10 Press to Squat x5 PVC Then Bar Back Squat x10 Overhead Squat x10 2 rounds Jenny (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 20 Overhead Squats, 45# 20 Back Squats, 45# 400m Run In honor of U.S. Army Capt. Jennifer M. Moreno, of...
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Warm-up 1 min interval Side shuffle Burpee Jump rope 2 rounds Air squat demo X5 Coaches pace x10 personal pace Backsquat X5 coaches pace X10 personal pace Back Squat (20m to establish 1Rm) Metcon (AMRAP – Rounds and Reps) Amrap 10 Dubs x25 Air squats x50 Burpees x10
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Deadlift (2-2-2-2-1-1-1-1) Warm-up Examples x5 w/bar x5 @ 95 x5 @ 135 x3 @ 165 x1 @ 185 Working Sets x2 205/215/225/235 x1 245/255/275/295-300 Metcon (Time) SDHP Back Squats 21-15-9 95/65
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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...
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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 @...
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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#...
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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
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Workout of the Day

CrossFit

  • CrossFit WOD 10/20/18

    Warm-up
    Min 0-5

    Relay Tic-tack-toe

    Min 5-15

    Metcon Prep:

    Hollow Arch (Hanging)

    Half Pull-ups

    Pull-ups 2×5

    SDHP:

    Sumo DL

    SDHP

    Push-Press

    Dip/Drive

    Push-Press

    Min 15-20

    Brief

    Min 20-30

    Establish Stations
    30-60: Metcon (3 Rounds for reps)
    Intervals

    3m-2m-1m

    Bike

    SDHP

    Pull-ups

    Farmers Carry

    Push-Press 135/95
    Total reps each round

CrossFit Teens

  • CrossFit Teens WOD 10/12/18

    Push Press (5-5-5-5-5+)
    Metcon (Time)
    Partner WOD

    10-9-8-7-6-5-4-3-2-1

    Thrusters

    20-18-16-14-12-10-8-6-4-2

    Pushups

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