Back Squat
Hip Warm-Up (No Measure) Prone Hip External Rotation Lift Offs (90 Degrees) x 15 Reps (Holding a few seconds each rep) Hip External Rotation Lift Overs x 15 Reps Standing Hip CARs x 5 on each side Band External Rotation + Frog Pump Combo x 30 Reps Back Squat (3@70% – 3@80% – 3+@90%) Metcon...
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Warm-Up (Squat) (No Measure) Complete 3 Rounds: Goblet Squat (3sec pause) x 5 Rest 2sec Seated box jump x 5 Rest 20sec KB Reverse Lunge x 5 each leg Rest 20sec Double-Under x 20 *Increase height of seated box jump each round Back Squat (5@65% – 5@75% – 5+@85%) *Utilize heaviest recorded squat from the...
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Warm-up (No Measure) General Warm-Up Complete 2 Rounds not for time: 8 Banded Pull-Throughs Rest 15 Seconds 8 Goblet Squats (3 sec. hold in bottom) Rest 15 Seconds 8 Half-Kneeling Bottoms-up KB Press Rest 15 Seconds Then, 3 rounds with an empty barbell of: 5 Deadlifts 5 Power Cleans 5 Should Presses 5 Bent Over...
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Back Squat (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. The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat...
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Metcon (AMRAP – Rounds and Reps) AMRAP 15 5 Thrusters 10 Push-Press 15 Back Squat 20 Cal Row *Use 1 bar, same weight. **Suggested weight: 75/55 ***The weight you select should allow you the ability complete the first 3 movements without sitting down the bar.
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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 2 Sets – Control, focus, isolation! 6 Half Kneeling Bottom Up KB Press/arm rest 15sec 6 Lateral band Walk/side 6 Monster walk (forw/back) rest 15sec 20sec Star Plank (Video Below; Just do 1 side per set. Rotate after set.) rest 60sec Shoulder Press (3-3-3-3-3) Build to 3RM Metcon (AMRAP – Rounds and Reps) AMRAP...
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Warm-up 0-5:00 Briefing 5:00-25:00 Arm Swings Leg Swings Foam Roll High Hang Power Clean Low Hang Power Clean Power Clean Back Squat Push Press Go over movements for metcon 25:00-50:00 Bear Complex Power Clean Front Squat Push Press Back Squat Second Push Press Complete 5 Rounds increasing weight each round 1 Round consists of 7...
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Warm-up 0-5:00 Briefing 5:00-20:00 Pigeon Stretch Grasshopper Lunge to Reach 5 Point Squat Good Mornings Quarter Squat Half Squat Full Squat 20:00-35:00 Back Squat (5-5-5-5-5) *Building every set *Increase from last week Metcon (AMRAP – Reps) 35:00-45:00 KBS Demo Hanging Shoulder Shrugs Press Down Kipping Swings Half Pull Ups Pull Ups 45:00-55:00 7 AMRAP 3-6-9-12-15…...
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Warm-up 0-5:00 Briefing 5:00-20:00 Pick Drill Legs x10 Legs/Back x10 Legs/Back/Arms x10 Row 30:30 x5 Back Quarter Squat x10 Back Half Squat x10 Back Squat x10 20:00-35:00 Back Squat (5-5-5-5-5) Increase in weight every set. Every two minutes Metcon (AMRAP – Rounds and Reps) 35:00-40:00 WOD Prep PVC Thruster Demo 40:00-55:00 12 AMRAP 12 Thrusters...
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Workout of the Day


  • CrossFit WOD 1/27/2021

    Bench Press (5@50% – 5@60% – 5@75% – 3@85% – 1@95%)
    Metcon (AMRAP – Rounds and Reps)
    Complete as many rounds as possible in 20 minutes of:

    4 strict pull-ups

    8 push-ups with feet on a box

    12 med-ball cleans

    ♀ 20-in.box, 14-lb. ball

    ♂ 24-in.box, 20-lb. ball


    Modify the pull-ups and push-ups so you can move through the reps without failing in the early rounds. Reduce workout duration and load on the medicine ball so that you can keep moving the entire time.

    Intermediate Option:

    Complete as many rounds as possible in 20 minutes of:

    2 kipping + 2 strict pull-ups

    8 push-ups

    12 med-ball cleans

    ♀ 10-lb. ball

    ♂ 14-lb. ball

    Beginner Option:

    Complete as many rounds as possible in 15 minutes of:

    4 assisted pull-ups

    8 assisted push-ups

    12 med-ball cleans

    ♀ 6-lb. ball

    ♂ 10-lb. ball

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