Tag

Bench Press
Warm-up 5 rounds 5 air squats 3 push-ups to pike 1 strict pull-ups/5ring rows BN Press Front squat Floor press (vertical forearms) Bench press Overhead squat Hand Muscle clean Muscle clean Power clean Clean 3.2.1.Go! The Other Total (Total Weight) Clean (1 Rep Max) Bench Press (1 Rep Max) Overhead Squat (1 Rep Max)
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Warm-up Is Ys Ts Walking lunge x20 Push ups x10 2 rounds Bench demo Metcon prep Front squat Push press 3.2.1.Go! Bench Press (5×6) *Across **Reps 5 & 6 should be challenging each set, yet maintainable. Metcon (Time) Front squat x10 Push press x10 Bar over burpees x10 5 rounds *We are looking for rounds...
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Warm-up Walk on knees, crawl 50ft (use pad if sensitive) V-ups Toddler rolls Forearm slides Bench prep Demo and breakdown Metcon flow Claim real-estate Metcon (AMRAP – Rounds and Reps) Wallball x20 Bench x10 DB/KB clean and Jerk x20 (10 each arm) Amrap 20 *Start conservative and strive to maintain the same paces. **Sets should...
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Warm-up Seated wall slides Standing lag slides Dynamic medball plank 30s Push up x5 3 rounds Push-jerk prep Press in dip (three different depths to identify high, medium, and low.) Tall jerks Push jerk (coach two count tempo.) Metcon Prep: Demo movements Super set bench and high pulls to find working weights. Push Jerk (4×3)...
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Push Jerk (10×3) Bench Press (10×3) *Build for each set. ** If you peak before the 10th set. Drop to a challenging but completable weight and finish the remaining. Bench Press (10×3) *Build for each set. ** If you peak before the 10th set. Drop to a challenging but completable weight and finish the remaining....
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Bench Press (2RM) Metcon (Time) Partner Workout 150 Wall Balls Partner Farmers Hold 100 Box Jump Overs Partner Farmers Hold
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Warm-up Inch worm Hip thrust Wall slides (Shoulders) Push-ups 3xME (stop @ 20) 5k Prep: Pick drill: Catch to Extension Legs Shoulders Arms Put it together 3.2.1.Go! Bench Press (3-3-3-3-3-3-3-3-3-3) *Build **If you peak before the 10 sets are up remove 10–20% and finish remaining sets across 5k Row (Time) Max Effort 5k Row
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Warm-up I’s/Y’s/t’s Barn Door Bench Demo Metcon Prep 3.2.1. Go! Bench Press (Build to 3RM) *S[pend 15m Building to a 1RM. **If you find it early, drop 30% off and complete sets of 3-5 until time is over. Metcon (4 Rounds for reps) Amrap 6 Wallballs Amrap 5 Burpees to Target Amrap 4 Dubs Amrap...
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Warm-up CS: Activation Push-ups x10-20 Ring rows x20 Bench Press (4×10) *Across Metcon (No Measure) Neutral grip DB Bench x10 Chin ups x5-10 (x3 negatives) 3 rounds Push ups ME + 30 sec plank w/arms locked out 3 rounds Tricep press down Barbell curls 3×10
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Warm-up Before Class: CS Activation Banded Pull-aparts x30 1 Set of ME Push-ups (stop @ 30) Metcon (No Measure) Close Grip Bench 4×12 DB Fly x10 Upright Row x10 4 rounds Banded Fly x12 Banded Kickbacks x10 3 rounds Lateral Raises x10 Standing Tricep ext x10 3 rounds
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Workout of the Day

CrossFit

  • CrossFit WOD 1/29/20

    Warm-up
    AMRAP 3

    Dead hang

    M1 10s

    M2 20s

    M3 30s

    AMRAP 3

    Chin over bar hold (kneel to scale)

    M1 10s

    M2 15-20s

    M3 20-30s

    Metcon prep

    GHD Demo (Bend & Snap)
    Metcon (3 Rounds for weight)
    Landline/DB/KB Row x10

    Seated Lateral Raise (Tempo)

    X8 0-3-3

    5 rounds

    Lat pull down (one band each arm)

    4×12
    *Across

    **Use the rounds to log the weight used at each movement

    *Increase Load where possible from last week.

    ****Lat pull down should be incredibly difficult. Reps 11-12 very labored.
    Metcon (AMRAP – Rounds)
    Single arm DB/KB Push press 2-4-6

    Sit-ups /GHD sit-ups x8

    AMRAP 15
    *Greatly challenge the weight of your KBS.

    **The order is PP/Sit ups/other arm PP/Sit ups

    ***Flow consistently for the duration of this AMRAP

CrossFit Teens

  • CrossFit Teens WOD 1/22/20

    Big Clean Complex
    6 Sets for Max Load

    High Hang Clean+Low Hang Clean+Clean+Push Press

    High Hang Clean+ Low Hang Clean+Clean+Push Jerk

    High Hang Clean+Low Hang Clean+Clean+Split Jerk

    All Cleans must be Squats

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