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Box Jump
Warm-up Row 500m Pick drill Catch to extension Burpee Box Jump Methods 3.2.1.Go! Metcon (Time) Row 75 cal Burpee box jumps x25 4 rounds *Strap in for a grind. **300cal of rowing + 100 Burpee box jumps = pace and consistency.
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Warm-up Mid archer Lateral lunge Standing hip rotation Banded squat Front squat- work on tempo Paused Front Squat (6×6) *Across/Tempo **3-2-3 ***The variables will greatly effect how much weight can be used. ****Create a consistent movement and learn something Metcon (No Measure) Single leg squat x8 each leg Back extension x10 Plank 1m Three rounds...
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Warm-up Metcon (AMRAP – Rounds and Reps) AMRAP 20 20 Box Jumps 20 Cal row 20 Burpee over box 20 Wall balls 20 DB/KB Snatch (alt arm)
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Warm-up Tabata Jump rope Sit ups Iron mikes Turkish get-up prep KB snatch prep Knee tucks Leg lifts Toes to bar Single arm swing demo Alt arm demo 3.2.1. Go! Metcon (Time) 21-15-9 Toes to bar Alt arm KBS Box jump overs
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12 Days of Christmas (Time) 1 Muscle-up 2 Burpees 3 Chest to Bar 4 Push-ups 5 Pull-ups 6 Thrusters 7 Bar Over Burpees 8 KBS 9 Sit-ups 10 Iron Mikes 11 KB Taters 12 Box Jumps 12 Days of Christmas #2 (Time) 1 Chest to Bar 2 Burpees 3 Pull-ups 4 Push-ups 5 Ring Rows...
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Warm-up Jumping jacks Plyo circuit Banded hydrants Banded split squats (off rig) Pick three. Different heights to raise your heels. High, medium, floor. Squat and twist x3 each arm Then Squat x10 @ each height Snatch from hip Practice transitions Box jump over prep Back Squat (3×5) *Across **If you have been present for the...
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Warm-up Medball front squat Med ball jump (at waist) Burpee Burpee to plate High hang muscle clean + push press Hang power clean + tall jerk Clean + jerk Metcon prep: Discuss scaling and time domains 3.2.1.Go! Hang Clean & Jerk (5×2) *This is practice, not performance. **Increase weight every set, ***Retain the elegance of...
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Warm-up Wall sits Dead bugs Spanish Squats Banded squats Back squat prep 1/4 1/2 Full Metcon prep: Demo movements Explain flow 3.2.1. Go! Pause Back Squat (3×1) *Increase weight each set **Slow tempo in decent. 3-5s ***The pause is a big variable that will effect the weight. Make it challenging, but precision is still the...
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Warm-up Goblet squat hold in bottom Partner backbend Front squat BN press Pull under Push press Hang clean Tall jerk Clean and jerk Pistol progression Off balance squat gradually shifting weight bias to one leg. Crossfit Games Open 20.4 (Ages 16-54) (Time) For time: 30 box jumps, 24 in/20 in 15 clean and jerks, 95...
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Warm-up Banded W/Y x15 BN press x10 Press prep: Midline Chat Press Metcon Prep: Knee tucks/Toes to Hips/Toes to bar Box jumps (practice bounding) 3.2.1.Go! Shoulder Press (5×5) * Across. 8m to h hold to a working weight **Stop on your chest for each rep. ***Rep 5 of each set should be near failure. Metcon...
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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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