Tag

Box Jump
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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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 Bunny hops Lateral bunny hops Skip forward backward side/side Plyo jumping Wall all Front squats x10 Plyo circuit Pick Drill (Power focus) 3.2.1.Go Metcon (AMRAP – Rounds and Reps) AMRAP 23 20 cal row 20 wallballs 20 Box jumps *1m rest every 5m **Look forward to and earn your rest. ***Power based workout. ****Pick...
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Warm-up OH Step-ups (Plate) Candle stick carry Wallballs x20 Box jumps x10 Snatch Balance prep: BN Press Dip/Drive Press to Squat Dip/Drive/Squat Snatch Balance Snatch Balance (10-8-6-5-5-5-5) *Learn the movement with the volume of reps. **Balance is the key word. Try and keep the feet flat throughout the whole movement. ***Build in weight if it...
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Metcon Metcon Prep: Demo 3 rounds 150m Row 5 Burpees 5 Box Jumps 100m Run Brief 3.2.1.Go! Small (Time) 3 Rounds for time of: 1000m Row 50 Burpees 50 Box Jumps, 24″ 800m Run In honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009 To learn more...
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Warm-up Intro / Overview: 5 min Warm up: 10-15 min Stones: Hip opener Step by step to shoulder -experiment w/ weights One step to shoulder -experiment w/ weight -shirt emblazoned Sandbags -carries -ground to shoulder Close / Depart
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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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Workout of the Day

CrossFit

  • CrossFit WOD 12/13/19

    Warm-up
    Metcon (4 Rounds for reps)
    Min 1 -C2B/Pull-ups

    Min 2- Plank on hands

    Min 3 – Overhead squats

    Min 4 – alt leg toes to bar

    Min 5- recovery pace row.

    4 rounds
    * Each movement will affect the other. Play it smart and apply your efforts evenly across all sets.

CrossFit Teens

  • CrossFit Teens WOD 12/11/19

    Clean (2-2-2-2-2)
    Increase weight
    Metcon (2 Rounds for reps)
    2 RDS for reps

    5 min Calorie Bike

    Then

    10 AMRAP

    5 Pullups

    10 Pushups

    15 Squats

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