Tag

Box Jump
Warm-up Run 200m Box Step overs x10 Taters x10 2 rounds Scorpion x10 Sit-to-getup x5 Air Squat x10 Workout Prep: ~Establish Exercise Zones Then 1 Round 5 KB Swings 5 Box Jumps 5 Burpees 5 Wallball shots Whitten (Time) 5 Rounds for time: 22 Kettlebell swings, 70# 22 Box jump, 24” 400m Run 22 Burpees...
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Nutts (Time) 10 Handstand Push-ups 15 Deadlifts, 250# 25 Box Jumps, 30″ 50 Pull-ups 100 Wall-Ball Shots, 20# 200 Double-Unders 400m Run with a 45# Plate In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009. To learn more about Nutts click here
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Warm-up Run 200m x5 Burpees x10 KBS x 5 Pull-ups x10 Deadlift x5 Box Jumps x10 Goblet Squats Movement Prep C2B Progression PVC Pull-down Lat Press Half Pull-up to Pull-up 2:1 x2 Chest to Bar DB/KB Squat Clean High Hang x5 Hang x5 Clean x5 PVC Deadlift x15 x5 Coaches Pace/x10 Metcon Pace PVC Overhead...
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Warm-up Handstand Push-up Progression: -Pike Push-ups 2×5 ~Elevate Platform for HANDS if needed. ~Elevate 45# Plates until Feet are Level with Hands ~Remove one foot -Test Invereted Range of Motion Kipping: Keep Shins Parrell to the wall. Make first contact with the wall at full extension. Rope Climb Progression: J-Hook Demo ~if Grip Strength isn’t...
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Warm-up Dot Drill x1 min Rest 30 sec Jump rope x30sec 4 Rounds Squat W/Rotation x8 Shoulder Circles x20 small/x20 Big ~forward and backward Push-Jerk Progression Press x5 Push-Press x5 Jump and Land x5 Push-Jerk x5 (Pause on catch 3-5 seconds) Push Jerk (2-2-2-1-1-1) Warm-up Example: x5 w/bar x5 @ 75# x3 @ 95# x2...
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Warm-up Row legs x10/Legs-back x10/full pull x10 Row 20 Cals (Pause on extension) 5 point Squat x3 Sit-ups x5 Box jumps x10 2 rounds Thruster prep: Press x5 Dip /Drive/Press x5 Front Squat/Press x5 Thruster x10 (5 Coaches pace/5 Wod Pace 1 round 5 Thrusters 5 Sit-ups 5 Box jumps 5 Cal Row Metcon (Time)...
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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 High Steps Bear Crawl Inch worm Skill Work -Chest to Bars Hollow Arch (floor) x10 Hollow Arch Hanging 20 Sec Half Pull-ups 2×4 Chest to Bar Attempts -Bounding Box Jumps Dropping Bound Rebound Metcon (Time) 100 Air Squats 80 KBS 60 Box jumps 40 Burpees 20 Chest to Bar Pull-ups Metcon (No Measure) Extra...
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Deadlift (3×8 Across) 10-20# up from last week Stiff Leg DL (3×15) 70% of weight used for deadlifts. Metcon (Time) 100m Sprint Box jump overs x30 toes to bar x10 5 RFT
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Shoulder Press (5×8 Across) 5-10# up from last week Upright Row (5×8 Across) Metcon (Time) Row 500m x15 Burpee box jumps 400m Run 2 rounds for time
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Workout of the Day

CrossFit

  • CrossFit WOD 3/19/19

    Warm-up
    Row Intervals

    1m Rounds

    R1-20SPM

    R2- 26SPM

    R3- 20 SPM

    R4- 30 SPM

    R5- 20SPM

    Push-up x10

    Walking Lunge 50ft

    Burpee x5

    Pike Push-up x10

    KB Walking Lunge 50ft (Light)

    Burpee x5

    HSPU x3-5
    Metcon (Time)
    Row 500m

    Handstand Push-ups x15

    KB/DB Walking Lunge 200ft

    Burpee x20

    3 RFT
    *Shoot for 7-9 Min rounds

    **Modify HSPU to meet skill level and fitness need.

    ***Single KB/DB for Lunges

CrossFit Teens

  • CrossFit Teens WOD 3/15/19

    Shoulder Press (5-5-5-3-1+)
    CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
    3 rounds of:

    10 snatches 95lb/65lb

    12 bar-facing burpees

    Then, rest 3 minutes before continuing with:

    3 rounds of:

    10 bar muscle-ups

    12 bar-facing burpees

    Time cap: 12 minutes, including 3-minute rest

    period
    CrossFit Games Open 19.4 Teens (Ages 14-15) (AMRAP – Reps)
    3 rounds of:

    10 snatches 65lb/45lb

    12 bar-facing burpees

    Then, rest 3 minutes before continuing with:

    3 rounds of:

    10 bar muscle-ups

    12 bar-facing burpees

    Time cap: 12 minutes, including 3-minute rest

    period
    CrossFit Games Open 19.4 Teens Scaled (Ages 14-15) (AMRAP – Reps)
    3 rounds of:

    10 snatches 45lb/35lb

    12 bar-facing burpees

    Then, rest 3 minutes before continuing with:

    3 rounds of:

    10 chin-over-bar pull-ups

    12 bar-facing burpees (may step over bar)

    Time cap: 12 minutes, including 3-minute rest

    period

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