Tag

Burpee
Warm-up 0-5:00 Briefing 5:00-20:00 Banded Single Deadlift 2×15 Banded Reverse Lunges 2×15 High Hang Muscle Snatch Low Hang Muscle Snatch Muscle Snatch Muscle Snatch (3-3-3-3-3) Same weight-light Focus on quality Metcon (AMRAP – Reps) 15 AMRAP 1-2-3-4-5… Power Snatch OH Squat Bar Facing Burpees
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Metcon (Time) 2 RFT 90/70 Cal Row 70 Wall Balls 50 Kettlebell Swings 30 Burpee Box Jump Overs
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Warm-up 0-5:00 Briefing 5:00-30:00 Banded Knee Lockouts x20/20 Banded Single Deadlift 2×10/10 Banded Reverse Lunge 2×10/10 Banded Hamstring Pull Situp 20 Marching Hip Bridge x20 Yoga Pushups x10 Clean Demo and Technique Metcon (Time) 400m Run 21 Burpees 400m Run 15 Burpees 400m Run 9 Burpees 200m Run 9 Power Snatches 200m Run 15 Power...
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Metcon (Time) 1 Mile Run 50 Wall Balls 40 Double Unders 30 Burpees 20 OH Squats 10 Chest to Bars 1000m Row
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Warm-up 0-5:00 Briefing 5:00-20:00 Single Leg Knee Raises 2×15 Kneeling Kick Out 2×15 Rotating Couch Stretch 2 min Front Squat Demo 20:00-30:00 Front Squat (8-8-8-8-8) Increase weight every round Metcon (Time) 30:00-40:00 Metcon Prep 40:00-50:00 15-10-5 Med Ball Clean to Wall Ball Burpees Toes to Bar
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Metcon (Time) 1 mile Run (weather permitting) then 10 Rounds of Bergeron Beep Test 7 Thrusters 75/55 7 Pull-ups 7 Burpees *Substitute 1600m Row if raining
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Warm-up 0-5:00 Briefing 5:00-30:00 Banded Single Deadlifts 2×15 Banded Reverse Lunge 2×15 Banded Air Squats 2×15 Banded Steps x20 Pick Drill Burpees Situps Metcon (Time) 5 RFT 500m Row 21 Situps 12 Burpees
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Warm-up 0-5:00 Briefing 5:00-25:00 Kneeling T Spine Drills Halos Goblet Squats Knee Hops Movement Demo Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50...
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Warm-up 0-5:00 Briefing 5:00-30:00 Banded Single Deadlifts 2×15 Banded Reverse Lunge 2×15 Banded Air Squats 2×15 Banded Steps x20 Pick Drill 30:30 Row 30:00-50:00 Metcon (8 Rounds for time) 8 Sets New set every 2:30 250m/200m Row 10 Burpees
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Metcon (Time) 150 calorie row 300 Russian KBS 100 calorie row 200 Wall Balls 50 calorie row 100 Burpees Partner workout Split movements evenly with any rep scheme Must complete movements in order
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Workout of the Day

CrossFit

  • CrossFit WOD 9/24/20

    Warm-up
    0-5:00

    Briefing

    5:00-30:00

    Pick Drill

    then 30:30 Row

    Calf Stretch

    Bottoms Up Press

    Double Under Work
    Metcon (Time)
    500m Row

    100 Double Unders

    400m Farmers Carry

    100 Double Unders

    500m Row

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