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Burpee
Warm-up Nordic Lift x15 Side Plank w/leg lift x10 Burpee broad jump x5 2 rounds Deadlift Prep: Deadlift to kne Deadlift to thigh Deadlift Metcon Prep: x5 Burpee Efficiency – Turn w/jump. Breathe through entire range. Deadlift x5 3-4 rounds building in weight and habits. Metcon (4 Rounds for time) Bar facing Burpees x15 Deadlift...
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Warm-up Run 200m Banded hamsting pulls Stationary run Stationary run, Lean into run. 200m run x5 Burpees x10 Air Squats Run 200m 5 Burpee Box Jumps x10 Overhead Squats (PVC) Metcon (4 Rounds for reps) Every 5 Min Run 400m x10 Burpee Box Jumps Overhead Squat – Max reps in remaining time rest 5 min...
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Warm-up Before class starts: CS Activation Row x10 Strokes @ 15/20/25/30SPM x3 5 Burpees between each interval Clean and Jerk Prep: W/bar- Pull-Under Press in Split/Squat Hang Clean Pause Jerk Clean & Jerk Clean and Jerk (10×1) *Emom **Build ***Utilize Split or Push Jerk Metcon (AMRAP – Rounds and Reps) Squat Clean and Jerk x3...
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Warm-up Side Plank: x10 Leg Lifts x10 Rotations Waiter Squat x10 Burpee Broad Jumps x5 2 rounds Clean Prep: Pull under Halting Hang Clean (Hip) Clean Hang Clean + Clean Hang Clean + Clean (8×1) *EMOM 8 **Build ***Limited time per set means efficient movement and weight transitions will be key. ****Fatigue will set it...
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Warm-up Wallsit 30 set Nordic Lift x15 2 rounds Sumo Squat x10 Narrow Squat x10 Normal Squat x10 Back Squat Prep: 1/3 half Fulll Squat Metcon prep: Singles/doubles x20 sit ups x10 Burpee Box jumps x5 2 rounds Back Squat (20-15-10) *Build **High reps = Deep burn ***Focus on every rep being impeccable ****One round...
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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...
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Warm-up Banded Side Steps + Lateral Skip 3×5/10 Banded Row x15 Banded W/Y x15 Burpee Broad Jumps x10 Knee Tucks + Leg Lift 1+1×5 Barbell Prep: Pull-Under Press Hang Clean Pause Jump Clean & Jerk Thruster Metcon Rehersal/Prep: Clean & Jerk x3 Lateral Burpees x3 Thruster x3 Toes to Bar x3 2-3 rounds building in...
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Warm-up Inch worms x8 V-ups x20 Knee to Elbow Rock 1 min Hollow Hold + Rock 30sec/30sec 2 rounds Metcon Prep: Hanging Hollow/Arch x5slow, x10 dynamic Bar Facing Burpee x5 Pull-ups x3 Push-Press x10 Thrusters x10 2-3 sets of Push-Press and Thruster to adjust weight to Metcon Standards. Metcon (3 Rounds for reps) Pull-ups x5...
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Warm-up Side Plank 45 Sec Weighted Pull-ups x4-8 Seated Box Jumps x5 3 rounds within 10 min Snatch Balance Prep: Pass Throughs Overhead Squat Sot Press Drop Snatch (From Toes) Snatch Balance Metcon Rehersal: Duck Walk Burpees to plate Walking Lunge Box Jump-overs 1 round Snatch Balance (2-2-2-2-2-2) Metcon (AMRAP – Rounds and Reps) 30ft...
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Warm-up High Steps 50ft Squat/Sprawl/Squat x10 KB Hollow w/flutter x1 min Supine W/Y x10 Snatch Prep: Drop Snatch Pull-under Hang Snatch Snatch Touch N’Go Standard Metcon Prep: 3 Rounds 5 Wallbals 3 Burpees *increase wall ball weight each time. Final warm-up set be heavier than metcon Weight. Snatch (5-5-5+) *Touch N’Go **Build ***5-7 Reps on...
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Workout of the Day

CrossFit

  • CrossFit WOD 4/26/19

    Warm-up
    Step ups x10

    Waiter Squat x5/5

    Exploding Step-up x10

    Front Squat x10

    Clean & TTB Prep:

    Pull-unders

    Knee tucks x5

    Hang Clean

    Leg Lifts x5

    Hang Clean w/Bar

    Toes to Bar x5
    Hang Clean (2-2-2-2)
    *Build

    **Perform 5 strict hanging leg raises/toes to bar between each set.
    Metcon (Time)
    Row 400m

    Hang Squat Clean x15 95/65

    Toes to bar x15

    4RFT

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