Tag

Burpee
Warm-up 0-5:00 Briefing 5:00-15:00 Squat Therapy Pass Throughs Sots Press Behing Neck Press Snatch Balance 15:00-30:00 Snatch Balance (3-3-3-3-3) Same weight across Metcon (Time) 30:00-35:00 High Hang Muscle Snatch High Hang Power Snatch Low Hang Power Snatch Power Snatch Burpees 35:00-55:00 30 Power Snatches 5 Bar Facing Burpees every minute Start with burpees 55:00-60:00 Cool...
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Warm-up 0-5:00 Briefing 5:00-15:00 Single Leg Toe Touch Good Mornings Deadlift Technique 15:00-30:00 Deadlift (5-5-5-5-5) Metcon (AMRAP – Rounds and Reps) 30:00-40:00 Metcon Prep 40:00-55:00 15 AMRAP 20 Alt DB Snatches 10 Burpees to Target 55:00-60:00 Cool Down and Cleanup
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Warm-up 0-5:00 Briefing 5:00-20:00 Arm Swings Leg Swings Knee Hops Loaded Lateral Hops Lateral Knee Tucks 20:00-35:00 Max Height Box Jump (Distance) Max Height Box Jump Metcon (Time) 35:00-45:00 KB Romanian Deadlift KB Russian Swings KB American Swings 45:00-55:00 50-40-30-20-10 KBS 10-10-10-10-10 Burpees 55:00-60:00 Cool Down and Clean Up
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Warm-up 0-5:00 Briefing 5:00-20:00 500m Row High Hang Muscle Clean Low Hang Power Clean Power Clean from Ground Push Jerk Technique Burpees 20:00-25:00 WOD Prep Metcon (No Measure) 25:00-57:00 10 EMOM 200m/175m Row 1 min Rest 10 EMOM 6 Clean and Jerks 135/95 1 min Rest 10 EMOM 10 Bar Facing Burpees
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Warm-up 0-5:00 Briefing 5:00-25:00 Banded Hip Stretch Calf Stretch High Leg Kicks Leg Cradles Heel Walks Calf Raises High Knees Bum Kickers Wall Slides Fall into Sprint Metcon (10 Rounds for time) 25:00-55:00 10 Rounds 1 Round every 3 minutes 200m Sprint 10 Burpee Box Jump Overs
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Warm-up Prone Y’s x20 Prone T’s x20 Pushups x10 Mountain Climbers x20 Single Leg Toe Touches x10/10 Bulgarian Split Squats x10/10 Alternating Lunges x10 Metcon (Time) 10-20-30-40-50-60-70-80-90-100 Alternating Lunges 10 Burpees after every round
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Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Burpees Pushups Situps Warm-up Arm Swings x20 Leg Swings x20 Lunge with Side Bend x10 per side Inchworm with Pushup x10 Lying single straight leg raises x20 Split Jacks x20 Burpees x5 Pushups x5 Situps x5
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Warm-up Seated Straddle Lunge Stretch I’s, Y’s, T’s, W’s Jumping Jacks DB/KB Work Burpee Timing Metcon (AMRAP – Reps) 20 AMRAP 1-2-3-4-5… Step Ups Taters Burpees Continue increasing by 1 rep every round until 20 minutes are up
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Warm-up Prone Y x20 Prone T x20 Prone OH Press x10 5 point Squats x5 Goblet Squats x10 Man Makers x10 Metcon (Time) 100 Thrusters(KB, DB, Bar, MB) 5 Burpee EMOM Start with 5 Burpees
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Metcon (Time) 10 Burpees 10 Burpees 25 Pushups 10 Burpees 25 Pushups 50 Alternating Lunges 10 Burpees 25 Pushups 50 Alternating Lunges 100 Situps 10 Burpees 25 Pushups 50 Alrernating Lunges 100 Situps 150 Air Squats
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Workout of the Day

CrossFit

  • CrossFit WOD 7/8/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    Banded Hip Stretch

    Banded Grasshopper Lunge

    Figure Four Stretch

    Pick Drill

    30:30 Row

    20:00-45:00
    Partner 5k Row (Time)
    Partner 5k Row

CrossFit Teens

  • CrossFit Teens WOD 6/24/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    Scorpions x20

    Prone Y’s x20

    Prone I’s x20

    Prone Press x20

    Yoga Pushups x10

    20:00-35:00
    Floor Press (5-5-5-5-5)
    *increase weight every set
    Metcon (Time)
    35:00-45:00

    MB Front Squat

    MB Press

    Clean Technique

    45:00-55:00

    50 Wall Balls

    25 Power Cleans

    50 Wall Balls

    55:00-60:00

    Cool Down and Clean Up

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