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C2B
Warm-up (No Measure) Complete 3 Rounds: Single Arm Ring Row x 5/each arm Rest 20sec Cal Row x 12 Rest 20sec Half Kneeling Landmine Press x 5/each arm Rest 20sec 10 Wall-Ball Push-Presses (Lighter ball) (AMRAP – Rounds and Reps) AMRAP 3: 5 Strict Pull-ups 5 Shoulder Press Rest 2 Min AMRAP 3: 5 Pull-ups...
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12 Days of Christmas (Time) 1 Muscle-up 2 Burpees 3 Chest to Bar 4 Push-ups 5 Pull-ups 6 Thrusters 7 Bar Over Burpees 8 KBS 9 Sit-ups 10 Iron Mikes 11 KB Taters 12 Box Jumps 12 Days of Christmas #2 (Time) 1 Chest to Bar 2 Burpees 3 Pull-ups 4 Push-ups 5 Ring Rows...
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Warm-up 0-5:00 Briefing 5:00-15:00 Wrist Mobility Elbow Rotations Muscle Clean Demo and Technique Muscle Clean (3-3-3-3-3) Same weight across Metcon (2 Rounds for time) On a running clock at 0:00 3 RFT 10 Power cleans 115/75 10 Box Jumps at 10:00 3 RFT 10 Thrusters 115/75 10 Chest to Bar Pullups
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Warm-up 0-5:00 Briefing 5:00-15:00 Kneeling T Spine Rotations Against Wall x10/10 Both Directions Pvc Press Out 2×10 Prone Snow Angel 2×10 Prone PVC Press 2×15 Shoulder Press Demo 15:00-25:00 Shoulder Press (5-5-5-5-5) Increase weight every round Metcon (AMRAP – Reps) 8 AMRAP 1-2-3-4-5-6… Chest to Bars 2-4-6-8-10-12… Hand Release Pushups
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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 (Time) 3 RFT 20 Power Snatches 75/55 20 Box Jump Overs 20 Chest to Bars 30/20 cal Row
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Warm-up 0-5:00 Briefing 5:00-15:00 Pvc Press Out 2×10 Prone Snow Angel 2×10 Prone PVC Press 2×15 Push Jerk Demo 15:00-25:00 Push Jerk (5-5-5-5-5) Increase every round Pause at catch for 2 seconds Metcon (AMRAP – Rounds and Reps) 25:00-45:00 HSPU Demo Pullup Warmup Situp Demo 45:00-60:00 10 AMRAP 5 HSPU 7 C2B 9 Situps
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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 Mod archer Lateral lunge Standing hip rotation Banded squat Front squat- work on tempo Paused Front Squat (6×1) *Across/Tempo **3-2-3 ***The variables will greatly effect how much weight can be used. ****Create a consistent movement and learn something *****Increase load from previous week Paused Front Squat (3×3) *Across **You may need to adjust the...
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Warm-up 10-8-6-4-2-M 5-4-3-2-1-W Bike cal- form groups of three and sprint the rounds. Hang/twist/shrug Hollow/Arch on ground Static Hollow/Arch hanging Dynamic Hollow/Arch Beat swings – 2 sets. Second higher than the first. Pull-ups – kipping 2 sets Pull-ups- butterfly 2 sets Chest to bar mechanics. Metcon prep: Talk rotation for classes bigger than 5. Burpee...
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Warm-up Roll legs and low back Lat slides (wall) Kipping drills beat swings Pull ups Chest to bars Metcon prep DB snatch -6 Rupee box jump overs x3 Pull up variation x1-3 Metcon (Time) Buy in- 150ft sled backpedal Immediately into 30 DB/KB Snatch 20 Burpee box jump overs 10 Chest to bar/pull ups 5...
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Workout of the Day

CrossFit

  • CrossFit WOD 1/21/2021

    Metcon (Time)
    Lyla

    10-9-8-7-6-5-4-3-2-1 reps for time of:

    Muscle-ups

    Bodyweight clean and jerks

    Scaling:

    This workout contains a high volume of two difficult exercises. If you can perform some muscle-ups but not all 55 reps, eliminate the early rounds to reduce the total number of reps. Newer athletes should substitute with both gymnastics pulling AND gymnastics pushing exercises.

    Intermediate Option:

    7-6-5-4-3-2-1 reps for time of:

    Muscle-ups

    ¾ bodyweight clean and jerks

    Beginner Option:

    7-6-5-4-3-2-1 reps for time of:

    Jumping pull-ups

    Knee push-ups

    ⅓ bodyweight clean and jerks
    *Bar or Rings

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