Tag

C2B
Warm-up Max Double Under Prep: Calf Raises Bounds Singles Standing Double Single-Double-Single Doubles Max Double-Unders (AMRAP – Reps) Max set of Unbroken Double-Unders *10 minutes to set max unbroken set. **Alternate options: – Max Singles> Single-Double-Single Chest to Bar/Pull-up Prep: Hollow Arch (Slow + Dynamic) Kip w/hand release Half Pull-ups Pull-ups Chest to Bar Chest-To-Bar...
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Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutes
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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 15-35: Power Clean (3-3-3/2-2-2/1-1–1) Threes – Catch High Twos – Catch Medium Singles – Catch Low 45-60: Metcon (Time) Partner WOD Backward Sled Drag 400m 90/45 Chest to Bar x75 Thrusters x100 115/80
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Warm-up Wrist Warm-up Noon/3/6/9 x10 30 sec False Grip Hang (row/hang) Ring Rows- Scale to ability Pull-ups Chest to Bar (PVC) Chest to bar Pull-up MU Lecture and Demo Metcon (AMRAP – Reps) In 20 Min progress as far as possible. Start over if you complete every rep x50 Ring Rows x40 Strict Pull-ups x30...
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Warm-up Min 0-5 400m Run x10 Med Ball Thrusters x10 Hanging Shrugs Min 5-15 Shoulder Rotations with bar on back High pull x10 Pull under Hang Power Clean Power Clean Min 15-20 Brief *The Emoms and Amrap are completed with a very dedicated rest. Min 0-5 Power Clean Emom Min 8-10 Row/Run Amrap Min 12-18...
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Warm-up Min 0-10 Forearm Slides x5 Samson Stretch 20 sec each side Squat & Twist x5 Air Squat x10 Min 10-15 Overhead Squat Prep: Overhead Squat 1/4 1/2 Full 30-40 Metcon Prep: Lat Pres x5 Kip Swing x4 Half Pull-up x3 Pull-up x2 Chest to bar x1 x2 1 Round OHS x3 C2B x3 Min...
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20-35: Front Squat (x2) 15m to find a 2 rep Front Squat Warm-up MIn 1-15 Run 200m x10 Kip Swings x10 Air Squats Run 200m x10 Pull-ups x10 Front Squats (PVC) run 200m x10 C2B x10 Front Squats (Bar) Min 15-20 Workout Briefing: -Front Squats *Keep mechanics above weight **Make manageable increases in weight. ***If...
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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 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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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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