Tag

C&J
Warm-up 0-5:00 Briefing 5:00-30:00 Elbow Rotations Upright Row Upright Row to Front Rack High Hang Muscle Clean High Hang Power Clean Low Hang Power Clean Power Clean Push Press Push Jerk Box Jumps Metcon (5 Rounds for reps) 30:00-50:00 5×3 AMRAP 5 Clean and Jerks 135/95 10 Box Jumps 1 min rest 50:00-60:00 Cool down...
Continue Reading
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
Continue Reading
Warm-up Medball front squat Med ball jump (at waist) Burpee Burpee to plate High hang muscle clean + push press Hang power clean + tall jerk Clean + jerk Metcon prep: Discuss scaling and time domains 3.2.1.Go! Hang Clean & Jerk (5×2) *This is practice, not performance. **Increase weight every set, ***Retain the elegance of...
Continue Reading
Warm-up Walk on knees, crawl 50ft (use pad if sensitive) V-ups Toddler rolls Forearm slides Bench prep Demo and breakdown Metcon flow Claim real-estate Metcon (AMRAP – Rounds and Reps) Wallball x20 Bench x10 DB/KB clean and Jerk x20 (10 each arm) Amrap 20 *Start conservative and strive to maintain the same paces. **Sets should...
Continue Reading
Warm-up Upright row to press Tall clean go tall jerk Pull-under to push press Hang clean to pause jerk Clean and jerk Metcon (4 Rounds for weight) 4x10m Amraps Partner workout ME 1K Row Remaining time build to Max Clean and Jerk *Split the row evenly **One person lifts at a time. If you’re using...
Continue Reading
Warm-up Wall sits Dead bugs Banded lateral walks Banded squats Back squat prep 1/4 1/2 Full Metcon prep “Thumbs back” on KB work Build to starting weight 3.2.1.Go! Pause Back Squat (3×3 Across) *Keep weights across. Increase weight from last week. **Slow tempo in decent. 3-5s ***The pause is a big variable that will effect...
Continue Reading
Warm-up Goblet squat hold in bottom Partner backbend Front squat BN press Pull under Push press Hang clean Tall jerk Clean and jerk Pistol progression Off balance squat gradually shifting weight bias to one leg. Crossfit Games Open 20.4 (Ages 16-54) (Time) For time: 30 box jumps, 24 in/20 in 15 clean and jerks, 95...
Continue Reading
Warm-up Banded finger curls Banded deadlift BN Press 2 rounds rounds of 10 Metcon Prep Knee tucks Leg lifts Toes to bar Snatch deadlift Strict Muscle Snatch Muscle Snatch SG Push Jerk Power Snatch Clean & Jerk Prep: Muscle Clean Clean Push Press Push Jerk/Split Jerk 3.2.1.GO! CrossFit Games Open 15.1 (AMRAP – Rounds and...
Continue Reading
Warm-up 5m of double under practice BEFORE class Bar asst squat hold Squat hold (front rack) Press in split/jerk Pull-under Push press Hang clean Tall jerk Clean & jerk Metcon prep: 10 dubs 10 sit-ups 3 chin-ups/MU Clean and Jerk (3×2) *15m to build to your heaviest 2 rep for today. **3×2 @ 80%. Aim...
Continue Reading
Warm-up Shoulder rolls Lunge with reach overhead KB movement Demo KB clean and Jerk Prep: Front Rack talk “Thumbs behind” Demo Iron Shoulders (Weight) KB Candle stick walk 100ft Rear scale w/row x10 KBS w/high pull x5 3 rounds on each arm. *Maintain same weight on all three sets. **candle stick carry will be the...
Continue Reading
1 2 3 6

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

Archives