Tag

C&J
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...
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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...
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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...
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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...
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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...
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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...
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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...
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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...
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Warm-up Banded hamstring curls x20 Wall sit x45 sec Sumo squat x15 2 rounds Metcon Prep: Running: Marching March (running cadence) Lean into run. Clean and jerk prep: Clean Jerk Cycling advice Metcon Prep 200m run 5 push-ups 5 KBS each arm. Metcon (AMRAP – Rounds and Reps) Run 400m x15 Push-ups x30 KB Clean...
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Warm-up 30:30 Row Burpee Box jump Knee Tucks Push-up Metcon Prep: DB Snatch x10 Burpee Box Jumps x5 Toes to Bar x5 Bench x10 Metcon (Time) Partner WOD 100 DB Clean and Jerk 100 Cal Row 100 Burpee Box Jumps 100 Toes to Bar 100 Bench Press *Split reps evenly between athletes **Scale appositely so...
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Workout of the Day

CrossFit

  • CrossFit WOD 1/24/20

    Warm-up
    Row 500m

    Pick drill

    Catch to extension

    Burpee Box Jump Methods

    3.2.1.Go!
    Metcon (Time)
    Row 75 cal

    Burpee box jumps x25

    4 rounds
    *Strap in for a grind.

    **300cal of rowing + 100 Burpee box jumps = pace and consistency.

CrossFit Teens

  • CrossFit Teens WOD 1/22/20

    Big Clean Complex
    6 Sets for Max Load

    High Hang Clean+Low Hang Clean+Clean+Push Press

    High Hang Clean+ Low Hang Clean+Clean+Push Jerk

    High Hang Clean+Low Hang Clean+Clean+Split Jerk

    All Cleans must be Squats

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