Tag

Clean
Warm-up Banded ankle mobility Banded hip mobility Back bend/asst back bend T/y/I x8 each 2 rounds Push ups Pike push-ups HSPU Clean deadlift Muscle clean Power clean high Power clean mid Power clean low Clean Metcon (Weight) With a Running Clock Min 0-10 x10 push-ups Power clean 3-2-1 Min 10-20 x10 HSPU/Pike Push-ups Cleans 3-2-1...
Continue Reading
Warm-up Banded ankle mobility Banded hip mobility Bent over snow angles x10 Jump rope 30s Wallball x10 2 rounds Deficit clean deadlift Clean deadlift ClnDL+Muscle clean+front squat Clean Metcon (Weight) Emom 24 M1- Wallball – x15 M2- Clean Deadlift – x5 M3-Dubs x45-75 M4- Clean x3 *Keep the clean and deadlift weight across **Learn to...
Continue Reading
Warm-up Row 300m Runners stretch Russian swings Push-up to pike Hang muscle clean Muscle clean Wall walk Power clean Pick drill Metcon (Time) Partner WOD ROW 5k 10 wall walk 100 KBS 100 power cleans
Continue Reading
Warm-up 5 rounds 5 air squats 3 push-ups to pike 1 strict pull-ups/5ring rows BN Press Front squat Floor press (vertical forearms) Bench press Overhead squat Hand Muscle clean Muscle clean Power clean Clean 3.2.1.Go! The Other Total (Total Weight) Clean (1 Rep Max) Bench Press (1 Rep Max) Overhead Squat (1 Rep Max)
Continue Reading
Warm-up Half plank w/clam Modified archer Upright row Upright row to front rack High hang muscle clean Hang muscle clean Muscle clean Power clean prep Hang power clean Power clean Metcon prep Dip support (rings or boxes) Bottom dip support Dips Muscle Clean (3×2) Power Clean (3×2) *Across for both **The mechanics established during the...
Continue Reading
Warm-up Metcon (Time) Partner WOD 150 Wallballs 150 ring push-ups/push-ups 100 Wallballs 100 ring rows/strict ring pull-ups 50 Wallballs 50 KB Squat Cleans (from hip)
Continue Reading
Warm-up Barbell upright row Strict power clean H/m/l Tall power clean h/m/l Pull-under h/m/l power clean h/m/l 3 POS Power clean 3 POS Power Clean (5×2-2-2 then 5×1-1-1) *Across on doubles; Build on singles ** “3 POS” refers to a high, mid, and low catch position. ***Be obsessive on position. ****Increased weight from 11/12 Metcon...
Continue Reading
Warm-up Row 200m 10 push-ups 15s Hanging L-Sit 2 rounds Metcon prep: Shoulder Press Hang Muscle Clean Dynamic knee tucks Push press Hang power clean Toes to bar Metcon (No Measure) Every 3m for 12 Push press x5 Hang power clean x10 Toes to bar x10 Metcon (4 Rounds for distance) Rowing intervals 20sec Max...
Continue Reading
Warm-up Barbell upright row Strict power clean H/m/l Tall power clean h/m/l Pull-under h/m/l power clean h/m/l 3 POS Power clean Metcon prep: Rope climbs Hang Knee tucks J-hook/heel hook Accent 3 POS Power Clean (5×2-2-2 then 5×1-1-1) *Across on doubles; Build on singles ** “3 POS” refers to a high, mid, and low catch...
Continue Reading
Warm-up Landmind twist x20 Nordic lift x20 Spanish Squat x20 Clean prep: Front squat Clean deadlift Hang clean Clean My prep: False grip hold Row Dip Transition scaling MU Demo Johnson (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 9 Deadlifts, 245# 8 Muscle-ups 9 Squat Cleans, 155# In honor of 1st Lt. Michael E....
Continue Reading
1 2 3 22

Workout of the Day

CrossFit

  • CrossFit WOD 1/29/20

    Warm-up
    AMRAP 3

    Dead hang

    M1 10s

    M2 20s

    M3 30s

    AMRAP 3

    Chin over bar hold (kneel to scale)

    M1 10s

    M2 15-20s

    M3 20-30s

    Metcon prep

    GHD Demo (Bend & Snap)
    Metcon (3 Rounds for weight)
    Landline/DB/KB Row x10

    Seated Lateral Raise (Tempo)

    X8 0-3-3

    5 rounds

    Lat pull down (one band each arm)

    4×12
    *Across

    **Use the rounds to log the weight used at each movement

    *Increase Load where possible from last week.

    ****Lat pull down should be incredibly difficult. Reps 11-12 very labored.
    Metcon (AMRAP – Rounds)
    Single arm DB/KB Push press 2-4-6

    Sit-ups /GHD sit-ups x8

    AMRAP 15
    *Greatly challenge the weight of your KBS.

    **The order is PP/Sit ups/other arm PP/Sit ups

    ***Flow consistently for the duration of this AMRAP

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

Archives