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Clean
Warm-up Intro / Overview: 5 min Warm up: 10-15 min Stones: Hip opener Step by step to shoulder -experiment w/ weights One step to shoulder -experiment w/ weight -shirt emblazoned Sandbags -carries -ground to shoulder Close / Depart
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Warm-up 400m run 100ft walking lunge ring rows/pull-ups x10 Metcon Prep: Pull-unders High hang power clean Hang power clean power clean 1-2 sets to establish metcon weight. Flow and movement talk 3.2.1.Go! Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run *The squats...
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Warm-up Pizza Boy Metcon (5 Rounds for time) Hang Squat Clean x30 Dips x50 Rest 2 minutes 5RFT *Split reps evenly. **Hang cleans should be of confident weight. ***Aim for 5-7m Rounds. ****Rings or Boxs for dips. Scale appropriately to maintain 5+ reps per attempt.
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Warm-up Bike Plank Bottom Squat hold Shoulder Taps (plank or HS) 2 rounds 30 sec Metcon Prep: Pull under Wallball Box Jumps Beat Swings Hang Cleans Pull-ups Establish Real estate Practice rotation 3.2.1.Go! Metcon (3 Rounds for reps) Bike Hang Cleans Wallballs Box Jumps Pull-ups Rest 3 rounds *1 minute intervals **Score reps/calories ***Start at...
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Warm-up Metcon (No Measure) Row 15/12 Cals then Unbroken Set of: 5 Power Cleans 4 Shoulder to Overhead 3 Thruster Every 4 Min for 28 Min *Perform all 12 reps without releasing the hands from your barbell **Main goal of the workout is to maintain consistent work times. ***Utilize a confident weight on the barbell...
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Warm-up 400m Run Arm circles Arm Swings Hang & Twist Hang Clean Beat Swing (rings) Ring Dips Clean MU Metcon Prep: Build bars and prep plates for later sets. Aquire 3-5 Dips/MUs Metcon (Time) Run 1k Power Clean 20-15-10 Ring Dips/MU 12-9-6 3 rounds for time *All sets of power clean should be done in...
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Warm-up Jumping jacks Stationary Lunge Ring row Push ups Front squat prep Ring Dip scaling MU Scaling 1 round with empty bar. 3.2.1.Go! Metcon (AMRAP – Rounds and Reps) AMRAP 32 9 Burpees 7 power cleans 5 front squats 3 muscle ups/ring dips *Strive for constant movement. **Utilize a weight and skill set that allows...
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Warm-up T’s V’s Barbell Prep Upright row Press Push Press Pull-under High Hang power clean Hang power clean Power clean Push Press (10×1) Power Clean (10×3) *one round every 90sec ** increase weight each set. Metcon (AMRAP – Reps) AMRAP 6 Power Clean Push Press 1-2-3-4-5-6——— *50-60% of heaviest sets
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Warm-up Teams of 3 Partner A- Holds L-Sit Partner B-Seated KB Front rack hold Partner C- Bike 5–10 Calories (15-20 Sec of effort) *Take your time on transitions. “biking” partner waits until “holding” partners are in position before beginning. Hang Power Clean Prep: Pull-under Dip, Drive, Drop Hang Power Clean Metcon Rehersal: *Establish groups and...
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Warm-up Row Legs 1 Min Legs/back 1 Min Full-Stroke 1 min Metcon Prep: Knee tucks Pull-under Toes to Hips Hang clean Toes to bar Power Clean Metcon (2 Rounds for time) Row 300/250m Toes to Bar x9 Power Clean x9 135/95 3 rounds rest 5 min Row 300/250m Toes to Bar x9 Power Clean x3...
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Workout of the Day

CrossFit

  • CrossFit WOD 9/18/19

    Warm-up
    Walking lunges

    Duck Walk

    Medball Thruster

    Strict Half Pull ups/ring rows

    Strict Knee tuck/Leg Lifts

    Pull-ups

    Toes to Bar

    Metcon Brief:

    Rehearse rotation.

    3.2.1.Go!
    Metcon (2 Rounds for time)
    45s Bike for Watts

    then, on the Minute

    3 rounds

    12 Wallballs

    9 pull-ups

    6 toes to bar

    Rest 5 min

    2 rounds
    *Alternate options

    45s Bike for Watts

    then

    3 rounds

    12 Wallballs

    15 Ring Rows

    9 Knee tucks

    **Watts:

    Men-350-600

    Women 200-500

    ***Legs and grip will be hit hard here.

    ****0-45s are on the Bike followed by 15 sec of rest/transition to wall balls. Subtract 1m focused on the bike from your times.

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