Tag

Clean
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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Warm-up Banded side steps + Skips 5+10×3 Banded Squat x15 Banded W/Y x10 Banded OHS x10 Metcon Prep: Row 10 Cal Thrusters PVC Power Cleans PVC Row 10 Cal Thrusters (Bar) Power Cleans (Bar) Metcon (3 Rounds for reps) Amrap 6 Row 30/25 cal w/remaining time 25 Thrusters 95/65 20 Power cleans 95/65 (Light round)...
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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...
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Warm-up Candle Stick Carry 100ft each arm Suit Case Carry 100ft each arm Side plank 30 sec 2 rounds Clean Deadlift Pull-under Hang Clean Clean Metcon Prep: 2 rounds 10 dubs/singles 5 wallballs Clean Deadlift (5-5-5-3-3-3) Clean (3-3-3-1-1-1) Metcon (Time) Dubs x200 Wallballs x50 Dubs x100 Wallballs x30 Dubs x50 Wallballs x10
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Warm-up Side Plank: x10 Leg Lifts x10 Rotations Waiter Squat x10 Burpee Broad Jumps x5 2 rounds Clean Prep: Pull under Halting Hang Clean (Hip) Clean Hang Clean + Clean Hang Clean + Clean (8×1) *EMOM 8 **Build ***Limited time per set means efficient movement and weight transitions will be key. ****Fatigue will set it...
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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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Warm-up On Hands and Knees: Arm Circles Fire Hydrant Walking High Steps Air Squats RKBS x10 Seated Jumps x5 2 rounds Clean Prep: Pull-under (H/M/L) Hang Power Clean Front Squat Power Clean Clean Power Clean (5-5-5-3-3-3) *Zero in on a single focus. **Develop a powerful extension to carry over into the Cleans. Clean (3-3-3-1-1-1) *Maintain...
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Warm-up Tabata (4 rounds; circuit) Jump rope Superman flutters Sphynx Press Side Plank R Side Plank L Metcon Prep: Pull Under (H/M/L) Hang Power Clean Power Clean x10 Doubles/Sinlges x3-5 Push-ups x2-3 Power Cleans 3-4 Rounds building in weight and building habits for workout. Havana (AMRAP – Rounds and Reps) Complete as many rounds as...
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Workout of the Day

CrossFit

  • CrossFit WOD 10/14/19

    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 Reps)
    9-Minute AMRAP of:

    15 Toes To Bar

    10 Deadlifts, 115# / 75#

    5 Snatches, 115# / 75#
    CrossFit Games Open 15.1A (Weight)
    6-Minutes to Establish:

    1-RM Clean and Jerk

CrossFit Teens

  • CrossFit Teens WOD 10/11/19

    Crossfit Games Open 20.1 Teens (Ages 14-15) (Time)
    10 rounds for time of:

    8 ground-to-overheads, 65 lb/ 45lb

    10 bar-facing burpees

    Time cap: 15 minutes
    Crossfit Games Open 20.1 Teens Scaled (Ages 14-15) (Time)
    10 rounds for time of:

    8 ground-to-overheads, 45 lb/ 35lb

    10 bar-facing burpees*

    *May step over bar on burpees

    Time cap: 15 minutes

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