Tag

Clean
Warm-up High knees 1 min Jump rope 1 min Knees to elbow rock 1 min Goblet squat 1 min banded row x15 Banded high pull x15 Side plank with leg lift x15 2 rounds Metcon movement prep: Kneetucks x10 Pull under x10 Toes to hips x10 Hang Clean x10 Toes to bar x5 Clean Metcon...
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Warm-up Before Class Starts CS: Activation All fours: Shoulder Circles Hip Circles 2 Rounds Air squat x10 Walkout to Push-up x5 Clean Prep: Clean Deadlift Pull-under Press Hang Clean Pause Jerk Clean and Jerk Metcon Prep 2-3 rounds of 3 reps unbroken Clean and Jerk (15×1) Emom 10 Build Emom 5 Across @ 80% of...
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Warm-up Crossover symmetry before class Kettlebell taps relay Two rounds 45:15 Single leg deadlift (R) Single leg deadlift (L) Hand release push-ups Air squats Metcon (6 Rounds for distance) AMRAP 90 seconds 10 KB hang power cleans (35/26) 10 burpee Row for meters Rest three minutes between first three rounds Rest six minutes after third...
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Warm-up Before Class Starts: CS Activation 1×10 Inch worm Fire hydrant Strict toes2Hips Clean Prep: Pull-under halting hang clean Clean Metcon Prep: Knee tucks Toes to waist Toes to head Toes to bar Clean Complex High Hang Clean – (3×3) Hang Clean – (3×2) Clean – (3×1) Metcon (Time) Hang Power Clean 165/105 Toes to...
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Warm-up Scap retractions hanging Scap retractions Press I g Kip swings w/hand lift x3 Push-ups x5 Pull-ups x3 Pike push-ups x5 Chest to bars x 3 Handstand push-ups x3 Bar Muscle details Clean Prep Pull-under Deadlift + pull-under Clean cycle lecture + trials Metcon (Time) 20 RFT x1 Bar Muscle-up x3 strict HSPU x5 Power...
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Warm-up Rowing: Maintain 22spm for 2 min Maintain 30+ SPM for 60 seconds 3 rounds CrossOver Symmetry Activation Clean Prep: Pull-under Hang Deadlift to pull-under Deadlift to low Hang clean Clean complex (10×1) Clean DL + Below Knee Hang Clean *EMOM *Build Metcon (Time) x20 Air Squats x5 power cleans x20 air squats Rest 90...
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Warm-up 15-35: Power Clean (3-3-3/2-2-2/1-1–1) Threes – Catch High Twos – Catch Medium Singles – Catch Low 45-60: Metcon (Time) Partner WOD Backward Sled Drag 400m 90/45 Chest to Bar x75 Thrusters x100 115/80
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Warm-up Min 0-20 Briefing Butt Kickers High Knees Side Shuffle Broad Jumps 2 rounds KB Deadlift KB High Pull KB Snatch Clean Pull-under Hang Clean Clean Hall (Time) 5 Rounds for time of: 3 Cleans, 225# 200m Sprint 20 Kettlebell Snatches, 1.5 pood (10 each arm) Rest 2 minutes In honor of U.S. Air Force...
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Warm-up Min 0-5 400m Run x10 Med Ball Thrusters x10 Hanging Shrugs Min 5-15 Shoulder Rotations with bar on back High pull x10 Pull under Hang Power Clean Power Clean Min 15-20 Brief *The Emoms and Amrap are completed with a very dedicated rest. Min 0-5 Power Clean Emom Min 8-10 Row/Run Amrap Min 12-18...
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Warm-up Single Leg wall sit 2×20 sec Booty Wall tap x20 Burpee Jump x10 Dead Bug x20 Cross Body Toe Grab x20 Fall to sprint 50m x5 Drop and sprint 50mt x5 Clean prep: pull-under Hang clean Clean Workout Rehearsal: 100m Sprint x2 Squat cleans L/M/H x5 KB Swings L/M/H T (5 Rounds for time)...
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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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