Tag

Deadlift
Warm-up Wall Sit 45 sec Side Plank 45 sec Good Morning x15 Suit Case Deadlift w/bar x10 each side Sumo Deadlift Prep Thigh Knee Sumo Deadlift Metcon Prep: Demo Movements First round walkthrough 3.2.1.Go! Sumo Deadlift (15-10-8-5-5-5-5-5) *Build **Challenge your abilities but retain movement quality. Metcon (No Measure) Single Leg RDL w/Row x10 each side...
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Warm-up Nordic Lifts x20 Suitcase RDL x10 (each side) 2 rounds Deadlift Prep Thigh’ Knee DL Metcon prep: Visual Demo Group walkthrough Aquire loads 3.2.1.GO! Deadlift (15-10-8-5-3-3-3-3-3) *Build **As your being to touch loads closer to your max one can slip into their bad habits. ***Pay attenton to detail on the high rep rounds to...
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Warm-up Nordic Lift x10 Deadbug x30 3 rounds Suitcase RDL 2×15 Deadlift Prep: Top/Down Thigh Knee Deadlift Metcon Prep: Front Rack lunge 10 steps (5 each leg) Push-press x5 each arm Deadlift (15-10-8-5-3-3-3-3-3) *Build **Attempt the heaviest load possible for the day. ***Maintain precision. Metcon (AMRAP – Reps) Front rack lunge (anything but a bar)...
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Warm-up Dead bugs x50 Nordic lift x50 DB shoulder press x20 Good morning x20 Deadlift prep: (top-down) thigh Knee Full ROM Metcon Prep: Push-up/pike push-up/HSPU (DEMO) Deadlift (15-10-8-5-5-5-5-5) *Build **Set 15 & 10 should elevate heart rate and “wake up” the muscles ***Put into practice the skills learned from the last 5 weeks of pausing....
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Warm-up Bulgarian Split squat x10 (each leg) Single leg Deadlift x10 (pause on the floor) 3 rounds Back ext hold x30 sec Goblet Squat x10 Good morning x10 3 rounds Deadlift Prep (top Down) thigh Knee Hang Metcon Prep: 3 sets x10 wall balls ending with a weight that is HEAVIER than your planned metcon...
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Warm-up Straddle to layback Nordic Lift Side Plank w/Twist 2 rounds Deadlift Prep: Pull from Hang Metcon Prep High Knees 30 sec Burpees 30 sec Air Squats 30 sec Claim real-estate 3.2.1.Go! Deadlift (4×4) *Across **Pause in the Hang ***Move with precision. ****2m rest between each round. Metcon (AMRAP – Rounds and Reps) Amrap 15...
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Warm-up 45:15 Jump rope Wallball Front Squat Burpee Box jumps 2 rounds Deadlift Prep: Straight leg Good morning (Close/Wide) Jefferson Curl Deadlift to knee Deadlift to thigh Deadlift Metcon Prep: Establish bike and box area. Discuss 1m starting intervals. 3.2.1.Go! Deadlift (5×6) *Across **Pause in the hang ***Move with precision ****Two min rest between each...
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Warm-up Nordic Lift x10 Single leg half squat w/leg lift x10 Bound 1-3 Plates w/stiff legs x10 3 rounds Deadlift Prep: Discuss halt DL to Knee DL to Thigh Deadlift Attach plates, x10 @ coaches pace Metcon Prep: Knee Tuck/Toes toes to Hips/Toes to bar Build bar. 3.2.1.Go! Deadlift (5×8) *Across 55-65% of your 1RM...
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Warm-up Nordic Lift x10 Single leg half squat w/leg lift x10 Bound 1-3 Plates w/stiff legs x10 3 rounds Deadlift Prep: Discuss halt DL to Knee DL to Thigh Deadlift Attach plates, x10 @ coaches pace Metcon Prep: Demo Movements Find Restate 3.2.1.Go! Deadlift (5×10) *Across 50-60% of your 1RM **Pause in the hang. 1inch...
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Warm-up Back Extension 15 + 20-30 sec hold Walking heel sweeps Hand release push-ups Practice handstands 2-3 min Brief Metcon and Prep movements: deadlift (PVC) Push-up Deadlift (Bar) Pike-ups Deadlift (Increase weight) HSPU Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Rest 8 Minutes Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups *Deadlift...
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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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