Tag

Deadlift
Deadlift (5@65% – 5@75% – 5+@85%) *Utilize heaviest recorded deadlift from the “CrossFit Total” on 1/4/2020. Take 90% of that number. The percentages for each set will be based off the 90%. Metcon (AMRAP – Rounds) Complete as many rounds as possible in 20 minutes of: 20-cal. row 15 dips 10 dumbbell Turkish get-ups
Continue Reading
Warm-up (No Measure) General Warm-Up Complete 2 Rounds not for time: 8 Banded Pull-Throughs Rest 15 Seconds 8 Goblet Squats (3 sec. hold in bottom) Rest 15 Seconds 8 Half-Kneeling Bottoms-up KB Press Rest 15 Seconds Then, 3 rounds with an empty barbell of: 5 Deadlifts 5 Power Cleans 5 Should Presses 5 Bent Over...
Continue Reading
Deadlift (5-5-5-5-5) *Build to a heavy 5 Metcon (Time) 8 Rounds: 15 cal Bike Bear Crawl 75ft. *Partner WOD ** You go, I go ***Score is total time
Continue Reading
Seated Shoudler Press (5-5-5-5-5) Movement Tempo: 3111 Metcon (Time) 3RFT: 400m Run 21 Deadlift 12 Bar-Over-Burpee
Continue Reading
Bench Press (10 Minutes to build to a heavy single) Metcon (No Measure) Min 1: 100 Ft. DB/KB Suitcase Carry Min 2: 100 Ft. Crab Walk Min 3: 10 DB/KB Suitcase Deadlift Min 4: 10 Max effort Broad Jump *Complete 4 Rounds **If you do not complete the specified number of movements within the minute,...
Continue Reading
Deadlift (10 Minutes to build to heaviest triple for the day) The goal here is to prepare the central nervous system to be ready to move a relatively heavy load for multiple reps. You don’t want to expend yourself during this portion. Be smart when selecting your load. Metcon (Time) 15-12-9 Deadlift Box Jump Weight:...
Continue Reading
Warm-up EMOM x 15mins 1st – 5 Broad Jumps 2nd – 8-10 Band Pull Throughs 3rd – Assault Bike or Row 30 sec (increase pace each minute from easy to tough) Deadlift Segmented Clean Deadlift (3-3-3-3-3) Tempo: 3131 Watch video below for example. Same weight across Metcon (No Measure) 5 Sets – Increase effort 10...
Continue Reading
Warm-up 0-5:00 Briefing 5:00-40:00 Foam Roll Row 30:30 Pigeon Stretch 90/90 Hold Stretch Cat/Cow Kneeling T Spine Bird Dog Ankle Hops Double Under Work Deadlift Technique Metcon (AMRAP – Rounds and Reps) 15 AMRAP 30 Double Unders 20/16 cal row 9 Deadlifts
Continue Reading
Warm-up 0-5:00 Briefing 5:00-15:00 Wrist Mobility Elbow Rotations Power Clean Technique Power Clean (3-3-3-3) *Same weight *Low catch but remain in the power with a 3 second pause. *Focus on quality over weight *Move as a complex-Touch and go Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups
Continue Reading
Warm-up 0-5:00 Briefing 5:00-20:00 Ankle Mobility Band Pull Aparts OH Band Pull Aparts Back to Wall Vees Squat Therapy OH Squat Technique and Demo Overhead Squat (8-8-8-8) Increase weight every round Metcon (Time) 3 RFT 12 DB/KB Deadlift 9 DB/KB Hang Power Cleans 6 DB S2OH Weight: 2×50/35
Continue Reading
1 2 3 22

Workout of the Day

CrossFit

  • CrossFit WOD 1/18/2021

    Warm-up (No Measure)
    Complete 2 Rounds:

    Banded Hip-Bridge (2 Sec. Pause) x 8

    Rest 20 sec

    Seated Box Jump x 8

    Rest 20 sec

    Knees over hips x 8 (2 Sec. Hold) x 8

    Rest 20 sec

    Ring Rows x 8 (Tempo: 3111)
    Power Snatch + Overhead Squat (1-1-1-1-1)
    Build to a heavy single.
    Metcon (2 Rounds for reps)
    AMRAP 4

    4 Power Snatch

    4 Toes-to-Bar

    Rest 3 min

    AMRAP 4

    4 Overhead Squat

    4 Pull-up

    *Utilize same weight

CrossFit Teens

Archives