Tag

Dubs
Warm-up Row 500m 250/leisure 250/fast Snatch Prep: BN Press Press in Half Squat Snatch Drop Pull under High Hang Hang Snatch Snatch Metcon (4 Rounds for time) Row 30 Calories x50 Double unders x15 Power Snatch Row 30 Calories x50 Double unders x12 Power Snatch Row 30 Calories x50 Double unders x9 Power Snatch Row...
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Warm-up Candle Stick lateral steps (banded) 1m each arm. Candle Stick Squat x10 each arm (banded) Front rack hold 30 sec Front squat hold 30 sec Front squat x10 Metcon Prep: Beat swings/pull-ups/chest to bars increasing thruster bar. starting with empty bar and building to weight over 3 sets. Discuss rotations. 3.2.1.Go! Front Squat (10-8-5-5-5-5-5)...
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Warm-up 5m of double under practice BEFORE class Bar asst squat hold Squat hold (front rack) Press in split/jerk Pull-under Push press Hang clean Tall jerk Clean & jerk Metcon prep: 10 dubs 10 sit-ups 3 chin-ups/MU Clean and Jerk (3×2) *15m to build to your heaviest 2 rep for today. **3×2 @ 80%. Aim...
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Warm-up Jump rope skills 5 min (coaches choice, get creative) Squat hold (Bar asst) BN Press (SG) Press to Power Press to Squat Sots Press Snatch Prep: Pull-under (Power) + Pull-under (squat) + OHS High Hang Power + High Hang Squat + OHS Hang Power + Hang Squat + OHS Hang Power Snatch+Hang Squat Snatch+Overhead...
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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: 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 Windmill Bottom squat hold (barbell assist) BN Press Press in half squat Press in full squat OHS Pull-under (power to full) High hang (power to Full) Hang (power to full) Power snatch Snatch Power Snatch (5×3) Snatch (5×2) *build for each set **one set every 90sec. 2 min transition between P.SN. And SN. ***Develop...
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Warm-up Box step-ups RKBS Knee tucks Burpees Metcon Prep: Establish flow of workout and visual demo on all movements. 3.2.1.Go! Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball...
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W.U.: Metcon (No Measure) 30-20-10 Assault Bike Calories *Work at 80-100% effort **Partner Up, regardless of partners finish time, rest 3:1 at minimum. ***Warm-up/First conditioning piece of the day. Should have a noticeable fatigue afterwards. Metcon (Time) 12 Clusters 100 Dubs 8 MU or Dips 9 Clusters 100 Dubs 6 MU or Dips 6 Clusters...
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Warm-up Practice Jump rope for 3 min: Singles > Doubles> Triples Hang and Shrug Kick to Handstand Hollow/Arch (Hanging) Pike Push-up/push-up Beat Swings Strict HSPU threshold test Pull-ups/Chest to bars HSPU (Strict v Kipping) Metcon (AMRAP – Reps) Death by: Pull-ups HSPU Double Under Interals: Pull-ups x2 HSPU x2 Double Unders x10 *”Death by” standards:...
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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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