Tag

Dubs
Warm-up Jump rope Pivot Lunge Pike Push-up RKBS KB Press Metcon 1 Prep 2 rounds X15 dubs X10 KBS *build in weight and skill Metcon 2 Prep: Strict HSPU Range Test Front Rack Lunge (Build in Weight, alternate legs. Metcon (AMRAP – Reps) Tabata Dubs KB Snatch *Circuit fashion. Metcon (AMRAP – Rounds and Reps)...
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Warm-up Before Class Starts CS: Activation Jump rope Boat pose Superman flutter 45:15 Push-press Prep: Press Dip/drive Push-press Push Press (8-8-8+) Metcon (AMRAP – Reps) Dubs x30 Push-press x15 95/75 Amrap 15
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Warm-up Jump rope Boat pose Superman flutter 45:15 x3 Deadlift Prep: Pull to knee Pull to thigh Pull to waist Eccentric lecture/practice Deadlift (8-8-8-8+) *Stay overhand **No Hookgrip Metcon (Time) Double Unders x100 x50 v-ups Double unders x100 x50 Burpees Double unders x100
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Overhead Squat (5-5-5-5-5+) Metcon (Time) Dubs x50 Bike 30 cal Dub x50 Thrusters 30 Dub x50
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Warm-up Suicides x5 Foam Roll: Calves Quads Low Back Seated shoulder slides x10 Standing shoulder slides x10 High jump/low jump x10 Singles x20 (10 slow/10fast) Single/double/single x10 Dubs x20 Workout rehearsal: Singles/dubs x30 Hang DB Clean & Jerk x10 (5R/5L) x5 Burpees 3 rounds, building to weight and skill for Metcon. Metcon (AMRAP – Rounds...
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Warm-up Tabata Samson Stretch Bottom Squat Hold High Knees Briefing Establish Partners Rehersal With a running clock: 2 Rounds Bike Wallballs Burpees Practice the Emom Structure with each round Metcon (Time) Partner WOD Bike 3 Miles Emom 5 Burpees 150 Wallballs Emom 10 Med Ball thrusters 100 Burpees Emom x20 Dubs/30 Singles
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Warm-up 45:15×3 Jump Rope Hand Release Push-ups PVC Overhead Squats Snatch Prep: Pull-under Hang Snatch DL + Pull-under Deadlift + Pull Under Snatch Deadlift + Hang Snatch Below Knee Metcon Prep HSPU Strength Test *Utilizing AB mats, see how low you are able to decent while also retaining your ability to prep arms back to...
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Warm-up Min 0-15 Band Pull-aparts 45 sec Side plank 45 sec Press x15 w/Bar 2 rounds Min 15-20 Push Press Progression Dip/Drive Push Press Min 20-25 Briefing Min 45-50 WOD Rehearsal 30 dubs/singles x10 Hang Power Snatch (bar then metcon weight) x10 KneeTucks/toes to bar x1 Box Circle/Handstand walk 10-15ft 30-42: Push Press (Max Reps)...
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Warm-up MIn 0-20 Rowing Conditioning: Row 2 min (Damper 4-5; 20-22spm) 2 min (Damper 7-8; 20-22spm) 2 min (Damper 4-5; 28-30spm) 2 min (damer 7-8; 28-30spm) rest 2 min 2 rounds Min 25-30 Briefing Min 30-40 Hollow Body Hold 30 sec x50 Single under Strict Pull-ups x5 x50 Dubs (10 attempts) Strict TTB x5 5...
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Warm-up Min 0-10 Tuck Jumps Mt. Climbers Babie Rolls 45:15 x3 Min 10-20 Hang Power Clean Prep: Pull-under High Hang Hang Min 20-25 Brief MIn 35-45 Metcon Prep: DB Hand P. Clean and jerk x5 Dubs x20 2 rounds 25-35: Hang Power Clean (Build to a 5RM) 45-60: Metcon (AMRAP – Rounds and Reps) DB/KB...
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Workout of the Day

CrossFit

  • CrossFit WOD 1/16/19

    Warm-up
    Jump rope

    Pivot Lunge

    Pike Push-up

    RKBS

    KB Press

    Metcon 1 Prep

    2 rounds

    X15 dubs

    X10 KBS

    *build in weight and skill

    Metcon 2 Prep:

    Strict HSPU Range Test

    Front Rack Lunge (Build in Weight, alternate legs.
    Metcon (AMRAP – Reps)
    Tabata

    Dubs

    KB Snatch
    *Circuit fashion.
    Metcon (AMRAP – Rounds and Reps)
    Amrap 9

    Strict HSPU

    X9

    Front rack Lunge x20

    135/95

CrossFit Teens

  • CrossFit Teens WOD 1/11/19

    Shoulder Press (5-5-5-5-5+)
    Hotel Hell (Time)
    100 Hang Squat Clean Thrusters 35/25 KB or DB

    5 Burpee emom

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