Tag

Dubs
Warm-up 0-5:00 Briefing 5:00-25:00 Tabata V Ups Strict DB Press 2×5 Light then Heavy Jumping Jacks x40 Double Under Work Metcon (AMRAP – Rounds and Reps) 25:00-55:00 7 AMRAP x3 12 DB Push Press R 12 DB Push Press L 36 Double Unders 3:00 min Rest Pick up where you left off from previous AMRAP...
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Warm-up 0-5:00 Briefing 5:00-25:00 5 AMRAP 6 Situps 6 Scap Pullups 6 MB Front Squats 6 MB Presses 12 Singles Pullup Progression Double Under Work Metcon (AMRAP – Rounds and Reps) 25:00-50:00 20 AMRAP 5 Pullups 15 Wall Balls 30 Double Unders 50:00-60:00 Cool Down and Clean up
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Warm-up 0-5:00 Briefing 5:00-20:00 Pass Throughs Upright Row Upright Row to Press High Hang Muscle Snatch High Hang Power Snatch Low Hang Power Snatch Mid Shin Power Snatch Squat Snatch 20:00-35:00 1 Power Snatch + 2 Squat Snatches (1-1-1-1-1) Same Weight Across CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30...
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Warm-up 0-5:00 Briefing 5:00-20:00 Hang and twist Knee tuck Half Lsit Leg lift Toes to bar 20:00-30:00 Strict Toes-To-Bar (6×5) *Slow lower **Close grip parallel arms. ***Scale by performing leg lifts of the same rep scheme and slow lowering focus. Skill Work 30:00-40:00 Double Under Work Singles Single Leg Singles Single Double Under Double Unders...
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Warm-up 1 MIN each side Cossack Stretch 5/5 Windmills 20 Scorpions 10 Pushups 30 second Mountain Climber 30 Second Lateral Hops 15 Second Single Lateral Hops each leg 4×5 Weighted Squats 5-5-5 Tempo Metcon (AMRAP – Rounds and Reps) 10 AMRAP 10 Thrusters 50 Doubles/Singles/Jumping Jacks Thrusters-use DB, KB, BackPack, anything with weight. If you...
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Warm-up (No Measure) 20 Jumping Jacks 10/10 Split Squats 10/10 Grasshopper Lunge to Reach 10 Cannonball Rock to Straddle Stretch Metcon (No Measure) 9 EMOM MIN 1-40s Dubs, Singles, or Mountain Climbers MIN 2-10 Alt Lunges, Front Rack, Goblet Hold MIN 3-14 Jump Squats 2:00 MIN Rest Metcon (AMRAP – Reps) 4 AMRAP Reverse Burpees...
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Warm-up (No Measure) Pick Drill 1min-Arms 1min-Arms/Back 1min-Arms/Back/Quarter Legs 1min-Arms/Back/Half Legs Rope Hang Knee Tucks J Hook Rope Climb Metcon (Time) St. Patricks Day WOD 5 RFT 3 Rope Climbs 17 Double Unders 20 Cal Row Don’t Forget Your Green!
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Warm-up 90 rotation ant/ext BN press Dip/Drive (practice tempo) Push press 3×3 Push jerk Push Press (2×1) *Across **Tempo 3-0-0 Build from last week Push Jerk (3×3) *Across **Tempo 3-0-0 Build from last week Metcon (6 Rounds for reps) 1 min-Alt DB/KB Snatches 1 min-Double Unders 2 min-Alt DB/KB Snatches 2 min-Double Unders 3 min-Alt...
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Warm-up (No Measure) Clean Upright Row Upright Row to Front Rack High Hang Muscle Clean Low Hang Muscle Clean Ground Muscle Clean Power Clean Metcon (AMRAP – Rounds and Reps) 20 AMRAP 4 Power Cleans 40 Double Unders 400m Row
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Warm-up 90 rotation ant/ext BN press Dip/Drive (practice tempo) Push press 3×3 Push jerk Push Press (3×3) *Across *Light and deliberate. ***Tempo 3-3-0 Push Jerk (3×3) *Across **Tempo 3-3-0 Metcon (AMRAP – Rounds and Reps) DUBS x35 OR Bike 12/7 KBS x15 AMRAP 12
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Workout of the Day

CrossFit

  • CrossFit WOD 7/8/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    Banded Hip Stretch

    Banded Grasshopper Lunge

    Figure Four Stretch

    Pick Drill

    30:30 Row

    20:00-45:00
    Partner 5k Row (Time)
    Partner 5k Row

CrossFit Teens

  • CrossFit Teens WOD 6/24/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    Scorpions x20

    Prone Y’s x20

    Prone I’s x20

    Prone Press x20

    Yoga Pushups x10

    20:00-35:00
    Floor Press (5-5-5-5-5)
    *increase weight every set
    Metcon (Time)
    35:00-45:00

    MB Front Squat

    MB Press

    Clean Technique

    45:00-55:00

    50 Wall Balls

    25 Power Cleans

    50 Wall Balls

    55:00-60:00

    Cool Down and Clean Up

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