Tag

Farmers Carry
Warm-up Min 0-5 Relay Tic-tack-toe Min 5-15 Metcon Prep: Hollow Arch (Hanging) Half Pull-ups Pull-ups 2×5 SDHP: Sumo DL SDHP Push-Press Dip/Drive Push-Press Min 15-20 Brief Min 20-30 Establish Stations 30-60: Metcon (3 Rounds for reps) Intervals 3m-2m-1m Bike SDHP Pull-ups Farmers Carry Push-Press 135/95 Total reps each round
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Warm-up Min 0-10 Run 400m Suitcase Deadlift x10/10 Knee Tucks x10 Hand Release Push-ups x10 Front Squats x10 Min 10-20 Run 100m Barbell Farmers Carry (50r/50l) x10 Toes to Bar x10 Push-ups x10 Hang Power Cleans Min 20-30 Briefing/Metcon Prep 30-55: Tama (Time) For time: 800-meter single-arm barbell farmers carry, 45/35 lb. 31 toes-to-bars 31...
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Warm-up 200m Medball Carry @ Waist x10 Hanging shoulder shrugs x20 Superman pivots Metcon prep: Farmers carry demo/Troubleshoot Hanging Hip touch Demo/Attempts and scaling Scaling Options: Shoulder touches or handlifts; Same rep count Deadlift: PVC x10 x5 coaches pace/x5 Personal pace Kevin (Time) 3 rounds for time of: 185-lb. deadlifts, 32 reps 32 hanging hip...
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Front Squat (5×3 @ 70%) EMOM Metcon (AMRAP – Reps) DB/KB Front squat 3-6-9-12-15—— Farmers Carry 50ft AMRAP 9
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Back Squat (1xME @ 80%) 5×4 @ 70% 1xME @ 80% (AMRAP – Reps) 200ft farmers Carry Thrusters x21 AMRAP 10 Score is thrusters completed
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Press (1-1-1-1-1-1-1-1) Metcon (AMRAP – Reps) Partner WOD Partner A – Farmers Carry 200ft Partner B – AMRAP DUB AMRAP 7
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Split Jerk (2-2-2-2-1-1-1-1) Metcon (Time) Partner WOD Buy-in 600m Farmers Carry Then KB Lunge 50ft x15 KB Thrusters 8 Rounds Then Cash-out 600m Farmers Carry
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Metcon (No Measure) Straddle Splits 2min Use a medicine ball to take some weight out of your legs. Sit it in front and then put your hands on top. Second minute try and drop to your elbows 10 Back Squats 10 OHS 10 Sot Press 3 Rounds Hang Snatch (Perform one set every 90 Sec.)...
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Metcon (No Measure) 30:30 Row Squat Therapy x20 Back Squat (Perform one set every 2 min) x5 @ 75 x5 @80 3×3 @ 85 Metcon (AMRAP – Rounds and Reps) Farmers Carry 50 FT (HEAVY) x7 Burpees 6 Min Amrap Metcon (4 Rounds for time) Sprints 200m 1min rest x 3 Rest 2 Min Max...
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Metcon (No Measure) Hip Mobility Goblet Squat x15 Squat Therapy x15 Half-Kneeling Press x15 @ 25/15 Overhead Squat (5×3 @ 75%) Metcon (AMRAP – Rounds and Reps) KB Front Lunge x10 Each leg Alternating 100m Farmers Carry Farmers carry is Measured in 10m Intervals. 10m = 1 Rep RX 26/35 RX +35/53
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Workout of the Day

CrossFit

  • CrossFit WOD 12/15/18

    Overhead Squat (5-5-5-5-5+)
    Metcon (Time)
    Dubs x50

    Bike 30 cal

    Dub x50

    Thrusters 30

    Dub x50

CrossFit Teens

  • CrossFit Teens WOD 12/7/18

    Shoulder Press (5-5-5-3-1+)
    Metcon (AMRAP – Reps)
    4 Rounds

    60 seconds bike

    30 seconds power cleans

    3 minute rest

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