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Front Squat
Warm-up Wallball Push press x20 Knee tucks x20 Wallball x10 Toes to hips x10 Banded Waiter Squat 2×10 Front Squat prep Front Rack hold Front Squat hold Front Squat x10 Metcon Prep: Verbalize goals Visual Demos 3.2.1.Go! Front Squat (10-8-5-3-3-3-3-3) *Build **Move with precisions in the higher rep sets in hopes of retaining good habits...
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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 Jumping jacks Stationary Lunge Ring row Push ups Front squat prep Ring Dip scaling MU Scaling 1 round with empty bar. 3.2.1.Go! Metcon (AMRAP – Rounds and Reps) AMRAP 32 9 Burpees 7 power cleans 5 front squats 3 muscle ups/ring dips *Strive for constant movement. **Utilize a weight and skill set that allows...
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Warm-up Arm Circles Leg swings Knee to chest 3/5 strict pull-ups/ring rows 5 Burpees 10 air squats 3 rounds *pull-up v chest to Bar demo *Front squat prep 3.2.1.Go! Metcon (5 Rounds for time) Pull-ups/chest to Bar x8 Bar facing Burpees x12 Front squats x8 2 rounds *Perform 2 rounds every 5m for 25m. Time...
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Warm-up Arm Swings (across;up) Leg Lifts Air Squats High Knees High Kicks Metcon Prep: Floor Press w/Bar (explain a “stacked forearm”) Toes to Hips KB Front squat *Create Metcon area. 3.2.1.Go! Metcon (AMRAP – Rounds and Reps) Run 600m 21 Bench 15 Toes to Bar 9 KB Front Squats Amrap 25 *Bench should be unbroken...
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Warm-up Row 10 cals Burpee x5 Hollow arch/beat swing/Pull-up x10 Air Squat x10 3 rounds Front Squat Prep: Build by 1/3’s Chest to Bar Prep: Pull-up + chest to bar 5ish minutes of play. Metcon Prep: Build Front Squat to first set w/3 Burpee chest to bar/Pull-ups in between each set. Metcon (5 Rounds for...
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Warm-up Run 400m Nordic Lift x15 Lateral Lunge x10 each side Hollow Arch (hanging) x5 Air Squat x10 Dynamic Hollow Archx5 Front squat PVC x10 Beat Swings x5 Front Squat Bar x5 Pull-ups x3-5 Front squat (heavier) x5 Chest to Bars x3-5 Metcon (Time) Run 800m Directly into…. 15-12-9 Front Squat 135/95 Pull-ups Directly into…....
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Metcon (No Measure) Front squat 3×10 (across) Lateral step-ups (hanging) 3×10 KB Front stack Lunge x10/10 Elevated side plank x30 sec 4 rounds
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Warm-up Tabata Duck Walk Hollow toe touches (Crossbody) Air Squats Handstands *Circuit Front Squat Prep: 1/4 1/2 Full Metcon Prep: Handstand Scale Prep Round Handstand Walk 10 V-ups 10 Air Squats Front Squat (8-8-8-8+) *Build **8-10 reps on final set. Metcon (AMRAP – Rounds and Reps) Handstand Walk 30ft 20 v-ups Handstand Walk 30ft Air...
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Warm-up Jump Rope Jump squats V-ups Side plank with leg lift 45:15 1 round KB Prep: T-get up Front squat Push-Jerk Bent over Row Metcon (Weight) Kettlebell Cycle x2 Turkish Get-ups X8 Front Squats X8 Push-Jerks X8 Bent Over Row 4 round each arm *Rest as needed between sets. 10-12 min to complete Metcon (No...
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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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