Tag

Front Squat
March 15, 2020ByIn

CrossFit WOD 3/16/20

Warm-up Mid archer Lateral lunge Standing hip rotation Banded squat Front squat- work on tempo Paused Front Squat (3×3 ) *Across **Pause at bottom. ***Focus on power out of the bottom without extra bounce Build from last week Metcon (AMRAP – Reps) 12 AMRAP Burpee-Pullup-Toes to Bar All three movements are combined for 1 rep
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March 8, 2020ByIn

CrossFit WOD 3/9/20

Warm-up Mod archer Lateral lunge Standing hip rotation Banded squat Front squat- work on tempo Paused Front Squat (5×3 ) *Across **Pause at bottom. ***Focus on power out of the bottom without extra bounce Metcon (AMRAP – Reps) 12 AMRAP Toes to Bar Burpees 1-2-3-4-5-6… Increase by 1 rep every round until 12 minutes are...
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March 1, 2020ByIn

CrossFit WOD 3/2/20

Warm-up Mod archer Lateral lunge Standing hip rotation Banded squat Front squat- work on tempo Paused Front Squat (6×1) *Build to 1RM **3-2-3 ***The variables will greatly effect how much weight can be used. ****Create a consistent movement and learn something *****Increase load from previous week Paused Front Squat (3×3 ) *Across **You may need...
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February 23, 2020ByIn

CrossFit WOD 2/24/20

Warm-up Mod archer Lateral lunge Standing hip rotation Banded squat Front squat- work on tempo Pull-ups Progression: Hold hang Hold chin over bar Kip swing Half pull up Pull up Butterfly practice if time allows Paused Front Squat (4×1) *Across/Tempo **3-2-3 ***The variables will greatly effect how much weight can be used. ****Create a consistent...
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February 16, 2020ByIn

CrossFit WOD 2/17/20

Warm-up Mod archer Lateral lunge Standing hip rotation Banded squat Front squat- work on tempo Paused Front Squat (6×1) *Across/Tempo **3-2-3 ***The variables will greatly effect how much weight can be used. ****Create a consistent movement and learn something *****Increase load from previous week Paused Front Squat (3×3) *Across **You may need to adjust the...
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February 9, 2020ByIn

CrossFit WOD 2/10/20

Warm-up Row drills Focus on catch 1m @ less than 20spm 1m @ 20-25spm 1m @ max spm Mod archer Lateral lunge Standing hip rotation Banded squat Front squat- work on tempo Paused Front Squat (6×2) *Across/Tempo **3-2-3 ***The variables will greatly effect how much weight can be used. ****Create a consistent movement and learn...
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February 2, 2020ByIn

CrossFit WOD 2/3/20

Warm-up Mod archer Lateral lunge Standing hip rotation Banded squat Front squat- work on tempo Paused Front Squat (6×4) *Across/Tempo **3-2-3 ***The variables will greatly effect how much weight can be used. ****Create a consistent movement and learn something *****Increase load from previous week Metcon (No Measure) Every 2:30m for 20m 100ft sprint + x8...
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January 26, 2020ByIn

CrossFit WOD 1/27/20

Warm-up Mid archer Lateral lunge Standing hip rotation Banded squat Front squat- work on tempo Paused Front Squat (6×5) *Across/Tempo **3-2-3 ***The variables will greatly effect how much weight can be used. ****Create a consistent movement and learn something *****Increase load from previous week Metcon (No Measure) DB/KB step-ups x8 each leg (not alt) Deficit...
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January 19, 2020ByIn

CrossFit WOD 1/20/20

Warm-up Mid archer Lateral lunge Standing hip rotation Banded squat Front squat- work on tempo Paused Front Squat (6×6) *Across/Tempo **3-2-3 ***The variables will greatly effect how much weight can be used. ****Create a consistent movement and learn something Metcon (No Measure) Single leg squat x8 each leg Back extension x10 Plank 1m Three rounds...
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January 10, 2020ByIn

CrossFit WOD 1/11/2020

Metcon (AMRAP – Rounds and Reps) AMRAP 15 X2 KB DL x8 Front squats x6 Thrusters x4 Down and Back sprint
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Workout of the Day

CrossFit

  • CrossFit WOD 7/10/20

    Warm-up
    0-5:00

    Briefing

    5:00-15:00

    I’s Y’s T’s

    Windmill

    Turkish Get Up Review

    15:00-30:00
    Turkish Get Up (1-1-1-1-1)
    Metcon (Time)
    30:00-40:00

    Hip Flexor Hold

    Hip Flexor Drives x15/15

    Kickouts x15

    High Knees

    Bum Kickers

    Power Skip

    Reverse Power Skip

    Wideouts x20 seconds

    Quick Feet x 20 seconds

    40:00-55:00

    1 mile run

    15 Squats every minute

    start with squats

    55:00-60:00

    Cleanup and cool down

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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