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Front Squat
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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Front Squat (1-1-1-1-1+) Warm-up Banded Lateral walk :45/:45 Standing Hydrant x15 Tripod arm swing Front Squat Prep: 1/4 1/2 Full Metcon (Time) Front Squat 1-10 Burpee to Target 10-1 CoolDown CS: Recovery
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Warm-up 45:15 Side shuffle Lateral skip Forward/backward run 2 round Pull-a -parts x30 Banded Front Rack barbell Asst Squat Front Squat Prep: 1/4 1/2 Full Metcon Prep: Pull-ups Scrap Retrafions Kip swings Half pull-ups Pull-ups Burpee Box Jump Overs x3 Pull-ups x3 Front Squat (3-3-3-3-3+) Metcon (AMRAP – Reps) Burpee Box Jump Overs Pull-ups 2-4-6-8-10...
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Warm-up Row 1:30/:30 X3 R1 SPM 22-24 R2 SPM X30 R3 SPM x22-24 Straddle stretch L/R/M Straddle Lift x10 Pike lig lift x10 Hanging Shoulder retractions x10 Kip Swings x10 Sumo Squat x10 Narrow Squat x10 Air Squat x10 Front squat Prep: Front Rack lecture: Natural Elbow Angle 1/4 1/2 Full Metcon Prep: Step overs...
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Workout of the Day

CrossFit

  • CrossFit WOD 7/13/19

    Warm-up
    Run 200m

    Suitcase carry 200ft

    x20 RKBS

    *partner up

    3.2.1.Go!
    Metcon (Time)
    Partner WOD

    Run 200m

    Farmers carry 100ft

    x30 Russian KBS (x2)

    20 RFT
    *Partners Alternate rounds

    **Target 2-3m rounds

    ***Utilize a weight that is challenging toward the end but can remain unbroken.

CrossFit Teens

  • CrossFit Teens WOD 7/5/19

    Shoulder Press (5-5-5-3-1)
    Metcon (No Measure)
    10 EMOM

    6 Power Snatches

    1 minute rest

    10 EMOM

    10 Burpee to bar

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