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Front Squat
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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Warm-up Min 0-5 Jump squats Superman flutter V-ups 2×20 Min 5-10 Front squat prep 1/2 Full Brief Min 30-45 Metcon Prep Inverted Row x5 Press x5 SDHP x5 15-30: Front Squat (8-8-8-8-+8) *One round every 2 minutes **Build every set 50-60: Metcon (AMRAP – Reps) Inverted row x10 Press x10 SDHP x10 AMRAP 10
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Warm-up Row 500m Straddle Stretch R/L/Middle High Steps x20 Forward/Backward Banded March 1m Forward/Backward Single Leg GoodMorning Jump x5 each leg Front Squat prep: Air Squat Zombie Squat Front Squat GHD Sit-up Lecture and Demo Rehersal x3 Front Squats x3 Sit-ups x3 KBS 2-3 rounds building to weight. Metcon (No Measure) Emom 12 Min 1-...
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25-40: Front Squat (Emom15) Min 0-4 x5 @ 60-70% Min 5-9 x3 @ 75-80% Min 10-14 x1 @ +85% Warm-up Min 0-10 Run 200m x20 Air Squats (10 Coaches pace/10 personal pace Run 200m Inchworm to push-up x10 Min 10-15 Front Squat Prep 1/4 1/2 Full Min 15-20 Brief Min 40-45 Wallwalk Demo/Scaling 45-60: Metcon...
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Warm-up Min 0-5 Foam roller Relay MIN 5-8 Brief MIn 8-12 Banded Hip Mobility: Couch Stretch Runner Stretch Min 12-20 KB Front Squat Front Squat Prep: 1/4 Squat 1/2 Squat Full Squat 35-60 Metcon Prep: 200m run 100m Sled push (distance split between team) 20-35: Front Squat (Build to a 1RM) Metcon (AMRAP – Rounds...
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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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Workout of the Day

CrossFit

  • CrossFit WOD 4/26/19

    Warm-up
    Step ups x10

    Waiter Squat x5/5

    Exploding Step-up x10

    Front Squat x10

    Clean & TTB Prep:

    Pull-unders

    Knee tucks x5

    Hang Clean

    Leg Lifts x5

    Hang Clean w/Bar

    Toes to Bar x5
    Hang Clean (2-2-2-2)
    *Build

    **Perform 5 strict hanging leg raises/toes to bar between each set.
    Metcon (Time)
    Row 400m

    Hang Squat Clean x15 95/65

    Toes to bar x15

    4RFT

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