Tag

HS Walk
Handstand Walk (10 Min ) Metcon (Time) For time: 50 ft. handstand walk/bear crawl rest 1 min 50 air squats rest 1 min 50 ft. handstand walk/bear crawl rest 1 min 50 air squats rest 1 min 50 ft. handstand walk/bear crawl rest 1 min 50 air squats
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Handstand Walk (1 max effort attempt) 10 Ft. = 1 Rep *Utilize 15-20 Minutes; Work progressions, i.e. Tripod, handstand holds (assisted/non-assisted) Metcon (Time) For time: 100 ft. Handstand Walk/Bearcrawl 75 Cal Row 50 Box Jumps 25 Burpees
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Warm-up Nordic lift x10 Dead bugs x20 2 rounds Back bend (partner assist) Push-ups Good mornin Hs practice Deadlift Hspu test Hs walk practice Deadlift (8m to build to a heavy 3rm) Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups...
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Warm-up 400m Run Touch your toes/reach to the sky Inch worm (stationary) Air Squats Metcon Prep: DB Snatch Demo HS Demo- Practice 3-5m GHD Demo – Bend & Snap Thruster Prep: Front squat Push Press Thruster 3.2.1.Go! Metcon (AMRAP – Reps) 1m on/1m off DB/KB Snatch x5 Handstand walk/hold x4 Sit-ups/GHD Sit-ups x3 Thrusters x2...
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Warm-up Torso Twist Ground to Sky Jumping Jacks High Knees Air squats BN Press (close; wide;normal) Press in P.Snatch Press to P.Snatch High Hang Snatch (No Feet) Metcon Prep: Bar over Burrpees Power Snatch Handstand walk/ Bear crawl Hang Power Snatch (5×3) *Across **No foot movement ***Minimal heel lift **Utilize a weight slightly heavier than...
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Warm-up Wrist Warm-up Emom Min 1 – Handstand or Press to Handstand Min 2 – Hanging Hip touches Min 3 – Jump rope 3 rounds Handstand Walk Progression Wall walk Handstand on wall Handstand on wall further away than comfortable. Walk hands into wall. Gradually progress further away from the wall. Metcon (Time) 800m Farmers...
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Warm-up At-At Walk -Forward/side to side/ backward Wall walk x3 Leg Lifts x10 Handstand walk prep: Handstand Shoulder taps HS Walk to wall HS Walk practice Metcon Prep: Handstand walk/bear crawl 25ft Thruster x10 Toes to bar x5 Run 200m Metcon (AMRAP – Rounds and Reps) Partner WOD Handstand Walk/Bear Crawl 25ft Thrusters x21 Handstand...
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CrossFit Elizabethtown – CrossFit Warm-up Inch Worm x10 Broad Jump x10 Candle Stick Carry 400ft Seat Box Jump every 200ft x5 Power Snatch Prep: Drop Snatch Pull under Hang Snatch Snatch Power Snatch (10×5) *Emom **Build ***TnG ****Use the absurd amount of reps to find a good habits and create a solid foundation. Metcon (AMRAP...
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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 Partner Shoulder Stretch Pull-a-parts x50 90 rotation and press x20 Push/split Jerk Prep: Press Jump Land Push Jerk w/pause on dip Push Jerk w/pause on Catch Metcon Prep: Establish Distance for sprints. Scaling For HS Walk: Attempt to walk to the wall. Cut distance in half. Pike w/feet on box and walk around it...
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Workout of the Day

CrossFit

  • CrossFit WOD 2/26/2021

    Warm-up (No Measure)
    seated box jump (low) x 5

    wall walks x 3

    kb swing x 10

    seated box jump (medium) x 5

    hang clean w/pvc x 10

    push jerk w/pvc x 10

    seated box jump (high) x 5

    full clean w/bar x 5

    push jerk w/bar x 5

    *Rest 20-30 seconds between each movement, maybe more if discussing a movement

    **Execute very detailed reps, especially during the clean and jerk portions
    Coaches Note: Utilize the rest periods to discuss movements more technical in nature
    Crossfit Games Open 20.4 (Ages 16-54) (Time)
    For time:

    30 box jumps, 24 in/20 in

    15 clean and jerks, 95 / 65lb

    30 box jumps, 24 in /20 in

    15 clean and jerks, 135 / 85 lb

    30 box jumps, 24 in /20 in

    10 clean and jerks, 185 / 115 lb

    30 single-leg squats

    10 clean and jerks, 225 / 145 lb

    30 single-leg squats

    5 clean and jerks, 275 lb / 175 lb

    30 single-leg squats

    5 clean and jerks, 315 lb / 205 lb

    Time cap: 20 minutes
    Crossfit Games Open 20.4 Masters (55+) (Time)
    For ti…

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