Tag

HSPU
Warm-up Dead bugs x50 Nordic lift x50 DB shoulder press x20 Good morning x20 Deadlift prep: (top-down) thigh Knee Full ROM Metcon Prep: Push-up/pike push-up/HSPU (DEMO) Deadlift (15-10-8-5-5-5-5-5) *Build **Set 15 & 10 should elevate heart rate and “wake up” the muscles ***Put into practice the skills learned from the last 5 weeks of pausing....
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Warm-up Flutter kicks x50 V-ups x10 Side plank w/twist x10 3 rounds Pull-up Prep: Discuss rib/elbow position & importance of Negative. Metcon Prep: 3-4 sets 3 Wallballs 3 HSPU *build weight of Wallballs and ROM of HSPU gradually over the 3 sets Pull-ups (5×5-8) *3-8 sec negative **the lower your ability is to do pull-ups,...
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Warm-up Back Extension 15 + 20-30 sec hold Walking heel sweeps Hand release push-ups Practice handstands 2-3 min Brief Metcon and Prep movements: deadlift (PVC) Push-up Deadlift (Bar) Pike-ups Deadlift (Increase weight) HSPU Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Rest 8 Minutes Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups *Deadlift...
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Warm-up Practice Jump rope for 3 min: Singles > Doubles> Triples Hang and Shrug Kick to Handstand Hollow/Arch (Hanging) Pike Push-up/push-up Beat Swings Strict HSPU threshold test Pull-ups/Chest to bars HSPU (Strict v Kipping) Metcon (AMRAP – Reps) Death by: Pull-ups HSPU Double Under Interals: Pull-ups x2 HSPU x2 Double Unders x10 *”Death by” standards:...
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Warm-up Inch worm x5 Hollow Arch (Hanging) DB/KB Front Squats x10 DB/Kb Front Squats x10 Practice Kick to HS x10 (wall or open floor) Beat Swings x10 Barbell thruster x10 HSPU Scaling (deficit, Pike, hand release) Chest to Bar Scaling (MU, C2B, Pull-ups, Ring Rows) Thrusters (Build to weight) Metcon (5 Rounds for time) Every...
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Warm-up BN Press x10 Seated Box Jumps x5 OH Duck walk x30 sec 2 rounds Snatch Prep: Press to OHS Drop Snach Pull-under Hang Snatch Pause Snatch Metcon Prep 5-3-1 Power Snatch Handstand Push-up/Hand release push-up Wallball run 200m after round of 1 Pause Snatch (5×2) *Build **Develop balance and consistency during the pause Metcon...
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Warm-up Maggie (Time) 5 Rounds For Time of: 20 Handstand Push-ups 40 Pull-ups 60 Pistols, alternating legs Alternate Versions: V1 20 hand release Push-ups 40 Jumping Pull-ups 60 Air Squats V2 10 Handstand push-ups 20 Pull-ups 40 Assited Pistols *Band/DB or KB *Operate at a skill level that allows you to move confidently. **Big chunks...
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Warm-up Run 400m Push-up to Pike x5 Hanging Hollow Pull-up/Kneeling Pull-up Bench Dip/Box Dip Dip (Matadors or Unassisted Box) Hspu Prep: Threshold test w/ab mats Wade (Time) For time, wearing a 20-lb. vest or body armor: Run 1,200 meters Then, 4 rounds of: 12 strict pull-ups 9 strict dips 6 strict handstand push-ups Then, run...
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Warm-up Before class starts: CS Activation Inch worm Banded Bear crawl Leg Throws HS Prep: Push-up Pike Push-up HSPU Scaling Toes to Bar Prep: Knee Tuck Toes to Hips Toes to Head Toes to Bar Metcon Prep: Wallball x10 KBS x10 2 Rounds at metcon effort Handstand Push-ups *W/ability to do complete full range: utilize...
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Warm-up Row Intervals 1m Rounds R1-20SPM R2- 26SPM R3- 20 SPM R4- 30 SPM R5- 20SPM Push-up x10 Walking Lunge 50ft Burpee x5 Pike Push-up x10 KB Walking Lunge 50ft (Light) Burpee x5 HSPU x3-5 Metcon (Time) Row 500m Handstand Push-ups x15 KB/DB Walking Lunge 200ft Burpee x20 3 RFT *Shoot for 7-9 Min rounds...
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Workout of the Day

CrossFit

  • CrossFit WOD 10/14/19

    Warm-up
    Banded finger curls

    Banded deadlift

    BN Press

    2 rounds rounds of 10

    Metcon Prep

    Knee tucks

    Leg lifts

    Toes to bar

    Snatch deadlift

    Strict Muscle Snatch

    Muscle Snatch

    SG Push Jerk

    Power Snatch

    Clean & Jerk Prep:

    Muscle Clean

    Clean

    Push Press

    Push Jerk/Split Jerk

    3.2.1.GO!
    CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)
    9-Minute AMRAP of:

    15 Toes To Bar

    10 Deadlifts, 115# / 75#

    5 Snatches, 115# / 75#
    CrossFit Games Open 15.1A (Weight)
    6-Minutes to Establish:

    1-RM Clean and Jerk

CrossFit Teens

  • CrossFit Teens WOD 10/11/19

    Crossfit Games Open 20.1 Teens (Ages 14-15) (Time)
    10 rounds for time of:

    8 ground-to-overheads, 65 lb/ 45lb

    10 bar-facing burpees

    Time cap: 15 minutes
    Crossfit Games Open 20.1 Teens Scaled (Ages 14-15) (Time)
    10 rounds for time of:

    8 ground-to-overheads, 45 lb/ 35lb

    10 bar-facing burpees*

    *May step over bar on burpees

    Time cap: 15 minutes

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