Tag

HSPU
Warm-up Banded ankle mobility Banded hip mobility Back bend/asst back bend T/y/I x8 each 2 rounds Push ups Pike push-ups HSPU Clean deadlift Muscle clean Power clean high Power clean mid Power clean low Clean Metcon (Weight) With a Running Clock Min 0-10 x10 push-ups Power clean 3-2-1 Min 10-20 x10 HSPU/Pike Push-ups Cleans 3-2-1...
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Warm-up Supine single arm T Half kneeling t-slime rotation Back bend (partner if needed) Elevated split squat Air squat Off balance air squat Pistol progression push up Hang and twist Pike push ups Dynamic kip HSPU Beat swing to pull up Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15...
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Warm-up Causal 500m row. (Open legs and focus on follow through and sequence.) Prone swimmers T-spine extension (wall) Push-ups Deficit push-ups Pike push-ups Build in skill Metcon brief Get comfy. 3.2.1.Go! Metcon (Time) 55/40 cal row 35 handstand push-ups/push-ups 15/12 Cal Row Rest 3m 3 Rounds *Lots of different speeds in this workout. **Make your...
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Warm-up Jump rope singles KBS Deadlift Push-ups Double unders RBKS Pike push-ups KBS HSPU range test 3.2.1.GO! Metcon (No Measure) Every 3m for 30m 30 double unders 10 KBS 5 HSPU *This will be a push. **If possible keep HSPU strict. ***Maintain 60s or more rest for the first half of the workout. Fall off...
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Warm-up Down and backs 2minutes Partner backbend Superman to hollow Underhand/overhand hang. Metcon Prep: Push-up Hollow arch (hanging) Pike push-up Beat swings Kick to wall Pull-up HSPU test “Lazy” deadlift Single unders Deadlift Double unders 3.2.1.Go! Bradshaw (Time) 10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-unders In...
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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 Inch worm Straight leg bear crawl Push-up False a grip hang (loose fingers) 30 sec Pike push up Ring row Practice HS. Metcon Prep: Hell slides on wall March (slow, jogging, running) Falling v Leaning RKBS KBS 3.2.1.Go! Metcon (5 Rounds for reps) Handstand push-ups Ring rows 5 rounds of max effort sets *Rest...
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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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Workout of the Day

CrossFit

  • CrossFit WOD 1/29/20

    Warm-up
    AMRAP 3

    Dead hang

    M1 10s

    M2 20s

    M3 30s

    AMRAP 3

    Chin over bar hold (kneel to scale)

    M1 10s

    M2 15-20s

    M3 20-30s

    Metcon prep

    GHD Demo (Bend & Snap)
    Metcon (3 Rounds for weight)
    Landline/DB/KB Row x10

    Seated Lateral Raise (Tempo)

    X8 0-3-3

    5 rounds

    Lat pull down (one band each arm)

    4×12
    *Across

    **Use the rounds to log the weight used at each movement

    *Increase Load where possible from last week.

    ****Lat pull down should be incredibly difficult. Reps 11-12 very labored.
    Metcon (AMRAP – Rounds)
    Single arm DB/KB Push press 2-4-6

    Sit-ups /GHD sit-ups x8

    AMRAP 15
    *Greatly challenge the weight of your KBS.

    **The order is PP/Sit ups/other arm PP/Sit ups

    ***Flow consistently for the duration of this AMRAP

CrossFit Teens

  • CrossFit Teens WOD 1/22/20

    Big Clean Complex
    6 Sets for Max Load

    High Hang Clean+Low Hang Clean+Clean+Push Press

    High Hang Clean+ Low Hang Clean+Clean+Push Jerk

    High Hang Clean+Low Hang Clean+Clean+Split Jerk

    All Cleans must be Squats

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