Tag

Jerk
Warm-up Min 0-15 Run 200m DB/Kb Upright Row Run 200m DB/KB Press Run 100m w/DB or KB Min 15-20 Movement Prep: Swing (Keep Elbow pinned) Clean x5 Push-Press x5 20-60: Metcon (Time) Run 400m x15R/x15L DB/KB P. Cleans Run 400m x15R/x15L DB/KB Jerks Run 400m x200m DB/KB Carry 3 RFT
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Warm-up Min 0-5 Row 10 Cal Slow Row 20 Cal AFAP Arm Circles x50 Superman x1 min + 20 reps Single Arm Press (10R/10L) Min 5-15 Barbell Prep: Footwork (Push + Split) Push-Press Push Jerk Split Jerk Min 35-45 KB Prep: Swing w/pinned Elbow x10 Clean x5 Jerkx5 Clean and Jerk x3 Each arm Cooldown...
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Warm-up MIn 0-10 x15 Leg Lift (Bend @ Knee) Lunge Stretch x20 sec Elbow to instep x20 sec Reach overhead x20 Sec Min 10-15 Split Jerk Prep: Press in Split Drop Jerks Dip Drive Split Jerk MIn 15-18 Briefing MIn 35-44 Wallballs x5 Light x5 Metcon Weight x5 Heavier than Metcon Pull-up complex: Lat Press...
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Warm-up Single Leg Lateral Jump x30 (R/L) Broad Jump w/MedBall Throw x10 High Steps x30 AT-AT Walk 30ft Split Jerk Progression Press in Split x5 Tall Jerk x5 Split Jerk x5 Split Jerk (3×4 Across) Pause and recover on coaches pace Metcon (Time) Run 200m R Leg Run 200m L Leg row 65 Cal 600m...
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Clean and Jerk (4×3+1) Every 2 min Warm-up 45:15 Jumping Jacks Push-ups Leg Lifts 2 rounds Clean & Jerk Progression Jump and Land (waist and Chest) High Hang Power Clean + Push Press x5 Hang Clean + Jerk x5 Clean + Jerk x5 Post Strength HSPU Progression Deficit Pike Push-ups Pike Push-ups HSPU Scaled w/Mats...
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Warm-up Amrap 5 Row 250/200m Wallball x10 (Light and unbroken) Power Clean + Push Jerk Progression Jump Land x5 @ waist/shoulders High Hang P. Clean + Push Jerk x5 Hang Power Clean + Push Jerk x5 Power Clean + Push Jerk x5 Power Clean + Push Jerk (4×2+1) 15 Min to Build to a heavy...
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Warm-up Row 250m x3 Pass throughs x5 Squat w/rotation x4 each side Power Clean and Push Jerk Demo Jump and Land x5 @ waist x5 @ chest High hang Power Clean x5 Push Jerk x3 Hang Power Clean x5 Push Jerk x3 Power Clean x3 Puh Jerk x3 Power Clean + Push Jerk (15 min...
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Warm-up Dot Drill x1 min Rest 30 sec Jump rope x30sec 4 Rounds Squat W/Rotation x8 Shoulder Circles x20 small/x20 Big ~forward and backward Push-Jerk Progression Press x5 Push-Press x5 Jump and Land x5 Push-Jerk x5 (Pause on catch 3-5 seconds) Push Jerk (2-2-2-1-1-1) Warm-up Example: x5 w/bar x5 @ 75# x3 @ 95# x2...
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Warm-up Plate Jumps (bounding) x25 Jumping Lunge x20 Scorpion x10 Swimmers x5 Push Jerk Warm-up Press x10 Push-press x5 Jump/Land x5 Push Jerk x5 (pause on landing) Push Jerk (3-3-3-3-3-3 Build) Example Warm-up x5 w/bar x5 @ 65# x3 @ 95# x3 @ 115# x2 @ 125 Working Sets: 135/155/165/175/185/195 Metcon (AMRAP – Rounds and...
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Warm-up 45:15 Intervals x3 Jump rope burpees PIke Hold Push Jerk (5-5-5-3-3-3) Across for the 5’s Across for the 3’s Example Warm-ups x5 w/Bar x5 w/45 x3 @ 60 x2 @ 70 Working Sets between 70-85# Metcon (Time) 5 rounds for time push-ups x10 toes to bar x10 dubs x20 Wear a vest if you...
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Workout of the Day

CrossFit

  • CrossFit WOD 10/20/18

    Warm-up
    Min 0-5

    Relay Tic-tack-toe

    Min 5-15

    Metcon Prep:

    Hollow Arch (Hanging)

    Half Pull-ups

    Pull-ups 2×5

    SDHP:

    Sumo DL

    SDHP

    Push-Press

    Dip/Drive

    Push-Press

    Min 15-20

    Brief

    Min 20-30

    Establish Stations
    30-60: Metcon (3 Rounds for reps)
    Intervals

    3m-2m-1m

    Bike

    SDHP

    Pull-ups

    Farmers Carry

    Push-Press 135/95
    Total reps each round

CrossFit Teens

  • CrossFit Teens WOD 10/12/18

    Push Press (5-5-5-5-5+)
    Metcon (Time)
    Partner WOD

    10-9-8-7-6-5-4-3-2-1

    Thrusters

    20-18-16-14-12-10-8-6-4-2

    Pushups

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