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K2E
Warm-up 0-5:00 Briefing 5:00-20:00 Prone Rotations x10/10 Prone Y x20 Prone T x20 Elbow Rotations x20 High Pull High Pull to Front Rack High Hang Muscle Clean Low Hang Muscle Clean Muscle Clean Hang Power Clean Muscle Clean (3-3-3-3-3) Same Weight Across Metcon (Weight) 6 Rounds Every 4:00 minutes 200m Run 10 Knee to Elbows...
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Warm-up 0-5:00 Briefing 5:00-25:00 Kneeling T Spine Drills Halos Goblet Squats Knee Hops Movement Demo Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50...
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Warm-up 1m intervals Sit in straddle Lift right leg Lift left leg Straddle flutter 2 rounds Bird dog/one to elbow x10 Calf raise in squat x10 Plank to Sphinx push 30s +5 2 rounds Metcon prep: KBS – heels down/hinge Push up – knees/feet/toes Wallball – flat foot throw KBSN- transition @ floor v hip...
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Warm-up Box step-ups RKBS Knee tucks Burpees Metcon Prep: Establish flow of workout and visual demo on all movements. 3.2.1.Go! Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball...
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Warm-up Before class starts: CS Activation 2 rounds Air Squat x10 Knee tucks x10 Row cal x10 Banded Y’s x10 Banded Overhead Squat x10 Overhead squat Prep 1/4 1/2 Full Metcon prep: Knee to Elbow Demo & Trials Goblet squat weight trails Overhead Squat (3-3-3-3-3+) Metcon (Time) Row Cal Goblet Squat Knees to elbows 15-12-9-12-15
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Cameron (Time) For time: 50 Walking lunge steps 25 Chest to bar pull-ups 50 Box jumps, 24” 25 Triple-unders 50 Back extensions 25 Ring dips 50 Knees to elbows 25 Wallball “2-fer-1s”, 20# 50 Sit-ups 5 Rope Climbs, 15′ In honor of U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, OR, died...
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Back Squat (5-5-5-5-5) (Across) Metcon (Time) Thrusters Knees fo elbows 10-8-6-4-2
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Weightlifting Snatch Complex High Hang Snatch – (3×3) Hang Snatch – (3×2) Snatch – (3×1) *increasing weight Metcon Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5-10-15-20…etc kb/db snatch knees to elbow *1 rope climb after each round
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Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders
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Metcon (Time) Row 500m Hang P. clean x21 Push-ups x15 Knees to Elbows x9 5 RFT
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Workout of the Day

CrossFit

  • CrossFit WOD 10/23/20

    Warm-up
    0-5:00

    Briefing

    5:00-15:00

    Kneeling T Spine Rotations Against Wall x10/10 Both Directions

    Pvc Press Out 2×10

    Prone Snow Angel 2×10

    Prone PVC Press 2×15

    Shoulder Press Demo

    15:00-25:00
    Shoulder Press (10-10-10)
    Metcon (AMRAP – Rounds and Reps)
    10 AMRAP

    10 Toes to Bar

    20 Alternating DB Snatches

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