Tag

Lunge
Warm-up 0-5:00 Briefing 5:00-15:00 Pvc Press Out 2×10 Prone Snow Angel 2×10 Prone PVC Press 2×15 Push Jerk Demo 15:00-25:00 Push Jerk (5-5-5-5-5) Increase every round Pause at catch for 2 seconds Metcon (Time) 30:00-40:00 Metcon prep 40:00-50:00 30 each OH KB Stationary lunge Left KB Snatch Left OH KB Stationary Lunge Right KB Snatch...
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Metcon (AMRAP – Reps) 25 AMRAP 30 cal row 40 dB snatch 30 cal row 40 HSPU 30 cal row 40 DB Lunges Partners split reps evenly
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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 0-5:00 Briefing 5:00-20:00 Deadbugs Split Squats Jefferson Curl Good Mornings Deadlift Technique 20:00-35:00 Deadlift (3-3-3-3-3) Same weight across Metcon (AMRAP – Reps) 35:00-40:00 Pullup Technique Lunge Technique 40:00-50:00 8 AMRAP 2-4-6-8-10… Alt DB Lunges Pullups 50:00-60:00 Cleanup and cool down
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Warm-up Prone Y’s x20 Prone T’s x20 Pushups x10 Mountain Climbers x20 Single Leg Toe Touches x10/10 Bulgarian Split Squats x10/10 Alternating Lunges x10 Metcon (Time) 10-20-30-40-50-60-70-80-90-100 Alternating Lunges 10 Burpees after every round
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Metcon (Time) 10 Burpees 10 Burpees 25 Pushups 10 Burpees 25 Pushups 50 Alternating Lunges 10 Burpees 25 Pushups 50 Alternating Lunges 100 Situps 10 Burpees 25 Pushups 50 Alrernating Lunges 100 Situps 150 Air Squats
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Warm-up Couch Stretch Straddle Stretch Romanian Deadlift Split Squats Alternating Lunges Side Plank with Rotation Hand Release Pushups Pushups Metcon (Time) 20 RFT 10 Weighted Lungess 5 Pushups
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Warm-up 10/10 Lateral Lunges 10/10 Split Squats 10 Good Mornings 10 Sumo Deadlifts 10 Sumo Deadlift High Pulls 10 Pushups 45s Plank Hold 30s Side Plank each side Metcon (AMRAP – Rounds and Reps) 16 AMRAP 10 Burpees 10 Sumo Deadlift High Pull 20 Lunges 20 Situps
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Warm-up (No Measure) 20 Jumping Jacks 10/10 Split Squats 10/10 Grasshopper Lunge to Reach 10 Cannonball Rock to Straddle Stretch Metcon (No Measure) 9 EMOM MIN 1-40s Dubs, Singles, or Mountain Climbers MIN 2-10 Alt Lunges, Front Rack, Goblet Hold MIN 3-14 Jump Squats 2:00 MIN Rest Metcon (AMRAP – Reps) 4 AMRAP Reverse Burpees...
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Warm-up W/I/y/t x10 Backbend x5 DB/kB push-up to row x5 Dips progression Support Cradle Decent Attempt Lunge warm up 3.2.1.Go! Metcon (AMRAP – Rounds and Reps) AMRAP 24 Oh walking lunge x2 DB/KB 50ft Dip supported leg lifts x10 Dips/Ring dips x8 Front Rack walking lunge x2 DB/KB 50ft Rest 30s
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Workout of the Day

CrossFit

  • CrossFit WOD 9/22/20

    Warm-up
    0-5:00

    Briefing

    5:00-30:00

    Hip Flexor Knee Lifts 2×15

    Kneeling Leg Kickouts

    Knee Lockouts 2×20

    Banded Hamstring Curl Situps x20

    KB Romanian Deadlift x20

    KB Swing Demo
    Metcon (Time)
    3 RFT

    800m Run

    50 KB Swings

    50 Situps

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