Warm-up (No Measure) Pick drill 5 Rds 30:30 Row 45s Plank 30s Side Plank 10 V Ups 10 Situps Ring Support Dip Support Ring Row Dips Muscle Ups Metcon (Time) 400/40/4 300/30/3 200/20/2 100/10/1 Meter row/Situps/Muscle Ups
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Warm-up Banded 90/90 rotations DB Press 2×6 Build Push press prep: Dip, drive Dip, drive, press Rhythm: 1-and-2 Metcon prep: Front squat Thruster Ring support Ring dip Ring pull up Muscle up Push Press (5×2) *Across **Focus on the rhythm component. ***A confident yet challenging effort. Metcon (AMRAP – Rounds and Reps) Amrap 12 Muscle...
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Mamba & GiGi (AMRAP – Rounds and Reps) Amrap 18 5 Ring Muscle ups (pull-ups/C2B) 8 Power Cleans 24 Box Jumps 13 Burpees From CrossFit Invictus: “Today’s tribute to the legendary NBA All-star who’s work ethic remained unparalleled over the years. This workout, originally posted by us on April 13th 2016 in honor of his...
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12 Days of Christmas (Time) 1 Muscle-up 2 Burpees 3 Chest to Bar 4 Push-ups 5 Pull-ups 6 Thrusters 7 Bar Over Burpees 8 KBS 9 Sit-ups 10 Iron Mikes 11 KB Taters 12 Box Jumps 12 Days of Christmas #2 (Time) 1 Chest to Bar 2 Burpees 3 Pull-ups 4 Push-ups 5 Ring Rows...
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Warm-up Nordic lift x10 Squat and twist x 5 each arm (elevate heels and gradually drop then) Hollow arch/bear swings/MU prep Deadlift prep: top down Waist to thigh Waist to knee Waist to shin Waist to deficit Metcon prep: Discuss flow Deficit Deadlift (2×8) Deadlift (3×6) *Across for all sets. **Treat the deficits at mobility....
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Warm-up Wall sits Dead bugs Banded lateral walks Banded squats Back squat prep 1/4 1/2 Full Standing Bar MU (band;This is for demonstration and understanding of the literal demands of the movements. Static hollow arch Dynamic hollow arch Jumping approach Pull-up Chest to bar Bar MU attempts Pause Back Squat (5×1) *Keep weights across. Increase...
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Warm-up Bear crawl Inch worm V-up Lunge stretch Pull-up/MU Overhand/underhand hang Kip swing (bar or rings) Big swings Beat swings/rings to hips Ring dips Practice MU Discuss scaling and workout structure. Crossfit Games Open 20.5 (Ages 16-54) (Time) For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10...
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Warm-up Landmind twist x20 Nordic lift x20 Spanish Squat x20 Clean prep: Front squat Clean deadlift Hang clean Clean My prep: False grip hold Row Dip Transition scaling MU Demo Johnson (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 9 Deadlifts, 245# 8 Muscle-ups 9 Squat Cleans, 155# In honor of 1st Lt. Michael E....
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Warm-up 5m of double under practice BEFORE class Bar asst squat hold Squat hold (front rack) Press in split/jerk Pull-under Push press Hang clean Tall jerk Clean & jerk Metcon prep: 10 dubs 10 sit-ups 3 chin-ups/MU Clean and Jerk (3×2) *15m to build to your heaviest 2 rep for today. **3×2 @ 80%. Aim...
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Warm-up Banded side steps Banded squats Metcon Prep: Ring rows/pull-up negatives/pull-ups/MU 3.2.1.Go! Pause Back Squat (5×4) *Across **Have fun. This is week three and the weights should be getting heavy. ***Move with focus and precision. Metcon (AMRAP – Reps) Back Squat Strict Pull-up/MU 1-2-3-4-5-6-7-8——- Amrap 12 *Barbell should be a good reflection of your overall...
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Workout of the Day


  • CrossFit WOD 9/22/20




    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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