Tag

OHS
Deadlift (5-5-5-5-5) *increase weight every round *touch and go, double overhand *every 2 minutes Warm-up 0-5:00 Briefing 5:00-10:00 PVC Good Mornings x20 PVC OH Squats x20 Deadlift Technique 10:00-25:00 Metcon (2 Rounds for time) 25:00-35:00 Metcon Prep 35:00-45:00 3 RFT 18 Pullups 18 OH Squats 95/65 8 min cap 45:00-55:00 3 RFT 18 Toes to...
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Warm-up 0-5:00 Briefing 5:00-30:00 Arm swings x20 Leg swings x20 Banded Hip Stretch x30s Calf Stretch x30s High Leg Kicks Leg Cradle Single Leg Hops Bum Kickers High Knees Wall Slides Jog Squat Therapy Demo Single DB Overhead Squats Metcon (Time) 30:00-50:00 WOD Prep 4 RFT 400m Run 15 DB OH Squats R 15 DB...
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Warm-up Arm Swings x20 Leg Swings x20 Windmills x10/10 Lateral Lunges x10/10 Romanian Deadlift x10 Russian KBS x10 Kettlebell Swings x10 OH Squats x5/5 Crab Walk Toe Touch x20 Situps x10 Metcon (Time) 20 Situps 50 KBS 20 Right Arm OH Squats 50 KBS 20 Left Arm OH Squats 50 KBS 20 Situps
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Warm-up Upright row BN press Dip/drive/high pull Press in half squat Hang snatch pull Press to squat Snatch pull Snatch Snatch Pull + Squat Snatch (6×2+2) *Across Metcon (AMRAP – Rounds and Reps) 7 AMRAP 5 Overhead Squats 5 Tall Box Jumps
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Warm-up Movement Prep: Upright row w/hold Upright row to overhead BN press/half squat/squat Overhead squat Snatch prep: Deficit (on plates) SGDL Muscle snatch Power snatch h/m/l Snatch Snatch (3-2-1 x3) *There are 9 total sets. **Increase weight each wave. ***Develop a focus throughout the warm-up that will best develop YOUR lift. Metcon (Time) 150 dubs...
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Warm-up 5 rounds 5 air squats 3 push-ups to pike 1 strict pull-ups/5ring rows BN Press Front squat Floor press (vertical forearms) Bench press Overhead squat Hand Muscle clean Muscle clean Power clean Clean 3.2.1.Go! The Other Total (Total Weight) Clean (1 Rep Max) Bench Press (1 Rep Max) Overhead Squat (1 Rep Max)
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Warm-up Barbell assisted squat hold Upright row Upright row to overhead BN Press Press in half squat Press in squat P.Snatch Prep: Tall P. snatch High hang Hang Power snatch Snatch Balance/OHS Prep: Push Press Push Jerk Snatch Balance Power Snatch (5×2) * Build Snatch Balance (3×2) *Across Overhead Squat (5×2) *Build
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Warm-up Metcon (4 Rounds for reps) Min 1 -C2B/Pull-ups Min 2- Plank on hands Min 3 – Overhead squats Min 4 – alt leg toes to bar Min 5- recovery pace row. 4 rounds * Each movement will affect the other. Play it smart and apply your efforts evenly across all sets.
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Warm-up Cross over symmetry: 90/90 W/y Overhead squat Barbell prep: Snatch grip press Snatch grip push press Press to squat h/m/l Overhead squat Snatch balance Snatch Grip Push Press (3×3) Across Snatch Balance (5×2 ) *Build Overhead Squat (5×1) *Build **As you progress through the movements ensure you are retaining and building upon the mechanics...
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Warm-up Jumping Jacks 45 sec Lunge x20 High Knees (heel pull) 45 sec Air Squats (coaches pace) 200m run PVC Overhead Squat 400m Run Overhead squat (Bar) Metcon Prep: Brief expectations and standards 3.2.1.Go Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# *500+ days since Nancy’s last visit....
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Workout of the Day

CrossFit

  • CrossFit WOD 7/8/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    Banded Hip Stretch

    Banded Grasshopper Lunge

    Figure Four Stretch

    Pick Drill

    30:30 Row

    20:00-45:00
    Partner 5k Row (Time)
    Partner 5k Row

CrossFit Teens

  • CrossFit Teens WOD 6/24/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    Scorpions x20

    Prone Y’s x20

    Prone I’s x20

    Prone Press x20

    Yoga Pushups x10

    20:00-35:00
    Floor Press (5-5-5-5-5)
    *increase weight every set
    Metcon (Time)
    35:00-45:00

    MB Front Squat

    MB Press

    Clean Technique

    45:00-55:00

    50 Wall Balls

    25 Power Cleans

    50 Wall Balls

    55:00-60:00

    Cool Down and Clean Up

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