Warm-up 0-5:00 Briefing 5:00-30:00 Running Warmup Drills Squat Therapy Pass Throughs x20 Banded OH Pul Aparts Banded OH Distraction OH Squat Demo Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#
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Metcon (Time) 1 Mile Run 50 Wall Balls 40 Double Unders 30 Burpees 20 OH Squats 10 Chest to Bars 1000m Row
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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) 25:00-35:00 Metcon Prep 35:00-50:00 3 RFT 30 OH Squats 30 Situps 90 Double Unders
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Warm-up 0-5:00 Briefing 5:00-15:00 Upright Row Upright Row to press High Hang Muscle Snatch High Hang Power Snatch Low Hang Power Snatch Below Knee Power Snatch Power Snatch 15:00-30:00 3 Position Power Snatch (1-1-1-1-1) Hang; Below Knee; From Ground Same Weight Metcon (2 Rounds for time) 30:00-35:00 OH Squat Demo Burpee Demo 35:00-55:00 21-15-9 OH...
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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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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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