Tag

Partner
Warm-up Row Intervals 1 min @ 20SPM 1 MIn @ 24 SPM 1 MIn @ 30+ SPM 1 MIn @ 20 SPM Wallsit 30 sec Jump Squats x5 Hanging Hollow/Arch x10 DB DL x10 DB Hang Snatch x10 2 rounds Backsquat Prep: Waiter Squat x5/5 Back Squat x10-20 (Coaches Pace) Back Squat (10-10-10+) Metcon (AMRAP...
Continue Reading
Warm-up Walking Floor Sweeps High Knees High Kicks Skip forward/backward/left/right Bar Complex x3 Knee tucks x7 Toes to Hips x5 Toes to Bar x3 Scaling Option Knee tucks x5 Straight Leg Lifts x3 Toes to Hips x1 *Scale abilities down so that entire complex can be performed without dropping off the bar. 3-2-1 rep scheme...
Continue Reading
Warm-up CS: Strength Metcon Prep push-ups x10 Knee tucks x10 Overhead Hold x30sec Pike Push-ups x10 Overhead March x30sec Handstand Push-ups x5 Toes to Bar x5 Overhead Carry 50ft Metcon Rehersal: 5 HSPU 3 toes to Bar Overhead carry 10-20ft 3 rounds Building to weight Metcon (AMRAP – Rounds and Reps) 12 Handstand Push-ups 6...
Continue Reading
Warm-up Before Class Starts: CS Activation Supine Arm slides Side lying Rainbows Seated Press x10 Seated Box Jumps x10 2 rounds Push Press Prep Dip/Drive Press Pause Push Press Push Press Push Press (3-3-3-3-3+) *Build Metcon (Time) Partner Relay: Over Under x5 KB/DB Thrusters x10 Broad Jump to wall and back KB/DB Thrusters x10 Over...
Continue Reading
Warm-up Musical wallballs (behind rig) 5 inchworms in place Pigeon stretch Metcon (Time) 15 RFT Partner workout Obstacle course relay: 5 box step overs 5 kettlebell swing Bear crawl around PVC course 5 knee raises Touch back wall 5 knee raises Bear crawl 5 kettlebell swings 5 box step overs Resting partner does plate mummy...
Continue Reading
Warm-up Runners stretch Elbow to instep Hand to overhead Inchworm Reverse inchworm Squat jumps Muscle Snatch Thruster/Power Snatch Prep: Front Squat Push Press Thruster Snatch pull-under Hang Snatch Power Snatch Metcon (Time) Partner WOD Wall walks x20 Thrusters x100 75/55 Wall walks x20 Power Snatch x100 75/55 Split reps evenly
Continue Reading
Warm-up Pick Drill: 1 min Legs 1 Min Legs/shoulders 1 min Legs/Shoulders/Arms Clean & Jerk Prep: Pull Under Y’all Jerk Hang Clean Pause Jerk Clean Jerk Metcon (Time) Partner WOD Row 1k 30 CJ 95/65 Row 1k 30 CJ 135/95 Row 1k 30 CJ 185/125 Row 1k
Continue Reading
Warm-up Bike 45:15 x3 trade off with partner Foam roll legs/butt CF Gymnastics Wrist warm-up Rope climb prep: Hang 10 sec Knee tucks x5 J-Hook/Heel-Hook Demo & Practice Metcon (Time) Bike 15/12 cal Rope Climb x2 20 rounds for time Alternate rounds
Continue Reading
Warm-up Metcon (AMRAP – Rounds and Reps) Partner WOD Suicide Clean and jerk x7 Amrap 14 You go-I go
Continue Reading
Warm-up Foam roll: Quads Low back Hamstrings Leg swings Air squats Good morning Pick drill 1 min arms 1 min back/arms 1 min legs/back/arms Metcon (Time) Partner WOD Row 5k Bike 4 miles
Continue Reading
1 2 3 9

Workout of the Day

CrossFit

  • CrossFit WOD 3/19/19

    Warm-up
    Row Intervals

    1m Rounds

    R1-20SPM

    R2- 26SPM

    R3- 20 SPM

    R4- 30 SPM

    R5- 20SPM

    Push-up x10

    Walking Lunge 50ft

    Burpee x5

    Pike Push-up x10

    KB Walking Lunge 50ft (Light)

    Burpee x5

    HSPU x3-5
    Metcon (Time)
    Row 500m

    Handstand Push-ups x15

    KB/DB Walking Lunge 200ft

    Burpee x20

    3 RFT
    *Shoot for 7-9 Min rounds

    **Modify HSPU to meet skill level and fitness need.

    ***Single KB/DB for Lunges

CrossFit Teens

  • CrossFit Teens WOD 3/15/19

    Shoulder Press (5-5-5-3-1+)
    CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
    3 rounds of:

    10 snatches 95lb/65lb

    12 bar-facing burpees

    Then, rest 3 minutes before continuing with:

    3 rounds of:

    10 bar muscle-ups

    12 bar-facing burpees

    Time cap: 12 minutes, including 3-minute rest

    period
    CrossFit Games Open 19.4 Teens (Ages 14-15) (AMRAP – Reps)
    3 rounds of:

    10 snatches 65lb/45lb

    12 bar-facing burpees

    Then, rest 3 minutes before continuing with:

    3 rounds of:

    10 bar muscle-ups

    12 bar-facing burpees

    Time cap: 12 minutes, including 3-minute rest

    period
    CrossFit Games Open 19.4 Teens Scaled (Ages 14-15) (AMRAP – Reps)
    3 rounds of:

    10 snatches 45lb/35lb

    12 bar-facing burpees

    Then, rest 3 minutes before continuing with:

    3 rounds of:

    10 chin-over-bar pull-ups

    12 bar-facing burpees (may step over bar)

    Time cap: 12 minutes, including 3-minute rest

    period

Archives