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Partner
Warm-up I’s/Y’s/t’s Barn Door Bench Demo Metcon Prep 3.2.1. Go! Bench Press (Build to 3RM) *S[pend 15m Building to a 1RM. **If you find it early, drop 30% off and complete sets of 3-5 until time is over. Metcon (4 Rounds for reps) Amrap 6 Wallballs Amrap 5 Burpees to Target Amrap 4 Dubs Amrap...
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Warm-up Jumping Jacks Plate push Jump rope 2 rounds 1m each movement Double under practice Tempo work Singles Doubles Discuss metcon flow 3.2.1.Go! Metcon (3 Rounds for time) Group WOD 50m Sled push 50 Double unders 15 Cal Bike Complete 4 rounds Rest as needed
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Warm-up 400m Run Touch your toes/reach to the sky Inch worm (stationary) Air Squats Metcon Prep: DB Snatch Demo HS Demo- Practice 3-5m GHD Demo – Bend & Snap Thruster Prep: Front squat Push Press Thruster 3.2.1.Go! Metcon (AMRAP – Reps) 1m on/1m off DB/KB Snatch x5 Handstand walk/hold x4 Sit-ups/GHD Sit-ups x3 Thrusters x2...
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Warm-up Arm Swings High Steps BN Press in half squat Front squat Pull Under (x5 Snatch,x5 Clean) Hang Snatch/Clean Power Snatch/ Clean Metcon (Time) Partner Workout 100 Power Snatch 100 Power Cleans *One person working at a time **Split work evenly ***Increase weight every 20 reps. (10 per person) ****Times per 20 reps(10 per person)...
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Warm-up Intro / Overview: 5 min Warm up: 10-15 min Stones: Hip opener Step by step to shoulder -experiment w/ weights One step to shoulder -experiment w/ weight -shirt emblazoned Sandbags -carries -ground to shoulder Close / Depart
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Warm-up High Knees into wall 30 sec Bottom push-up hold 30 sec overhead carry Plate 100m Metcon Prep: Discuss rotations. Demo Flow 3.2.1.Go! Metcon (3 Rounds for reps) Partner WOD Partner Sled push 100m Then Amrap Dips/Ring dips x20 (partner hangs from bar) KBS x20 (partner holds plank) Amrap 10 Rest 5 min 3 rounds...
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Metcon (Time) Partner workout Partner A Run 200m Partner B Works through 100 wallballs 100 DB/KB Snatch 100 toes through rings 100 cal row *partner switch tasks after each 200m run. **Protect your balls!! Catch balls and lower DB/KB prior to hitting the ground on the final rep of the movements.
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Warm-up Banded Hamstring pulls March in place March into lean (forward/backward) March into 200m run x2 Metcon (Time) Partner Workout 4k Run 2k Partner Medball Carry *Partners alternate 200m runs until 4,000m is achieved. 10 rounds each **Both partners run during medball carry and may swap load between each other at any time. ***Compare score...
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Warm-up Arm swings Knee tucks Jumping jacks Hip Circles Toe Touches Sled Demo Metcon Prep Demo movements Pair up. Claim real-estate. Practice (10-20 reps of each movement) 3.2.1.Go! Metcon (5 Rounds for time) Sled pull (rope) x5 *Increase weight each round. **Thicker the rope, the harder it is on the grip. ***work with like skill...
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Warm-up Torso Twist Ground to Sky Jumping Jacks High Knees Air squats BN Press (close; wide;normal) Press in P.Snatch Press to P.Snatch High Hang Snatch (No Feet) Metcon Prep: Bar over Burrpees Power Snatch Handstand walk/ Bear crawl Hang Power Snatch (5×3) *Across **No foot movement ***Minimal heel lift **Utilize a weight slightly heavier than...
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Workout of the Day

CrossFit

  • CrossFit WOD 10/21/19

    Warm-up
    Wall sits

    Dead bugs

    Banded lateral walks

    Banded squats

    Back squat prep

    1/4

    1/2

    Full

    Metcon prep: Rope climb

    Jump and hang

    Knee tucks

    Tuck and hook

    Rope climb.

    3.2.1.Go!
    Pause Back Squat (3×3 Across)
    *Keep weights across.

    **Slow tempo in decent. 3-5s

    ***The pause is a big variable that will effect the weight. Make it challenging, but precision is still the priority.
    Metcon (Time)
    Row 15/12 cal

    Back squat x5

    Rope climb x1

    rest 30s

    5 rounds
    *Maintain weight across all sets.

    **Back squat from the rack. Make the weight challenging.

    ***Hit the row hard. Cap yourself @ 45s of very hard effort.

    ****Rope climb to the best of your skill. 5ft off the ground is better than 0.

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