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Partner
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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Warm-up Row 2m Medball squat throw (partner) Metcon Prep: Press Front squat Thruster Pull-under to Thruster hang clean to Thruster Squat clean thruster. Metcon (Time) 80 cal row 40 Squat Clean Thrusters 20 Burpees over Partner. 60 Cal row 20 Squat Clean Thrusters 10 Burpees over partner 40 cal row 10 Squat Clean Thrusters 1000m...
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Warm-up Run 200m Suitcase carry 200ft x20 RKBS *partner up 3.2.1.Go! Metcon (Time) Partner WOD Run 200m Farmers carry 100ft x30 Russian KBS (x2) 20 RFT *Partners Alternate rounds **Target 2-3m rounds ***Utilize a weight that is challenging toward the end but can remain unbroken.
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Warm-up Midline Education Turkish Get-up as demo Demo Midline stabilization with KB postions. Pick weights. Go. Metcon (Time) Partner WOD KB/DB Front Rack carry 800m KB/DB Overhead Carry 400m KB/DB Front Rack Carry 400m Kb/DB Overhead Carry 400m *Partners may switch weights at any time. **Utilize a weight that forces a walk. We want a...
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Warm-up 30:30 Row Burpee Box jump Knee Tucks Push-up Metcon Prep: DB Snatch x10 Burpee Box Jumps x5 Toes to Bar x5 Bench x10 Metcon (Time) Partner WOD 100 DB Clean and Jerk 100 Cal Row 100 Burpee Box Jumps 100 Toes to Bar 100 Bench Press *Split reps evenly between athletes **Scale appositely so...
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Warm-up 30 sec Intervals High Knees Squat Jumps Wall Run Superman 2 rounds Couch Deadlift Prep: Partner up 3-4 sets building to first set. Metcon Set-up. Metcon (Distance) Team WOD In 8 Min Intervals Sled Push Sled Drag (Backwards) rest 8m 2 rounds *Shoot for a common weight that will equally tax each member of...
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Warm-up At-At Walk -Forward/side to side/ backward Wall walk x3 Leg Lifts x10 Handstand walk prep: Handstand Shoulder taps HS Walk to wall HS Walk practice Metcon Prep: Handstand walk/bear crawl 25ft Thruster x10 Toes to bar x5 Run 200m Metcon (AMRAP – Rounds and Reps) Partner WOD Handstand Walk/Bear Crawl 25ft Thrusters x21 Handstand...
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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.
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Workout of the Day

CrossFit

  • CrossFit WOD 8/21/19

    Warm-up
    Jump rope skills

    5 min (coaches choice, get creative)

    Squat hold (Bar asst)

    BN Press (SG)

    Press to Power

    Press to Squat

    Sots Press

    Snatch Prep:

    Pull-under (Power) + Pull-under (squat) + OHS

    High Hang Power + High Hang Squat + OHS

    Hang Power + Hang Squat + OHS
    Hang Power Snatch+Hang Squat Snatch+Overhead Squat (10 Rounds)
    Perform as a complex, one round every 2 minutes. Build if possible.
    *There is a lot of dynamics happening. Pay attention to detail and learn something.

    **Balance will be key. It should be obsest over for this complex.

    ***Earn your increase in weight by completing the set. This is about conditioning a good movement, NOT missing.
    CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)
    10-Minute AMRAP of:
    30 Double-Unders
    15 Power Snatches, 75# / 55#
    *Skill will pay the bills here. Move fast, but not so fast that you create an inconsistent environment for your jump rope.

    **Snatch weight should be very confident and unbrok…

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