Tag

Partner
Warm-up Row 300m Runners stretch Russian swings Push-up to pike Hang muscle clean Muscle clean Wall walk Power clean Pick drill Metcon (Time) Partner WOD ROW 5k 10 wall walk 100 KBS 100 power cleans
Continue Reading
Warm-up Metcon (Time) Partner WOD 150 Wallballs 150 ring push-ups/push-ups 100 Wallballs 100 ring rows/strict ring pull-ups 50 Wallballs 50 KB Squat Cleans (from hip)
Continue Reading
Warm-up Nordic lift x10 Squat and twist x 5 each arm (elevate heels and gradually drop then) Hollow arch/bear swings/MU prep Deadlift prep: top down Waist to thigh Waist to knee Waist to shin Waist to deficit Metcon prep: Discuss flow Deficit Deadlift (2×8) Deadlift (3×6) *Across for all sets. **Treat the deficits at mobility....
Continue Reading
Warm-up Upright row to press Tall clean go tall jerk Pull-under to push press Hang clean to pause jerk Clean and jerk Metcon (4 Rounds for weight) 4x10m Amraps Partner workout ME 1K Row Remaining time build to Max Clean and Jerk *Split the row evenly **One person lifts at a time. If you’re using...
Continue Reading
Skill Work Side plank 30s Banded Hydrant x10 Ring inch worm x6 3 rounds Metcon Prep: Ring push-up Hollow hold Half press w/hold Push-up Metcon (Time) Partner Workouts- Alternate rounds Bike 9 cal Burpees x7 Ring push-ups x5 20 rounds for time *Keep the bike under 30s. **Burpees will feel very sluggish. Keep a disciplined...
Continue Reading
Bench Press (2RM) Metcon (Time) Partner Workout 150 Wall Balls Partner Farmers Hold 100 Box Jump Overs Partner Farmers Hold
Continue Reading
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...
Continue Reading
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
Continue Reading
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...
Continue Reading
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)...
Continue Reading
1 2 3 11

Workout of the Day

CrossFit

  • CrossFit WOD 1/24/20

    Warm-up
    Row 500m

    Pick drill

    Catch to extension

    Burpee Box Jump Methods

    3.2.1.Go!
    Metcon (Time)
    Row 75 cal

    Burpee box jumps x25

    4 rounds
    *Strap in for a grind.

    **300cal of rowing + 100 Burpee box jumps = pace and consistency.

CrossFit Teens

  • CrossFit Teens WOD 1/22/20

    Big Clean Complex
    6 Sets for Max Load

    High Hang Clean+Low Hang Clean+Clean+Push Press

    High Hang Clean+ Low Hang Clean+Clean+Push Jerk

    High Hang Clean+Low Hang Clean+Clean+Split Jerk

    All Cleans must be Squats

Archives