Tag

Pull-Up
Warm-up 0-5:00 Briefing 5:00-20:00 Ankle Mobility Band Pull Aparts OH Band Pull Aparts Back to Wall Vees Squat Therapy OH Squat Technique and Demo Overhead Squat (10-10-10) Increase weight every round Metcon (AMRAP – Reps) 7 AMRAP 2-4-6-8-10… Burpees over Bar Pullups
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Warm-up 0-5:00 Briefing 5:00-20:00 Laying Rainbow Side Bends Windmill Bottoms Up Press Turkish Get Up Demo Turkish Get Up (1-1-1-1-1) 15 minutes to warmup and establish working weighted complete 5 rounds. All 5 rounds with the same weight Metcon (Time) 30-20-10 KB Snatches Pullups
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Nicole (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 400m Run Max Rep Pull-ups
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Warm-up 0-5:00 Briefing 5:00-20:00 500m Row Split Squat Good Mornings 2×10/10 Marching Hip Bridge x20 90/90 Hold 2 minutes Front Squat Demo Front Squat (5-5-5-5-5) Work up to 5RM Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups
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Warm-up 400m run 100ft walking lunge ring rows/pull-ups x10 Metcon Prep: Pull-unders High hang power clean Hang power clean power clean 1-2 sets to establish metcon weight. Flow and movement talk 3.2.1.Go! Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run *The squats...
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Warm-up 0-5:00 Briefing 5:00-20:00 Single Leg Knee Raises 2×15 Kneeling Kick Out 2×15 Rotating Couch Stretch 2 min Front Squat Demo 20:00-30:00 Front Squat (5-5-5-5-5) Increase weight every round Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups
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Warm-up 0-5:00 Briefing 5:00-25:00 Banded Serratus Press Out 2×20 Scapular 360 Glide 2×5-10 Cuban Press 2×15 Banded Side Steps 2×20 each side Banded Squats x20 2 Rounds 2 Pullups 4 V Ups 6 Box Jumps 8 Squats Metcon (AMRAP – Rounds and Reps) 20 AMRAP 5 Pullups 10 V Ups 15 Box Jumps 20 Squats
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Metcon (Time) 1 mile Run (weather permitting) then 10 Rounds of Bergeron Beep Test 7 Thrusters 75/55 7 Pull-ups 7 Burpees *Substitute 1600m Row if raining
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Warm-up 0-5:00 Briefing 5:00-25:00 Kneeling T Spine Drills Halos Goblet Squats Knee Hops Movement Demo Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50...
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Metcon (AMRAP – Rounds and Reps) 20 AMRAP Partner Workout Partner A-400m run Partner B- 5 Pull-ups 10 Kettlebell Swings 15 Squats Switch when partner returns from run. Continue where partner left off on 5-10-15
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Workout of the Day

CrossFit

  • CrossFit WOD 10/23/20

    Warm-up
    0-5:00

    Briefing

    5:00-15:00

    Kneeling T Spine Rotations Against Wall x10/10 Both Directions

    Pvc Press Out 2×10

    Prone Snow Angel 2×10

    Prone PVC Press 2×15

    Shoulder Press Demo

    15:00-25:00
    Shoulder Press (10-10-10)
    Metcon (AMRAP – Rounds and Reps)
    10 AMRAP

    10 Toes to Bar

    20 Alternating DB Snatches

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