Tag

Pull-Up
Warm-up Min 0-5 Relay Tic-tack-toe Min 5-15 Metcon Prep: Hollow Arch (Hanging) Half Pull-ups Pull-ups 2×5 SDHP: Sumo DL SDHP Push-Press Dip/Drive Push-Press Min 15-20 Brief Min 20-30 Establish Stations 30-60: Metcon (3 Rounds for reps) Intervals 3m-2m-1m Bike SDHP Pull-ups Farmers Carry Push-Press 135/95 Total reps each round
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Warm-up Min 0-5 Brief Min 5-10 Pick Drill x20 Strokes Only Legs x20 Strokes Legs + Back x20 Strokes Legs + Back + Arms Min 10-15 Pull-up Prep: Hollow + Arch (Floor) Hollow + Arch (Hanging) Half Pull-up Pull-up Push-up Cat/Cow Plank Reach/Retract Half Push-up Push-up 15-60: Hamilton (Time) 3 Rounds for time of: 1000m...
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Warm-up Min 0-10 Forearm Slides x5 Samson Stretch 20 sec each side Squat & Twist x5 Air Squat x10 Min 10-15 Overhead Squat Prep: Overhead Squat 1/4 1/2 Full 30-40 Metcon Prep: Lat Pres x5 Kip Swing x4 Half Pull-up x3 Pull-up x2 Chest to bar x1 x2 1 Round OHS x3 C2B x3 Min...
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Warm-up MIn 0-10 x15 Leg Lift (Bend @ Knee) Lunge Stretch x20 sec Elbow to instep x20 sec Reach overhead x20 Sec Min 10-15 Split Jerk Prep: Press in Split Drop Jerks Dip Drive Split Jerk MIn 15-18 Briefing MIn 35-44 Wallballs x5 Light x5 Metcon Weight x5 Heavier than Metcon Pull-up complex: Lat Press...
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Warm-up Min 0-5 Rainbow x10 Inch worm x10 Squat and Rotate x10 Min 5-10 Workout Brief and Demo MIn 10-20 Warm-up Bench/Thruster Thruster Front Squat x10 Push-Press x10 Thruster x10 Bench Pause on chest x10 (empty bar) Min 20-30 Workout Rehearsal x3 Bench x3 Pull-ups x3 Thrusters 30-60: T.J. (Time) For Time: 10 Bench Presses,...
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Warm-up Min 0-10 Run 200m x10 Kip Swings Run 200m x10 Burpees run 200m x10 Air Squats Min 10-15 OHS Prep: 1/4 1/2 Full Min 30-45 Metcon Rehersal 200m Run x5 Pull-ups/Jumping Pull-ups x5 Burpees 200m Run x3 Chest to Bar x3 Burpees 15-30: Overhead Squat (Build to a 15RM) 45-60: Metcon (Time) 800m run...
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20-35: Front Squat (x2) 15m to find a 2 rep Front Squat Warm-up MIn 1-15 Run 200m x10 Kip Swings x10 Air Squats Run 200m x10 Pull-ups x10 Front Squats (PVC) run 200m x10 C2B x10 Front Squats (Bar) Min 15-20 Workout Briefing: -Front Squats *Keep mechanics above weight **Make manageable increases in weight. ***If...
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Warm-up MIn 0-5 Run 200m Scap Press x10 Hanging Hollow to Arch x10 *Focus on Straight arms during he Scap Press and Hanging Hollow to Arch ** Create Hollow to Arch Through Shoulders NOT through bending the knees on the arch and lifting the legs on the Hollow. Min 5-10 Run 200m Push-up x10 Pull-up/Ring...
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Warm-up Light row 250m x10 hand release Push-ups x10 Kip Swings x5 Jump squats Medium row 250m x10 Deficit Pike Push-ups x10 Pull-ups/Jumping Pull-ups x5 Jump Squats Hard r0w x10 Pike Push-ups x10 Chest to Bar/Jumping Chest to Bar x5 Jump sSquats Handstand Push-ups (Find a 3 rep deficit) 10 min to see how many...
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Clean and Jerk (5×2+1) Across Warm-up Goblet Squat x8 Single Arm Push-Press x5 Strict Pull-ups x3 or x10 Ring Rows 3 Rounds Clean And Jerk Prep Jump From Knee x5 Press x5 Front Squat x5 Hang Clean x5 Push Press x5 Clean x5 Jerk x5 Metcon Prep Choose Weight Pull-up Progression Lat Press Half Pull-up...
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Workout of the Day

CrossFit

  • CrossFit WOD 10/20/18

    Warm-up
    Min 0-5

    Relay Tic-tack-toe

    Min 5-15

    Metcon Prep:

    Hollow Arch (Hanging)

    Half Pull-ups

    Pull-ups 2×5

    SDHP:

    Sumo DL

    SDHP

    Push-Press

    Dip/Drive

    Push-Press

    Min 15-20

    Brief

    Min 20-30

    Establish Stations
    30-60: Metcon (3 Rounds for reps)
    Intervals

    3m-2m-1m

    Bike

    SDHP

    Pull-ups

    Farmers Carry

    Push-Press 135/95
    Total reps each round

CrossFit Teens

  • CrossFit Teens WOD 10/12/18

    Push Press (5-5-5-5-5+)
    Metcon (Time)
    Partner WOD

    10-9-8-7-6-5-4-3-2-1

    Thrusters

    20-18-16-14-12-10-8-6-4-2

    Pushups

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