Push Press
Warm-up Push Press (Build to a 5RM) *12m to build **Pause on the chest for each rep ***If you peak early utilize the rest of the time at a lower weight and practice cycling your reps. Metcon (Time) 10 rounds 30 Dubs or 20s sprints on bike 10 push press *10 rounds of anything is...
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Warm-up Is Ys Ts Walking lunge x20 Push ups x10 2 rounds Bench demo Metcon prep Front squat Push press 3.2.1.Go! Bench Press (5×6) *Across **Reps 5 & 6 should be challenging each set, yet maintainable. Metcon (Time) Front squat x10 Push press x10 Bar over burpees x10 5 rounds *We are looking for rounds...
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Warm-up Something real fun! Metcon (Time) X2 suicides + 10 push press (single arm) X2 suicides + x10 SDHP X2 suicide + x10 burpees to Target 6 rounds *You go; I go **Weights should be familiar, yet challenging, by your third round. ***Equal effort is performed by each partner. Each piece should take both partners...
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Warm-up Cross over symmetry: 90/90 W/y Overhead squat Barbell prep: Snatch grip press Snatch grip push press Press to squat h/m/l Overhead squat Snatch balance Snatch Grip Push Press (3×3) Across Snatch Balance (5×2 ) *Build Overhead Squat (5×1) *Build **As you progress through the movements ensure you are retaining and building upon the mechanics...
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Warm-up Metcon (AMRAP – Reps) “Pool Shark” Single Arm OH Carry 50ft each arm Wallball Push-press x15 10/11ft Unbroken Double unders (call it) Rest 90s 5 Rounds *A heavy weight for the carry. **A weight where the target can be achieved. ***Heres the Game: -Your score starts @ 0. -Before each round call your target...
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Warm-up Row 200m 10 push-ups 15s Hanging L-Sit 2 rounds Metcon prep: Shoulder Press Hang Muscle Clean Dynamic knee tucks Push press Hang power clean Toes to bar Metcon (No Measure) Every 3m for 12 Push press x5 Hang power clean x10 Toes to bar x10 Metcon (4 Rounds for distance) Rowing intervals 20sec Max...
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Warm-up Nordic Lift x10 Deadbug x30 3 rounds Suitcase RDL 2×15 Deadlift Prep: Top/Down Thigh Knee Deadlift Metcon Prep: Front Rack lunge 10 steps (5 each leg) Push-press x5 each arm Deadlift (15-10-8-5-3-3-3-3-3) *Build **Attempt the heaviest load possible for the day. ***Maintain precision. Metcon (AMRAP – Reps) Front rack lunge (anything but a bar)...
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Warm-up High Knees Jumping Jacks MT Climbers Arm Swings High steps Hang and twist Overhead Squat/Pulling prep: BN Press Ring Row Press Beat Swing Push-Press Pull-up Metcon Prep: Discuss rotations 3.2.1.Go! Metcon (3 Rounds for time) Sled Push 50m 30 Pull-ups/Rows 15 KB/DB Push-press Rest 3-5m 3 Rounds *Each round should push you near your...
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Warm-up Pick Drill Arms Arms/Back Full Stroke w/focus on catch. Row 10 Cal Burpee 5 Single arm Press/Press/Push-press *Three rounds progressing through the movements **Coach leg on the Press variations. Metcon (5 Rounds for time) Row Calories 30/25 Burpees x20 Push Press x10 Rest 3 Min 5 Rounds *Maxium time spent on the rower should...
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Warm-up Banded Side Step banded Squat Back Squat Prep w/Bar Metcon Prep: Rehearse rotation Back Squat (3×10) *Across **Pause each rep ***Move with precision. ****2m rest between each set. Metcon (No Measure) Sled Push 50m Wallball Push press 2m Rest 3 @ minimum 5 rounds
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Workout of the Day


  • CrossFit WOD 1/24/20

    Row 500m

    Pick drill

    Catch to extension

    Burpee Box Jump Methods

    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