Tag

Push Press
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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Warm-up 30:30 My climbers Superman Dead bugs Jump squats 2 rounds Metcon Prep: Wallballs SDHP X10 PVC & Bar Box Jumps Push-Press Row Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest
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Warm-up 0-5:00 Briefing 5:00-30:00 Prone Split Rotation 3×10 Prone Y’s x20 Prone T’s x20 Prone A’s x20 Seesaw Squat Air Squats Clean work Push Press Push Jerk Split Jerk 30:00-55:00 Big Clean Complex (1-1-1-1-1-1) 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...
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Warm-up 0-5:00 Briefing 5:00-25:00 Arm Swings Leg Swings Foam Roll High Hang Power Clean Low Hang Power Clean Power Clean Back Squat Push Press Go over movements for metcon 25:00-50:00 Bear Complex Power Clean Front Squat Push Press Back Squat Second Push Press Complete 5 Rounds increasing weight each round 1 Round consists of 7...
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Warm-up 0-5:00 Briefing 5:00-25:00 Tabata V Ups Strict DB Press 2×5 Light then Heavy Jumping Jacks x40 Double Under Work Metcon (AMRAP – Rounds and Reps) 25:00-55:00 7 AMRAP x3 12 DB Push Press R 12 DB Push Press L 36 Double Unders 3:00 min Rest Pick up where you left off from previous AMRAP...
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Metcon (Time) Partner WOD 100 Push Presses 75/45 100 Russian KB Swings 53/35 100 Pullups 100 Cal Row Only one athlete working at a time
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Warm-up 90 rotation ant/ext BN press Dip/Drive (practice tempo) Push press 3×3 Push jerk Push Press (2×1) *Across **Tempo 3-0-0 Build from last week Push Jerk (3×3) *Across **Tempo 3-0-0 Build from last week Metcon (6 Rounds for reps) 1 min-Alt DB/KB Snatches 1 min-Double Unders 2 min-Alt DB/KB Snatches 2 min-Double Unders 3 min-Alt...
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Warm-up 90 rotation ant/ext BN press Dip/Drive (practice tempo) Push press 3×3 Push jerk Push Press (3×3) *Across *Light and deliberate. ***Tempo 3-3-0 Build from last week Push Jerk (3×3) *Across **Tempo 3-3-0 Build from last week Metcon (AMRAP – Reps) 10 AMRAP 10 KBS EMOM Remainder of minute is Toes to Bar Score is...
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Warm-up 90 rotation ant/ext BN press Dip/Drive (practice tempo) Push press 3×3 Push jerk Push Press (3×3) *Across *Light and deliberate. ***Tempo 3-3-0 Push Jerk (3×3) *Across **Tempo 3-3-0 Metcon (AMRAP – Rounds and Reps) DUBS x35 OR Bike 12/7 KBS x15 AMRAP 12
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Warm-up 90 rotation ant/ext BN press Dip/Drive (practice tempo) Push press 3×3 Push jerk Metcon prep: Stone set-up Lift to lap Shoot hips Push Press (3×3) *Across *Light and deliberate. ***Tempo 3-3-0 Push Jerk (5×3) *Across **Tempo 3-3-0 Metcon (Time) Press x20 Atlas stone to shoulder x3 4 rounds for time
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Workout of the Day

CrossFit

  • CrossFit WOD 9/24/20

    Warm-up
    0-5:00

    Briefing

    5:00-30:00

    Pick Drill

    then 30:30 Row

    Calf Stretch

    Bottoms Up Press

    Double Under Work
    Metcon (Time)
    500m Row

    100 Double Unders

    400m Farmers Carry

    100 Double Unders

    500m Row

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