Tag

Push Press
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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Warm-up Banded 90/90 rotations DB Press 2×6 Build Push press prep: Dip, drive Dip, drive, press Rhythm: 1-and-2 Metcon prep: Front squat Thruster Ring support Ring dip Ring pull up Muscle up Push Press (5×2) *Across **Focus on the rhythm component. ***A confident yet challenging effort. Metcon (AMRAP – Rounds and Reps) Amrap 12 Muscle...
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Warm-up Banded 90/90 rotations DB Press 2×6 Build Push press prep: Dip, drive Dip, drive, press Rhythm: 1-and-2 HSPU Prep: Push-up Hand stand Strict HSPU practice (acquire 10 or more at a challenging height) Push press comparison w/Kip Toes to bar prep: Lat press Knee tucks (shallow then deep) Leg lifts Talk quads past parallel...
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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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Workout of the Day

CrossFit

  • CrossFit WOD 7/8/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    Banded Hip Stretch

    Banded Grasshopper Lunge

    Figure Four Stretch

    Pick Drill

    30:30 Row

    20:00-45:00
    Partner 5k Row (Time)
    Partner 5k Row

CrossFit Teens

  • CrossFit Teens WOD 6/24/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    Scorpions x20

    Prone Y’s x20

    Prone I’s x20

    Prone Press x20

    Yoga Pushups x10

    20:00-35:00
    Floor Press (5-5-5-5-5)
    *increase weight every set
    Metcon (Time)
    35:00-45:00

    MB Front Squat

    MB Press

    Clean Technique

    45:00-55:00

    50 Wall Balls

    25 Power Cleans

    50 Wall Balls

    55:00-60:00

    Cool Down and Clean Up

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