Tag

Push-Up
Warm-up 0-5:00 Briefing 5:00-30:00 Standing Around the World x20 Banded Elbow Raise 2×10/10 Prone OH Sweep 2×10/10 Banded Good Mornings x20 V Ups x10 Banded Tricep Press Downs x15 Hanging Shrugs x10 KB Swing Demo Pushup Demo Toes to Bar Demo Metcon (Time) 1-2-3-4-5-6-7-8-9-10 KB Swings Pushups Toes to Bar
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Warm-up 0-5:00 Briefing 5:00-20:00 Banded Serratus Press Out 2×20 Scapular 360 Glide 2xME Cuban Press 2×15 Yoga Push-up 20:00-35:00 Floor Press (5-5-3-3-1-1-1) Metcon (Time) 35:00-40:00 Metcon Prep 40:00-52:00 30-20-10 Hand Release Pushups Alternating DB Snatch 50/35
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Warm-up 0-5:00 Briefing 5:00-20:00 Banded Hip Couch Stretch Banded Grasshopper Lunge Good Mornings Deadlift Technique 20:00-35:00 Deadlift (3-3-3-3-3) Metcon (AMRAP – Rounds and Reps) 35:00-40:00 Metcon Prep 40:00-50:00 8 AMRAP 15 Air Squats 10 KBS 5 Pushups 50:00-60:00 Cool down and cleanup
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Warm-up 0-5:00 Briefing 5:00-15:00 Band Pull Aparts OH Band Pull Aparts Internal/external rotations Yoga Pushups 15:00-30:00 Floor Press (3-3-3-3-3) Go up in weight every round Metcon (AMRAP – Rounds and Reps) 30:00-40:00 Clean work Metcon prep 40:00-50:00 10 AMRAP 3 Power Cleans 185/125 6 Hand release Pushups 9 Box Jumps 50:00-60:00 Clean up and cool...
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Warm-up 0-5:00 Briefing 5:00-20:00 Banded Pull Aparts OH Banded Pull Aparts Internal/external elbow rotations Yoga Pushups Plank Hand Touches Floor Press (3-3-3-3-3) Go up in weight every round Metcon (AMRAP – Reps) 35:00-40:00 Metcon Prep Double Under Work 40:00-50:00 10 AMRAP 2-4-6-8-10… Hand Release Pushups 5-10-15-20-25… Double Unders
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Warm-up 400m Run 10 Burpees 10 Knee Tucks Murph Demo and Walkthrough: Pull-up/Ring Row Push-ups Air-Squats Running Options Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY,...
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Warm-up 0-5:00 Briefing 5:00-20:00 I’s, Y’s, T’s, W’s KB Romanian Deadlifts Russian KBS American KBS Dynamic Pushups Shoulder Press Demo 20:00-35:00 Shoulder Press (5-5-5-5-5) Metcon (AMRAP – Reps) 35:00-40:00 WOD Demo and Prep 40:00-50:00 10 AMRAP 2-4-6-8-10… Kettle bell Swings Pushups 50:00-60:00 Cool Down and Cleanup
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Metcon (3 Rounds for reps) 18 AMRAP Partner 1 min Plank Hold/Pushups 1 min Wall Sit Hold/Wall Balls 1 min KB Farmers Carry Hold/Hollow Rocks Partner A will do Holds while Partner B performs other movements. Then switch every 3 minutes. Score is total reps per round for every 3 minutes
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Warm-up 0-5:00 Briefing 5:00-20:00 Pick Drill Legs Legs/Back Legs/Back/Arms 500m Row I’s, Y’s, T’s Yoga Pushups Situps Shoulder Press Demo 20:00-35:00 Shoulder Press (5-5-5-5-5) Build every set Metcon (Time) 35:00-55:00 4 RFT 400m Row 10 Pushups 20 Situps 55:00-60:00 Cool Down and Cleanup
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Metcon (AMRAP – Rounds and Reps) 20 AMRAP-Partner Partner A 10 Box Jumps 10 Pushups 10 Kettlebell Swings Partner B 400m Row Switch when Partner B completes 400m row. Partner B will pick up where Partner A left off and Partner A will row 400m Row
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Workout of the Day

CrossFit

  • CrossFit WOD 9/22/20

    Warm-up
    0-5:00

    Briefing

    5:00-30:00

    Hip Flexor Knee Lifts 2×15

    Kneeling Leg Kickouts

    Knee Lockouts 2×20

    Banded Hamstring Curl Situps x20

    KB Romanian Deadlift x20

    KB Swing Demo
    Metcon (Time)
    3 RFT

    800m Run

    50 KB Swings

    50 Situps

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