Tag

Push-Up
Warm-up Single arm Barn door Candle stick hold x10 Candle Stick Squat x10 each arm Back Squat Prep: Half Squat Squat Tempo practice Metcon Prep: KB Squat Clean- Front Rack Front Squat Clean Squat Clean Plyo Push-up demo and practice Back Squat (5×5) *Across **Spend 10m finding working weight. ***Slow tempo on the decent. Pay...
Continue Reading
Warm-up Plyometric work Forward bounds lateral bounds forward/lateral/forward 3 rotations each person Skill work: Pick drill 15 Arms 15 back/arms 15 full stroke Metcon prep: 10 step overs 10 Cal row 10 HRPU 10 lateral bounds 3.2.1.Go! Metcon (Time) Box Step overs Row Cal HRPU Lateral jumps (over bar) 75-45-15 *Simple means more room for...
Continue Reading
Warm-up Dead bugs x50 Nordic lift x50 DB shoulder press x20 Good morning x20 Deadlift prep: (top-down) thigh Knee Full ROM Metcon Prep: Push-up/pike push-up/HSPU (DEMO) Deadlift (15-10-8-5-5-5-5-5) *Build **Set 15 & 10 should elevate heart rate and “wake up” the muscles ***Put into practice the skills learned from the last 5 weeks of pausing....
Continue Reading
Warm-up Prone Cross w/Rotation Prone snow angle Plyo push-ups Metcon (No Measure) Bench 4×10 (Across) DB Neutral Grip Bench 3×10-15 Dips 3xMEx2 Barbell skull crusher x10 Push-ups xME 3 rounds
Continue Reading
Bench Press (5-5-3-3-3+) Metcon (AMRAP – Rounds and Reps) 10 AMRAP 10 Lateral Hops 5 Pull-ups 10 Lateral Hops 10 Pushups 10 Lateral Hops 15 Squats
Continue Reading
Warm-up Nordic Lift x10 Single leg half squat w/leg lift x10 Bound 1-3 Plates w/stiff legs x10 3 rounds Deadlift Prep: Discuss halt DL to Knee DL to Thigh Deadlift Attach plates, x10 @ coaches pace Metcon Prep: Knee Tuck/Toes toes to Hips/Toes to bar Build bar. 3.2.1.Go! Deadlift (5×8) *Across 55-65% of your 1RM...
Continue Reading
Warm-up Upright Row Push-ups Pull aparts Metcon (No Measure) DB Bench Drop Set 4x 8 + 12 DB Fly w/Pause 3×10 Tricep push-up x10 Push-ups x ME 3 rounds DB Skull Crushers DB Supernated Curls 3×10
Continue Reading
Warm-up 400m Run 200m carry w/anything Push-ups & Sit-up Standard 3.2.1.Go! Gunny (Time) For time: 1-mile weighted run 50 push-ups 50 sit-ups 1-mile weighted run 50 push-ups 50 sit-ups 1-mile weighted run Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lb. for the runs. Command Sgt....
Continue Reading
Warm-up Run 400m Wall W/Y x5 Inch Worm x5 Sit & Rotate x3 each side Push jerk Prep: Press Dip & Drive Tall Jerk Push Jerk Metcon Prep: 200m run x5 Push-ups x5 Sit-ups Push Jerk (3-3-3-3-3) *Build Push Jerk (3×3) *Across **80% of heaviest successful set. Metcon (Time) Run 800m x30 push-ups x30 sit-ups...
Continue Reading
Warm-up Banded hamstring curls x20 Wall sit x45 sec Sumo squat x15 2 rounds Metcon Prep: Running: Marching March (running cadence) Lean into run. Clean and jerk prep: Clean Jerk Cycling advice Metcon Prep 200m run 5 push-ups 5 KBS each arm. Metcon (AMRAP – Rounds and Reps) Run 400m x15 Push-ups x30 KB Clean...
Continue Reading
1 2 3 15

Workout of the Day

CrossFit

  • CrossFit WOD 10/21/19

    Warm-up
    Wall sits

    Dead bugs

    Banded lateral walks

    Banded squats

    Back squat prep

    1/4

    1/2

    Full

    Metcon prep: Rope climb

    Jump and hang

    Knee tucks

    Tuck and hook

    Rope climb.

    3.2.1.Go!
    Pause Back Squat (3×3 Across)
    *Keep weights across.

    **Slow tempo in decent. 3-5s

    ***The pause is a big variable that will effect the weight. Make it challenging, but precision is still the priority.
    Metcon (Time)
    Row 15/12 cal

    Back squat x5

    Rope climb x1

    rest 30s

    5 rounds
    *Maintain weight across all sets.

    **Back squat from the rack. Make the weight challenging.

    ***Hit the row hard. Cap yourself @ 45s of very hard effort.

    ****Rope climb to the best of your skill. 5ft off the ground is better than 0.

CrossFit Teens

Archives