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Ring Dip
Deadlift (5@65% – 5@75% – 5+@85%) *Utilize heaviest recorded deadlift from the “CrossFit Total” on 1/4/2020. Take 90% of that number. The percentages for each set will be based off the 90%. Metcon (AMRAP – Rounds) Complete as many rounds as possible in 20 minutes of: 20-cal. row 15 dips 10 dumbbell Turkish get-ups
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Warm-up (No Measure) General Warm-Up: Complete 2 Rounds: Single-Unders x 30 Sec Rest 15 Ring Row x 8 Double-Unders x 30 Sec Rest 15 Hand-Release Push-up x 8 Strict pull-ups/Ring Dips (AMRAP – Reps) 3 Strict pull-ups 3 Ring dips AMRAP 5 Annie (Time) 50-40-30-20-10 Double-unders Sit-ups
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Warm-up Roll Out: Take some time to address any areas of concern yesterday’s workout may have flared up. Assuming you reached the intended level of intensity in yesterday’s workout, odds are you have something screaming at you, give it some TLC. Those of you that are not sore, go through the motion and make good...
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Warm-up W/I/y/t x10 Backbend x5 DB/kB push-up to row x5 Dips progression Support Cradle Decent Attempt Lunge warm up 3.2.1.Go! Metcon (AMRAP – Rounds and Reps) AMRAP 24 Oh walking lunge x2 DB/KB 50ft Dip supported leg lifts x10 Dips/Ring dips x8 Front Rack walking lunge x2 DB/KB 50ft Rest 30s
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Warm-up Metcon (No Measure) Emom 20 X15 SDHP X8 dips/ring dips Metcon (No Measure) Row 17/11 cal EMOM 10
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Warm-up Half plank w/clam Modified archer Upright row Upright row to front rack High hang muscle clean Hang muscle clean Muscle clean Power clean prep Hang power clean Power clean Metcon prep Dip support (rings or boxes) Bottom dip support Dips Muscle Clean (3×2) Power Clean (3×2) *Across for both **The mechanics established during the...
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Warm-up Hang Push press wallball 10/11 Monkey hang (alt arm hanging) DB Upright row to overhead Wallball Push ups KB Snatch Ring dips Talk intent and efficiency. Metcon (Time) Db/kb snatch x10 Wallballs x20 Ring dips/dips x30 Wallballs x20 DB/KB Snatchx10 Rest 4m 3 Rounds *The time domain on this will vary. Those able to...
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Warm-up High Knees into wall 30 sec Bottom push-up hold 30 sec overhead carry Plate 100m Metcon Prep: Discuss rotations. Demo Flow 3.2.1.Go! Metcon (3 Rounds for reps) Partner WOD Partner Sled push 100m Then Amrap Dips/Ring dips x20 (partner hangs from bar) KBS x20 (partner holds plank) Amrap 10 Rest 5 min 3 rounds...
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Warm-up Pizza Boy Metcon (5 Rounds for time) Hang Squat Clean x30 Dips x50 Rest 2 minutes 5RFT *Split reps evenly. **Hang cleans should be of confident weight. ***Aim for 5-7m Rounds. ****Rings or Boxs for dips. Scale appropriately to maintain 5+ reps per attempt.
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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
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Workout of the Day

CrossFit

  • CrossFit WOD 1/16/2021

    Metcon (Distance)
    On a 25-minute clock, 5 rounds of:

    Row for 50 seconds, rest 10 seconds

    Row for 40 seconds, rest 20 seconds

    Row for 30 seconds, rest 30 seconds

    Row for 20 seconds, rest 40 seconds

    Row for 10 seconds, rest 50 seconds

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