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Ring Dip
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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Warm-up 400m Run Arm circles Arm Swings Hang & Twist Hang Clean Beat Swing (rings) Ring Dips Clean MU Metcon Prep: Build bars and prep plates for later sets. Aquire 3-5 Dips/MUs Metcon (Time) Run 1k Power Clean 20-15-10 Ring Dips/MU 12-9-6 3 rounds for time *All sets of power clean should be done in...
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W.U.: Metcon (No Measure) 30-20-10 Assault Bike Calories *Work at 80-100% effort **Partner Up, regardless of partners finish time, rest 3:1 at minimum. ***Warm-up/First conditioning piece of the day. Should have a noticeable fatigue afterwards. Metcon (Time) 12 Clusters 100 Dubs 8 MU or Dips 9 Clusters 100 Dubs 6 MU or Dips 6 Clusters...
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Warm-up Run 400m Push-up to Pike x5 Hanging Hollow Pull-up/Kneeling Pull-up Bench Dip/Box Dip Dip (Matadors or Unassisted Box) Hspu Prep: Threshold test w/ab mats Wade (Time) For time, wearing a 20-lb. vest or body armor: Run 1,200 meters Then, 4 rounds of: 12 strict pull-ups 9 strict dips 6 strict handstand push-ups Then, run...
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Warm-up Dip Support (Box or Rings) x30 Sec Goblet Squat x10 Stiffleg DL x10 Single Arm Press x10 Complex Prep Deadlift Bent Over Rower Upright Row BN Press Metcon Prep: Ring Dip Scaling (Ring Dips > Box Dips > Floor Dips(KB/DB) Posterior Complex (5×1) Deadlift x12 Bent Over Rower x9 Upright Row x6 BN Press...
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Workout of the Day

CrossFit

  • CrossFit WOD 1/24/20

    Warm-up
    Row 500m

    Pick drill

    Catch to extension

    Burpee Box Jump Methods

    3.2.1.Go!
    Metcon (Time)
    Row 75 cal

    Burpee box jumps x25

    4 rounds
    *Strap in for a grind.

    **300cal of rowing + 100 Burpee box jumps = pace and consistency.

CrossFit Teens

  • CrossFit Teens WOD 1/22/20

    Big Clean Complex
    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 Hang Clean+Clean+Split Jerk

    All Cleans must be Squats

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