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Ring Row
Metcon (No Measure) Banded Reverse fly Straight arm Pull-down 3×10 Landmine row (suitcase) x10 Chin-ups xME or 4 negatives 4 rounds Ring Rows 6 rounds to failure 45 sec rest b/t sets Reverse Curls x12 DB Reverse Flys x12 3 rounds
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Warm-up 45:15 Bike Plank OH lunge (x2) Metcon prep: BN Press Chin over bar hold/hang Press to squat Beat swing OHS pull-up/C2B Metcon (4 Rounds for reps) AMRAP 3 Bike 21cal OHS 15 ME Pull-ups/ring rows Rest 6min 4 rounds *Bike and OHS are to be sprinted through as fast as possible. **Strive for 45s-1m...
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Warm-up Push-ups Rows (ring or Bar) Ring Dip support 20-30sec Pull-ups Bench Chest to Bar DB/KB Press Metcon (No Measure) Bench x10 Row x10 (rings or bar) 5 rounds Chest to Bar pull-ups x10 (strict or kipping) DB/KB Press x10 5 rounds *Stay across with all weights. **Maintain rep scheme, scale movements up or down...
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Warm-up Wrist Warm-up Noon/3/6/9 x10 30 sec False Grip Hang (row/hang) Ring Rows- Scale to ability Pull-ups Chest to Bar (PVC) Chest to bar Pull-up MU Lecture and Demo Metcon (AMRAP – Reps) In 20 Min progress as far as possible. Start over if you complete every rep x50 Ring Rows x40 Strict Pull-ups x30...
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Metcon (No Measure) Tabata Push-ups V-ups Ring Rows Handstand hold Hollow body Bottom Squat Hold
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Metcon (No Measure) Ring row (EMOM) 5×6 Ring dips (EMOM) 5×6 Ring pass through (EMOM) 5×6 Metcon (AMRAP – Rounds and Reps) AMRAP 5 Squat cleans x2 Muscle-ups x4
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Metcon (No Measure) Every 3 minutes for 15 min 30 dubs (45 singles) 10 front squats @ 50% Metcon (AMRAP – Reps) Tabata Air squat Burpees Ring rows (Curcuit)
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Ring Rows (5×6) Metcon (AMRAP – Reps) 45:15 Medball slams Leg Lifts Iron Lifts Airdyne Burpees
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Pull-ups (5×4 Negatives) Metcon (No Measure) Emom 15 min1 -Burpee x15/12/9 min2 -Thruster x15/12/9 min3 -Ring Rows x15/12/9 min4 -Back squat x15/12/9 min5 -Rest
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Hollow Body Hold Tabata (No Measure) Ring Rows (4×8) Metcon (Time) Pull-ups x50 Burpee Box Jumps x30 Clusters x10
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Workout of the Day

CrossFit

  • CrossFit WOD 9/18/19

    Warm-up
    Walking lunges

    Duck Walk

    Medball Thruster

    Strict Half Pull ups/ring rows

    Strict Knee tuck/Leg Lifts

    Pull-ups

    Toes to Bar

    Metcon Brief:

    Rehearse rotation.

    3.2.1.Go!
    Metcon (2 Rounds for time)
    45s Bike for Watts

    then, on the Minute

    3 rounds

    12 Wallballs

    9 pull-ups

    6 toes to bar

    Rest 5 min

    2 rounds
    *Alternate options

    45s Bike for Watts

    then

    3 rounds

    12 Wallballs

    15 Ring Rows

    9 Knee tucks

    **Watts:

    Men-350-600

    Women 200-500

    ***Legs and grip will be hit hard here.

    ****0-45s are on the Bike followed by 15 sec of rest/transition to wall balls. Subtract 1m focused on the bike from your times.

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