Tag

Rope Climb
Warm-up Barbell upright row Strict power clean H/m/l Tall power clean h/m/l Pull-under h/m/l power clean h/m/l 3 POS Power clean Metcon prep: Rope climbs Hang Knee tucks J-hook/heel hook Accent 3 POS Power Clean (5×2-2-2 then 5×1-1-1) *Across on doubles; Build on singles ** “3 POS” refers to a high, mid, and low catch...
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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....
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Warm-up 200m Carry 10 Medball Thrusters 10 wallballs Rope Prep: J-cup/heel hook demo Hang Knee tucks Tuck m’ latch Accend 3.2.1.Go! DVB (Time) For time: Run 1 mile with a 20-lb. medicine ball Then, 8 rounds of: 10 wall-ball shots 1 rope ascent Run 800 meters with a 20-lb. medicine ball Then, 4 rounds of:...
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Warm-up Shuttle Run x5 Walking lunges 50 ft Strict Leg lfits/Knee tucks x5 2 rounds Rope Climb: J-hook Heel Hook Hang Rope Knee tucks w/Latch Rope Climb Metcon Prep: Toes to Bar Walking lunges 200m Run 3.2.1.Go! White (Time) 5 Rounds for time of: 3 Rope Climbs, 15′ 10 Toes-To-Bar 21 Walking Lunge Steps (45#...
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Warm-up Run 200m 3 rope pull-ups (Jumping/strict/kipping) 10 Air Squats Run 200m 2 Rope pull-ups 10 Overhead Squats Run 200m 1 Rope Pull-up 10 snatch balances Snatch/Rope climb Prep: Pull-under Footwork rope climb Hang Snatch Strict/Kipping Legless Snatch Metcon (Time) 400m Run 3 Rope Climbs 7 Squat Snatches 4RFT *Rope climbs can be done with...
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Warm-up High Knees Butt Kickers Toddler row RKBS x10 Knee tucks x10 KBS x10 Rope Knee Tucks x10 KBS x10 Rope Climb x1-2 Metcon (AMRAP – Rounds and Reps) Partner WOD Partner A Bike 1 mile Partner B: Amrap 25 KBS 5 rope climbs Amrap 30
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Warm-up Row warm-up x15 each Legs/Shoulders/Arms Pick Drill 1m Arms 1m Arms/Torso 1m Full Stroke Kneeling Hamstring Stretch Hip Thrust x15 Inchworm to push-up x5 PvC Back Squat x10 (Coaches Pace) Metcon Prep: Rope Climb lecture (J-hook/Heel Hook v Wrapping leg) Handstand Push-up Demo and Scaling Build Back Squat Bar Set up work area Brehm...
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Warm-up Bike 45:15 x3 trade off with partner Foam roll legs/butt CF Gymnastics Wrist warm-up Rope climb prep: Hang 10 sec Knee tucks x5 J-Hook/Heel-Hook Demo & Practice Metcon (Time) Bike 15/12 cal Rope Climb x2 20 rounds for time Alternate rounds
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Warm-up Briefing Run 200m x15 Medball Thrusters x10 Scape pull-ups (bar or rope) Rope Climb Progressions Jcup/Heel Hook Aquire 3 rope climbs of chosen progression Rehersal Run 200m w/Medball x5 Wallballs x1 Rope Climb DVB (Time) For time: Run 1 mile with a 20-lb. medicine ball Then, 8 rounds of: 10 wall-ball shots 1 rope...
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Warm-up back rolls to straddle stretch x10 Scorpion x10 bottom Squat Jumps x10 Snatch Prep: Drop Snatch Pull unders Hang Snatch Below Knee Hang Snatch Movement Prep x4 Alt Leg Power Snatch (4r/4L) Rope Climb Prep: Hanging Knee tucks x5 J-hook x3 Rope climb x1 Hang Snatch (5×2) *Below Knee **Across Moon (Time) 7 Rounds...
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Workout of the Day

CrossFit

  • CrossFit WOD 11/19/19

    Warm-up
    SG Barbell upright row

    Strict power snatch H/m/l

    Tall power snatch h/m/l

    Pull-under h/m/l

    power snatch h/m/l

    3 POS power snatch

    Metcon prep:

    Low single/high single/double attempt

    Burpee over bar efficiency
    3 POS Power Snatch (5×2/5×1)
    *Across on doubles; Build on singles

    ** “3 POS” refers to a high, mid, and low catch position.

    ***Be obsessive on position.
    Metcon (Time)
    150 double unders or 25 cal on bike

    35 burpees over the bar

CrossFit Teens

  • CrossFit Teens WOD 11/8/19

    Crossfit Games Open 20.5 Teens (Ages 14-15) (Time)
    For time, partitioned any way:

    40 muscle-ups

    80-cal. row

    120 wall-ball shots 14/20 lb ball to 9 ft.

    Time cap: 20 min.
    Crossfit Games Open 20.5 Teens Scaled (Ages 14-15) (Time)
    For time, partitioned any way:

    40 chin-over-bar pull-ups

    80-cal. row

    120 wall-ball shots, 14-lb/20lb ball to 9 ft.

    Time cap: 20 min.

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