Tag

Row
Warm-up Single Leg Lateral Jump x30 (R/L) Broad Jump w/MedBall Throw x10 High Steps x30 AT-AT Walk 30ft Split Jerk Progression Press in Split x5 Tall Jerk x5 Split Jerk x5 Split Jerk (3×4 Across) Pause and recover on coaches pace Metcon (Time) Run 200m R Leg Run 200m L Leg row 65 Cal 600m...
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Metcon (AMRAP – Reps) Bike Toes to bar Row Handstand push-ups 45:15 6 rounds Complete each movements in a Circuit. 45 seconds of effort and 15 seconds of rest/transition time Warm-up Row 1k Bike 1 mile Handstand push-up Progression Pike/deficit pike x5 Strict HSPU x5 Kip Efficiency x5 Toes to bar progression Knee Tucks x10...
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Warm-up ~Row Meters 500m 400m 300m 200m 500m ~SG Upright Row ~Drop Snatch -1/4 Squat x5 -Parallel x5 -Bottom x5 ~Hang Snatch x5 ~Snatch x5 Metcon (AMRAP – Rounds and Reps) With a Running Clock 0-15 Establish a 3RM TnG Snatch 15-35 DB/KB Snatch x10 Row Meters 300/250
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Warm-up Row 250m Good morning x10 3 RNFT Clean and Jerk Prep Jump from Knee x5 Press in squat/split x5 Hang Clean x5 Push/Split Jerk x5 Clean & Jerk x5 Clean and Jerk (4×3+3 acrosa) *Keep weights light and snappy to dail in good movement habits, and to reserve intensity for Metcon. **3 cleans followed...
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Warm-up Rowling x5 rounds *Try and stop the meters exactly @ 100m **For every meter over complete one burpee Plank on Hands x45 Sec Plank @ Bottom of Push-up x30 Sec Floor Press x45sec Floor Press w/Flutter Feet x30 Sec Seated Dips/Ring Dips x5 w/Pause @ Top and Bottom (Coaches Pace) Toe Assisted Dips/Ring Dips...
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Metcon (Time) Row 15 HSPU 15-12-9 Row x15 Ring Dips 15-12-9 Warm-up Row 500m Wall Slides x8 Swimmers x8 HSPU Progression: Deficit Pikes push-up x5 Elevated Deficit Pike push-up x5 Pike Push-up x5 Elevated Pike Push-up x5 Single Leg Elevated Pike Push-up x5 Handstand push-up (Strict or Kipping) x5 Dip/Ring Dip Progression Floor Press x20...
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Warm-up Power Drill 5 Strokes Rest 30 Sec 8 Rounds *Keep chain tight **Keep forearms flat x5 Windmill x5 Hip Bridge (Alt Legs 20 Sec) Turkish get up Progression Metcon (Time) Row 1k x20a Turkish Get-ups (10/10) Rest 2 mins 3 rounds
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Metcon (Time) Partner WOD 4k Row 1k Med Ball Carry 200 Wallballs
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Warm-up Run 400m Row 500m Sling stretch x15 sec 5 point squat x5 Thruster Demo Press x5 Push press x5 Front squat x5 Thruster x5 coaches pace x10 personal pace Metcon (AMRAP – Rounds and Reps) Team WOD AMRAP 25 Buy in sled push 300m 70/115 Then 10 cal row 5 Thrusters 155/105 10 push-ups...
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Deadlift (10×1 Building) Warm-up Row 500m Side Lying Rainbow x5 Toddler roll x5 each side Split Squat x10 Overhead Squat & Deadlift Movement Prep Deadlift: Pull to Knee x5 Pull to Thigh x5 Full Extension x50 Overhead squat x15 x5 Coaches Pace x10 Personal Pace Amrap 5 Row 5 Cal Deadlift x5 Overhead Squat x5...
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Workout of the Day

CrossFit

  • CrossFit WOD – 8/14/18

    Warm-up
    Side shuffle 100m l/r

    Run 400m

    Clean and Jerk Prep:

    Pull Under 1/4;Half;Full

    Tall Jerks x5

    Hang Clean x5

    Push Press x5

    Clean x5

    Jerk x5

    clean and jerk x3
    Clean and Jerk (x3)
    Take 12 minutes and Build to a heavy 3 rep Clean and Jerk. Touch’n Go Reps for the more expeierence. Reset to the floor if you are still developing a foundation.
    Metcon (Time)
    Run 200m

    Run 400m

    x 9 Clean and Jerks

    5RFT
    run 200m with 45/25 plate.

    Clean and Jerk options

    135/95

    95/65

    75/45

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