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Row
Warm-up Row 250m x4 1 min Rest Partner Counter Balance Squat x4 PVC Back Squat x5 Coaches pace x10 Personal Pace Back Squat (3-3-3-3-3-3) Example warm-up x5 Bar x5 @ 55# x3 @ 75 x3 @ 85 x1 @ 105 x1 @ 115 Example working sets 125/145/165/170/180/190 Metcon (Time) Row 2k *Every 90 sec complete...
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Warm-up Rowing Legs x10 Legs/back Swing x10 Legs/Back Swing/ Arms x10 Row 100m rest 1m Row 500m Toddler Row x10 Superman w/pivot x10/10 Leg Lifts/Strict TTB x10/x5 PVC Work Deadlift x10 Coached x10 Personal Pace   Deadlift (10×2 Build)   Metcon (Time) Row 21 Deadlift 15 225/155 Toes to bar x9 3 RFT
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Warm-up Musical Med balls Banded March 50 forward/backward Good mornings (pvc) x15 PVC deadlift X10 slow X5 normal speed Deadlift (6×3 Build) Warm-up example: x10 w/bar x5 @ 135# x3 @ 185# x3 @ 225# First set is 250# Working sets: 250/300/345/395/415/440 Metcon (AMRAP – Rounds and Reps) Amrap 12 Row 1k Then 10 pull-ups...
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Warm-up Row 500m Scapula Press (Plank) x30 Sec PVC Work Press x10 Dip/Drive (no press) x5 Push-press x10 Push Press (3-3-3-3-3 Build) Progression Example: x5 w/bar x5 @ 95# x3 @ 135 x2 @ 165 x1 @ 185 First Set @ 205# Working Sets: 205/220/230/245/260 1x: Push Press (1xME @ 80% of 3RM) Metcon (AMRAP...
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Warm-up (No Measure) 500m Row 100m Skips Toddler Rolls x5 Side Steps x20 Banded Good mornings x10 Ring Pull-ups/rows x5/10 Deadlift (5×5 Build) -One Round Every 2 Min Gary’s Warm-up Example: x5 w/Bar x5 @ 135 x5 @ 185 x3 @ 245 x3 @ 275 x3 @ 300 First Set @ 315 Working Sets: 315/350/375/395/415...
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Push Press (5×5 Across) Shoulder Press (3×8 Across) 5# up from last week Metcon (Time) Row 500m x50 Wallballs x30 Burpees Time:
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Shoulder Press (5×8 Across) 5-10# up from last week Upright Row (5×8 Across) Metcon (Time) Row 500m x15 Burpee box jumps 400m Run 2 rounds for time
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Metcon (Time) Row cal 30-20-10 Front rack carry 135/95 200m Pull-ups 30-20-10 Run 200m
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Metcon (2 Rounds for time) Row Toes to bar 21-15-9 rest 5 min Row Push-Press 21-15-9
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Triple 3’s (Time) 3k Row 300 Dubs 3 Mile Run Intermediate 3k Row 200 Singles 1 mile Run Beginner 2k Row 100 Singles 1 Mile Run
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Workout of the Day

CrossFit

  • CrossFit WOD – 5/22/18

    High Hang Power Clean + Hang Power Clean (5×3 Across)
    Every 2 min

    Example Warm-up

    x5 w/35# bar

    x5 @ 45#

    x3 @ 55#

    x2 @ 60#

    Perform Complex @ 65-75#
    Warm-up
    2 Rounds

    3-5 strict pull-ups

    x5 Parter Wallball Throws

    Jump/Land x5

    High Hang Clean x5

    Hang Clean x5

    Complex run through x5
    Metcon (AMRAP – Rounds and Reps)
    Amrap 15

    Wallballs x15

    Pull-ups x15

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