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Row
Metcon (AMRAP – Rounds and Reps) AMRAP 25 25 cal row 25ft. kb/db oh walking lunge (right arm) 25 sit-ups 25ft. kb/db oh walking lunge (left arm) *Choose appropriate weight for overhead walking lunge. Something you can maintain stability throughout the lunge
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Front Squat (5@40% – 5@50% – 5@60%) Metcon (No Measure) 4 Rounds Min 1: 15 cal row Min 2: 10 thrusters Min 3: 10 pull-ups Min 4: 15 kb swings Min 5: rest
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L-Sit (Accumulate 90 total seconds in L-sit hold) Scale: 1. seated single leg raises x 3 sets (8 each leg) 2. knees over waist in support x 90sec Metcon (Time) For time: 500m row 2 min rest 1000m row 3 min rest 1500m row
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Warm-up (No Measure) Roll-out Then… 50 single unders Bear walk (tall) x 25 ft 50 single unders Frankenstein walk x 50 ft. 50 single unders Broad jump x 25 ft Metcon (Time) For time: 40 cal bike 80 cal row 1600m run
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Ring Rows/Ring Dips (5 – 5 – 5 – 5 – 5) 5 Sets: 5 Ring Rows 5 Ring Dips *These should be challenging sets. Choose the appropriate variation to allow for that intensity. **Execute each set with precision. ***Priority Hierarchy: 1. Form/Mechanics 2. Consistency 3. Intensity Metcon (Time) 10 RFT: 12 Cal Row 8...
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Front Squat (5@45% – 5@55% – @65% – 5@75% – 5+@85%) *Utilize your heavy single from last Monday (3/8/2021). Take 90% of that number, then utilize that to formulate your numbers based on the prescribed percentages. Metcon (Time) For Time: 50 cal row 50 db hang C&J 30 cal row 30 db hang C&J 10...
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Dynamic Warm-up (No Measure) Inch Worm to hollow body x 25 ft. Rest 20 sec Reverse Bear Crawl x 25 ft. Rest 20 Sec Burpees x 10 Rest 20 Sec Bear Crawl x 25 ft. Rest 20 Sec Jump Squat x 10 Rest 20 Sec Broad Jump x 10 Metcon (AMRAP – Reps) Min 1:...
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Muscle-ups (muscle-up practice ) items to cover: – false grip/normal grip – hollow and arch position – hips to rings, rings to sternum – support position – Muscle-up modification (see video) *Utilize modification to discuss and practice false grip, support position, and “rings to sternum”. **Utilize rings to discuss and practice hollow/arch positions and “hips...
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Warm-up (No Measure) Complete the following: cal row x 10 (slow) hollow body hold x 30sec superman hold x 30sec single arm kb russian swing x 8/each arm single arm kb press x 8/each arm cal row x 10 (faster) hanging knee raise x 6 dumbbell hang clean x 6/each arm dumbbell push press x...
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