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Row
Metcon (Time) 2 RFT 90/70 Cal Row 70 Wall Balls 50 Kettlebell Swings 30 Burpee Box Jump Overs
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Warm-up 0-5:00 Briefing 5:00-20:00 500m Row Split Squat Good Mornings 2×10/10 Marching Hip Bridge x20 90/90 Hold 2 minutes Front Squat Demo Front Squat (5-5-5-5-5) Work up to 5RM Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups
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Warm-up 0-5:00 Briefing 5:00-20:00 Single Leg Knee Raises 2×15 Kneeling Kick Out 2×15 Rotating Couch Stretch 2 min Front Squat Demo 20:00-30:00 Front Squat (5-5-5-5-5) Same weight across Metcon (No Measure) 16 EMOM Even-200m/175m Row Odd-18 Wall Balls 20/14
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Metcon (Time) 1 Mile Run 50 Wall Balls 40 Double Unders 30 Burpees 20 OH Squats 10 Chest to Bars 1000m Row
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Warm-up 0-5:00 Briefing 5:00-25:00 Row 30:30 Marching Hip Bridge x20 Banded Hip Hinge x20 Tuck Jumps x10 Power Clean Warmup Metcon (No Measure) 10 Rounds Every Minute for 30 Minutes Min 1: 200m Row/175m Row Min 2: 5 Tall Box Jumps Min 3: 3 Power Cleans
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Warm-up 0-5:00 Briefing 5:00-30:00 Pigeon Stretch 2 minutes each side Cat/Cow Stretch 2×20 Banded Hamstring Pull 2×15 Hamstring High Rig Hold 2 minutes each side Pick Drill 30:00-55:00 Metcon (Time) Partner WOD You Go/I Go Row 100m 200m 400m 800m 1000m Each person has their own rower
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Warm-up 0-5:00 Briefing 5:00-30:00 Banded Single Deadlifts 2×15 Banded Reverse Lunge 2×15 Banded Air Squats 2×15 Banded Steps x20 Pick Drill Burpees Situps Metcon (Time) 5 RFT 500m Row 21 Situps 12 Burpees
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Metcon (AMRAP – Reps) 25 AMRAP 30 cal row 40 dB snatch 30 cal row 40 HSPU 30 cal row 40 DB Lunges Partners split reps evenly
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Warm-up 0-5:00 Briefing 5:00-30:00 Banded Single Deadlifts 2×15 Banded Reverse Lunge 2×15 Banded Air Squats 2×15 Banded Steps x20 Pick Drill 30:30 Row 30:00-50:00 Metcon (8 Rounds for time) 8 Sets New set every 2:30 250m/200m Row 10 Burpees
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Warm-up 30:30 My climbers Superman Dead bugs Jump squats 2 rounds Metcon Prep: Wallballs SDHP X10 PVC & Bar Box Jumps Push-Press Row Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest
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Workout of the Day

CrossFit

  • CrossFit WOD 9/22/20

    Warm-up
    0-5:00

    Briefing

    5:00-30:00

    Hip Flexor Knee Lifts 2×15

    Kneeling Leg Kickouts

    Knee Lockouts 2×20

    Banded Hamstring Curl Situps x20

    KB Romanian Deadlift x20

    KB Swing Demo
    Metcon (Time)
    3 RFT

    800m Run

    50 KB Swings

    50 Situps

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