Tag

Row
Warm-up Nordic lift x10 Squat and twist x 5 each arm (elevate heels and gradually drop then) Hollow arch/bear swings/MU prep Deadlift prep: top down Waist to thigh Waist to knee Waist to shin Waist to deficit Metcon prep: Discuss flow Deficit Deadlift (2×8) Deadlift (3×6) *Across for all sets. **Treat the deficits at mobility....
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Warm-up SG Upright row to OH Press to OHS Drop snatch Tall snatch Hang M Snatch Hang snatch Snatch Metcon (4 Rounds for weight) 4x10m Amraps Partner workout ME 1K Row Remaining time build to Max Snatch *Split the row evenly **One person lifts at a time. If you’re using multiple bars cheer on your...
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Warm-up Wall sits Dead bugs Banded lateral walks Banded squats Waiter squats (DB) Back squat prep 1/4 1/2 Full Metcon prep: Demo movements Explain flow 3.2.1. Go! Pause Back Squat (3×1) *Increase weight each set **Slow tempo in decent. 3-5s ***The pause is a big variable that will effect the weight. Make it challenging, but...
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Warm-up Upright row to press Tall clean go tall jerk Pull-under to push press Hang clean to pause jerk Clean and jerk Metcon (4 Rounds for weight) 4x10m Amraps Partner workout ME 1K Row Remaining time build to Max Clean and Jerk *Split the row evenly **One person lifts at a time. If you’re using...
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Warm-up Row 200m 10 push-ups 15s Hanging L-Sit 2 rounds Metcon prep: Shoulder Press Hang Muscle Clean Dynamic knee tucks Push press Hang power clean Toes to bar Metcon (No Measure) Every 3m for 12 Push press x5 Hang power clean x10 Toes to bar x10 Metcon (4 Rounds for distance) Rowing intervals 20sec Max...
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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 Bear crawl Inch worm V-up Lunge stretch Pull-up/MU Overhand/underhand hang Kip swing (bar or rings) Big swings Beat swings/rings to hips Ring dips Practice MU Discuss scaling and workout structure. Crossfit Games Open 20.5 (Ages 16-54) (Time) For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10...
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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 Inch worm Hip thrust Wall slides (Shoulders) Push-ups 3xME (stop @ 20) 5k Prep: Pick drill: Catch to Extension Legs Shoulders Arms Put it together 3.2.1.Go! Bench Press (3-3-3-3-3-3-3-3-3-3) *Build **If you peak before the 10 sets are up remove 10–20% and finish remaining sets across 5k Row (Time) Max Effort 5k Row
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Warm-up Bunny hops Lateral bunny hops Skip forward backward side/side Plyo jumping Wall all Front squats x10 Plyo circuit Pick Drill (Power focus) 3.2.1.Go Metcon (AMRAP – Rounds and Reps) AMRAP 23 20 cal row 20 wallballs 20 Box jumps *1m rest every 5m **Look forward to and earn your rest. ***Power based workout. ****Pick...
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Workout of the Day

CrossFit

  • CrossFit WOD 12/10/19

    Warm-up
    Plyo ladder

    Windmill

    3×3

    t-get up prep:

    10 steps
    Metcon (Weight)
    50ft plate push

    75 double unders

    X2 Turkish get ups

    Rest 1m

    5 rounds
    *Be patient with the plate push. If it isn’t working, try a different approach. Problem solve to find efficiency.

    **Substitute a 45s sprint on the bike in lue of ability to do double unders.

    ***Turkish get up should be a challenge on its own and require a ton of focus under fatigue. If a rep is failed, it means rest longer.

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