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Row
Warm-up Step ups x10 Waiter Squat x5/5 Exploding Step-up x10 Front Squat x10 Clean & TTB Prep: Pull-unders Knee tucks x5 Hang Clean Leg Lifts x5 Hang Clean w/Bar Toes to Bar x5 Hang Clean (2-2-2-2) *Build **Perform 5 strict hanging leg raises/toes to bar between each set. Metcon (Time) Row 400m Hang Squat Clean...
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Warm-up Metcon Prep: Row for 15 powerful and slow strokes Split Squats x10 each leg Push-up to downward dog Hanging v-sit/L-sit/Knee tuck 15 sec Row for 10 Powerful and slow strokes Air Squats x10 Push-Press Knee tucks/Toes to Hips/Toes to bar (strict) Row for 10 Power and FAST strokes Thrusters x10 Knee tucks/Toes to Hips/Toes...
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Warm-up Before class starts: CS Activation Row x10 Strokes @ 15/20/25/30SPM x3 5 Burpees between each interval Clean and Jerk Prep: W/bar- Pull-Under Press in Split/Squat Hang Clean Pause Jerk Clean & Jerk Clean and Jerk (10×1) *Emom **Build ***Utilize Split or Push Jerk Metcon (AMRAP – Rounds and Reps) Squat Clean and Jerk x3...
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Warm-up Max Double Under Prep: Calf Raises Bounds Singles Standing Double Single-Double-Single Doubles Max Double-Unders (AMRAP – Reps) Max set of Unbroken Double-Unders *10 minutes to set max unbroken set. **Alternate options: – Max Singles> Single-Double-Single Chest to Bar/Pull-up Prep: Hollow Arch (Slow + Dynamic) Kip w/hand release Half Pull-ups Pull-ups Chest to Bar Chest-To-Bar...
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Warm-up Row Legs 1 Min Legs/back 1 Min Full-Stroke 1 min Metcon Prep: Knee tucks Pull-under Toes to Hips Hang clean Toes to bar Power Clean Metcon (2 Rounds for time) Row 300/250m Toes to Bar x9 Power Clean x9 135/95 3 rounds rest 5 min Row 300/250m Toes to Bar x9 Power Clean x3...
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Warm-up Row Intervals 1m Rounds R1-20SPM R2- 26SPM R3- 20 SPM R4- 30 SPM R5- 20SPM Push-up x10 Walking Lunge 50ft Burpee x5 Pike Push-up x10 KB Walking Lunge 50ft (Light) Burpee x5 HSPU x3-5 Metcon (Time) Row 500m Handstand Push-ups x15 KB/DB Walking Lunge 200ft Burpee x20 3 RFT *Shoot for 7-9 Min rounds...
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Warm-up Row Intervals 1 min @ 20SPM 1 MIn @ 24 SPM 1 MIn @ 30+ SPM 1 MIn @ 20 SPM Wallsit 30 sec Jump Squats x5 Hanging Hollow/Arch x10 DB DL x10 DB Hang Snatch x10 2 rounds Backsquat Prep: Waiter Squat x5/5 Back Squat x10-20 (Coaches Pace) Back Squat (10-10-10+) Metcon (AMRAP...
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19.1: Metcon (Reps) 15 Minute AMRAP 19 Wallball 20/14 19 Calorie Row
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Warm-up Hollow hold Arch Hold Hollow Lat Pulldown V-ups Wallball Sit-up Metcon Prep: Pick Drill Legs x15 Back x15 Arms x15 Legs 1 min Legs + Back 1 min Full Stroke 1 min Metcon (No Measure) Strict pull-ups 3-8 V-ups x10 Wallball Sit-up x10 5 Big Sets Metcon (Distance) Row Intervals MIn 0-2 20spm MIn...
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Warm-up Row warm-up x15 each Legs/Shoulders/Arms Pick Drill 1m Arms 1m Arms/Torso 1m Full Stroke Kneeling Hamstring Stretch Hip Thrust x15 Inchworm to push-up x5 PvC Back Squat x10 (Coaches Pace) Metcon Prep: Rope Climb lecture (J-hook/Heel Hook v Wrapping leg) Handstand Push-up Demo and Scaling Build Back Squat Bar Set up work area Brehm...
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Workout of the Day

CrossFit

  • CrossFit WOD 4/26/19

    Warm-up
    Step ups x10

    Waiter Squat x5/5

    Exploding Step-up x10

    Front Squat x10

    Clean & TTB Prep:

    Pull-unders

    Knee tucks x5

    Hang Clean

    Leg Lifts x5

    Hang Clean w/Bar

    Toes to Bar x5
    Hang Clean (2-2-2-2)
    *Build

    **Perform 5 strict hanging leg raises/toes to bar between each set.
    Metcon (Time)
    Row 400m

    Hang Squat Clean x15 95/65

    Toes to bar x15

    4RFT

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