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SDHP
Warm-up 3 rounds Thrusters x5 Box Jumps x5 SDHP x5 Burpee x5 KBs x5 35/18; 53/35; 70/53 (Coaches Pace First round Victoria (Time) 5 Rounds for Time 10 Thrusters (95/65 lb) 14 Box Jumps (24/20 in) 12 Sumo-Deadlift High-Pulls (95/65 lb) 12 Burpees 27 Kettlebell Swings (1.5/1 pood)
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Warm-up Run 200m 10 Ring Rows 30 Sec Superman 3 rounds MU Prep: Ring Row Hold x20 sec (Maintain Hollowbody/false grip) Banded Pull-to Hips x5 Banded Pull-to-Hips to dive x5 Toe Assisted Muscle-ups x3 Ring Pull-ups to Hips x3 MU Attempts 3 minutes SDLHP Prep PVC x10 x5 Coaches Pace x5 Personal Pace Tyler (Time)...
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Deadlift (2-2-2-2-1-1-1-1) Warm-up Examples x5 w/bar x5 @ 95 x5 @ 135 x3 @ 165 x1 @ 185 Working Sets x2 205/215/225/235 x1 245/255/275/295-300 Metcon (Time) SDHP Back Squats 21-15-9 95/65
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Warm-up 25m Heel walk Toe walk High kicks High knees Single leg run r/l PVC work Sumo deadlift x10 SDHP x10 High hang P.clean x10 Hang P. Clean x10 Quality control: Push-ups Chest holds x5 sec x5 Push-ups x5 Ghd sit-up demo 1 min of trial.   Metcon (Time) Run 1 mile X25 SDHP X25...
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Back Squat (5×8 across) 10# increase From last week Metcon (AMRAP – Rounds and Reps) Body weight row x10 Dubs x20 SDHP x30 (KB) AMRAP 15
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Metcon (Time) Partner WOD Sled Drag Backwards 100m SDHP x30 75#/55# Rest 1 min 10 RFT Partners Alternate Exercises after every round Example: Round 1 Partner 1 does 100m Sled Drag Partner 2 does x30 SDHP round 2 Partner 2 does 100m Sled Drag Patner 1 does x30 SDHP repeat for 10 rounds
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Walking Lunge (3×12) Metcon (AMRAP – Rounds and Reps) Amrap 18 Partner WOD 50ft Sprint 21 SDHP 95/65 50ft Sprint Partners Alternate Rounds
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Metcon (Time) Team Wod 200m Sled Push (push as team H.A.F.) 100 TTB 100 SDHP 115/85 100 Dips/Ring Dips 100 Cal Bike
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Back Rack Lunge (3×10 each leg) Metcon (AMRAP – Reps) AMRAP 7 Wallball x9 SDHPx7 @ 115/75
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Metcon (Time) 400 M Run Rope Climb x 1 SDHP x 15 800 M Run Rope Climb x 2 SDHP x 15 1600 M Run Rope Climb x 3 SDHP x 15 800 M Run Rope Climb x 4 SDHP x 15 400 M Run
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Workout of the Day

CrossFit

  • CrossFit WOD – 8/14/18

    Warm-up
    Side shuffle 100m l/r

    Run 400m

    Clean and Jerk Prep:

    Pull Under 1/4;Half;Full

    Tall Jerks x5

    Hang Clean x5

    Push Press x5

    Clean x5

    Jerk x5

    clean and jerk x3
    Clean and Jerk (x3)
    Take 12 minutes and Build to a heavy 3 rep Clean and Jerk. Touch’n Go Reps for the more expeierence. Reset to the floor if you are still developing a foundation.
    Metcon (Time)
    Run 200m

    Run 400m

    x 9 Clean and Jerks

    5RFT
    run 200m with 45/25 plate.

    Clean and Jerk options

    135/95

    95/65

    75/45

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