Tag

SDHP
Split Jerk (3-3-3-3-3+) Metcon (AMRAP – Reps) 1 min intervals Front rack hold 185/125 Wallballs KB SDHLP 70/53 6 rounds *Every 10 sec held on FRH = 1 Rep ** 30 sec transition time between movements.
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Warm-up Min 0-5 Jump squats Superman flutter V-ups 2×20 Min 5-10 Front squat prep 1/2 Full Brief Min 30-45 Metcon Prep Inverted Row x5 Press x5 SDHP x5 15-30: Front Squat (8-8-8-8-+8) *One round every 2 minutes **Build every set 50-60: Metcon (AMRAP – Reps) Inverted row x10 Press x10 SDHP x10 AMRAP 10
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Warm-up MIn 0-3 armless burpees x10 *pvc behind back **First one done wins Shirt **Second Place wins Free Drink ****Third place wins hug from their favorite coach Min 3-5 Briefing Min 5-15 Movement Prep Wallballs x10 SDHP x10 (Bar) Box Jumps x10 Push-Press x10 (Bar) Cal Row x10 Push-ups x10 Squats x10 20-60: Zeus (Time)...
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Warm-up Min 0-5 Relay Tic-tack-toe Min 5-15 Metcon Prep: Hollow Arch (Hanging) Half Pull-ups Pull-ups 2×5 SDHP: Sumo DL SDHP Push-Press Dip/Drive Push-Press Min 15-20 Brief Min 20-30 Establish Stations 30-60: Metcon (3 Rounds for reps) Intervals 3m-2m-1m Bike SDHP Pull-ups Farmers Carry Push-Press 135/95 Total reps each round
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20-35: Hang Snatch + Snatch (Build to a heavy complex) Warm-up Min 0-5 Sit in Straddle to Starfish arch x8 Scorpion x5 Rainbow x5 Supine leg Swings x5 Min 5-15 Snatch Prep: Footwork 1/4;1/2;Full Sot Prep x10 High Hang Hang Snatch Min 15-20 Brief 35-45 Metcon Prep Overhead lunge x4-2 Barfacing Burpee x4-2 SDHP x4-2...
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Warm-up Min 0-15 Tabata Jump Squats x15 Lying Leg lifts x15 Goodmornings x15 Min 15-25 Workout Prep: Wallball Front Squats x10 Knee tucks x10 Sumo Deadlift x10 Wallballs x5 Toes to bar x5 SDHP x5 2 rounds Min 25-30 Workout Brief: *Move Fast, Go Hard **Be ready for the grip and shoulders to be mad....
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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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Workout of the Day

CrossFit

  • CrossFit WOD 12/15/18

    Overhead Squat (5-5-5-5-5+)
    Metcon (Time)
    Dubs x50

    Bike 30 cal

    Dub x50

    Thrusters 30

    Dub x50

CrossFit Teens

  • CrossFit Teens WOD 12/7/18

    Shoulder Press (5-5-5-3-1+)
    Metcon (AMRAP – Reps)
    4 Rounds

    60 seconds bike

    30 seconds power cleans

    3 minute rest

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