Tag

SDHP
Warm-up Metcon (No Measure) Emom 20 X15 SDHP X8 dips/ring dips Metcon (No Measure) Row 17/11 cal EMOM 10
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Warm-up Something real fun! Metcon (Time) X2 suicides + 10 push press (single arm) X2 suicides + x10 SDHP X2 suicide + x10 burpees to Target 6 rounds *You go; I go **Weights should be familiar, yet challenging, by your third round. ***Equal effort is performed by each partner. Each piece should take both partners...
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Warm-up Seated wall slides Standing lag slides Dynamic medball plank 30s Push up x5 3 rounds Push-jerk prep Press in dip (three different depths to identify high, medium, and low.) Tall jerks Push jerk (coach two count tempo.) Metcon Prep: Demo movements Super set bench and high pulls to find working weights. Push Jerk (4×3)...
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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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Warm-up Candle Stick Carry 100ft Each arm Inch Worm Overhead Carry 100ft Each arm Handstand hold x20-30 sec Front Rack Carry 100ft Each arm Jump Rope HSPU Metcon 1 Metcon 2 Prep: Push-up KB SDLHP Goblet Squat 2-3 Sets building in weight Metcon (No Measure) Emom 10 Odd- x45-60 Dubs Even – 5-10 HSPU *Expect...
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Warm-up Crossover symmetry before class Jump rope tabata Metcon warm-up: Three strict pull-ups Five sit-ups Six Jump squats Seven KB SDHP Eight wall ball Double-Unders (Max unbroken) 12 minutes to achieve longest streak Metcon (Time) 5 5-10 5-10-15 5-10-15-20 5-10-15-20-25 5-10-15-20-25-30 5=Strict pull-ups 10=sit-ups 15=Double-unders 20=Jump squats 25=KB SDHP 30=Wall balls
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Warm-up Reverse hyper extension x30-50 Side plank 1m Wall Asst Single leg DL X20 Deadlift Prep: Pull to knee Pull to thigh Deadlift Deadlift (3-3-3-3-3+) *Overhand **No Hookgrip Metcon (AMRAP – Rounds and Reps) Suicide x1 SDHP x12 115/80 Amrap 12
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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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Workout of the Day

CrossFit

  • CrossFit WOD 1/24/20

    Warm-up
    Row 500m

    Pick drill

    Catch to extension

    Burpee Box Jump Methods

    3.2.1.Go!
    Metcon (Time)
    Row 75 cal

    Burpee box jumps x25

    4 rounds
    *Strap in for a grind.

    **300cal of rowing + 100 Burpee box jumps = pace and consistency.

CrossFit Teens

  • CrossFit Teens WOD 1/22/20

    Big Clean Complex
    6 Sets for Max Load

    High Hang Clean+Low Hang Clean+Clean+Push Press

    High Hang Clean+ Low Hang Clean+Clean+Push Jerk

    High Hang Clean+Low Hang Clean+Clean+Split Jerk

    All Cleans must be Squats

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