Tag

SDHP
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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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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Workout of the Day

CrossFit

  • CrossFit WOD 10/20/18

    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

CrossFit Teens

  • CrossFit Teens WOD 10/12/18

    Push Press (5-5-5-5-5+)
    Metcon (Time)
    Partner WOD

    10-9-8-7-6-5-4-3-2-1

    Thrusters

    20-18-16-14-12-10-8-6-4-2

    Pushups

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