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Shoulder Press
Warm-up Squat and twist Elevate the heels using plates high lift, medium lift, and floor level.3 each arm Air squat Shoulder press Deadlift Back squat The CrossFit Total (Total Weight) Back Squat (1 Rep Max) Shoulder Press (1 Rep Max) Deadlift (1 Rep Max)
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Warm-up Banded W/Y x15 BN press x10 Press prep: Midline Chat Press Metcon Prep: Knee tucks/Toes to Hips/Toes to bar Box jumps (practice bounding) 3.2.1.Go! Shoulder Press (5×5) * Across. 8m to h hold to a working weight **Stop on your chest for each rep. ***Rep 5 of each set should be near failure. Metcon...
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Warm-up Horizontal Pull-aparts x30 Diagnial Pull-aparts x15 each direction Press Prep: Barn Door (KB/DB) Front rack rotations (Bar) Midline talk 2×10 light load Metcon Prep: Seated Arm movements March in place Forward/backwards fall 50m Jog x10 Kip Swings x5 Burpees 50m Run x10 Beat Swings x5 Burpees 50m SPRINT x5 Pull-ups x5 Burpees Shoulder Press...
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Warm-up Arm circles & Swings Shoulder taps in plank Inch worms Push-ups Metcon Prep Row 5 Cal 5 Bodyweight row 5 Strict DB/KB Press 3 rounds building to weight Metcon (Time) 4 rounds Row 25 Cals 15 Bodyweight Row Row 25 Cal 15 Strict DB/KB Press Rest 2 min *Keep the Row 60-90sec **Bodyweight Rows...
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Warm-up CS: 90/90 W/Y Walking Lunge Strict press Pick Drill: Arms Arms/Back Full stroke Metcon (No Measure) Row 250m 50ft walking lunge Strict press x15 65/45 10 RFT *Recovery from Murph. **Move with intention. your muscules will thank you. ***Coversation pace.
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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 0-10 90/90 Breathing Seated Shoulder slides Nordic Lift x25 Squat with plate x5 (10 sec hold) Min 10-15 Brief 15-60: The CrossFit Total (Total Weight) Back Squat (1 Rep Max) Shoulder Press (1 Rep Max) Deadlift (1 Rep Max)
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Warm-up Min 0-10 “Shapes and Sprints” Using PVC, create shapes that is announced by coach in a relay style sprint fashion. Min 10-20 Press in Boat Post x10 Single leg Deadlift x10/10 (Opposite arm and leg) Reverse Lunge x10/10 2 rounds Min 20-25 WOD Briefing: *Try and keep your feet stationary for all 30 reps....
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Push Press (5×5 Across) Shoulder Press (3×8 Across) 5# up from last week Metcon (Time) Row 500m x50 Wallballs x30 Burpees Time:
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Shoulder Press (5×8 Across) 5-10# up from last week Upright Row (5×8 Across) Metcon (Time) Row 500m x15 Burpee box jumps 400m Run 2 rounds for time
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Workout of the Day

CrossFit

  • CrossFit WOD 1/29/20

    Warm-up
    AMRAP 3

    Dead hang

    M1 10s

    M2 20s

    M3 30s

    AMRAP 3

    Chin over bar hold (kneel to scale)

    M1 10s

    M2 15-20s

    M3 20-30s

    Metcon prep

    GHD Demo (Bend & Snap)
    Metcon (3 Rounds for weight)
    Landline/DB/KB Row x10

    Seated Lateral Raise (Tempo)

    X8 0-3-3

    5 rounds

    Lat pull down (one band each arm)

    4×12
    *Across

    **Use the rounds to log the weight used at each movement

    *Increase Load where possible from last week.

    ****Lat pull down should be incredibly difficult. Reps 11-12 very labored.
    Metcon (AMRAP – Rounds)
    Single arm DB/KB Push press 2-4-6

    Sit-ups /GHD sit-ups x8

    AMRAP 15
    *Greatly challenge the weight of your KBS.

    **The order is PP/Sit ups/other arm PP/Sit ups

    ***Flow consistently for the duration of this AMRAP

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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