Tag

Snatch
Warm-up 0-5:00 Briefing 5:00-15:00 Squat Therapy Pass Throughs Sots Press Behing Neck Press Snatch Balance 15:00-30:00 Snatch Balance (3-3-3-3-3) Same weight across Metcon (Time) 30:00-35:00 High Hang Muscle Snatch High Hang Power Snatch Low Hang Power Snatch Power Snatch Burpees 35:00-55:00 30 Power Snatches 5 Bar Facing Burpees every minute Start with burpees 55:00-60:00 Cool...
Continue Reading
Warm-up 0-5:00 Briefing 5:00-15:00 Single Leg Toe Touch Good Mornings Deadlift Technique 15:00-30:00 Deadlift (5-5-5-5-5) Metcon (AMRAP – Rounds and Reps) 30:00-40:00 Metcon Prep 40:00-55:00 15 AMRAP 20 Alt DB Snatches 10 Burpees to Target 55:00-60:00 Cool Down and Cleanup
Continue Reading
Metcon (Time) Partner Workout Buy In: 400m run with partner (around building) Then 4 Rounds 30 Barbell Thrusters 30/30KB Snatches 30 Barbell Sumo Deadlift High Pulls Buy Out: 400m run with partner One partner working at one tome except during run. Split reps evenly
Continue Reading
Warm-up 0-5:00 Briefing 5:00-20:00 Pass Throughs Upright Row Upright Row to Press High Hang Muscle Snatch High Hang Power Snatch Low Hang Power Snatch Mid Shin Power Snatch Squat Snatch 20:00-35:00 1 Power Snatch + 2 Squat Snatches (1-1-1-1-1) Same Weight Across CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30...
Continue Reading
Warm-up Arm Swings x20 Leg Swings x20 Reverse Snow Angel x10 Good Mornings x10 Air Squats x10 Lateral Hops x20 Single Hops x10 Metcon (AMRAP – Rounds and Reps) 10 AMRAP 20 Alternating DB/KB Snatches 40 Jumping Jacks
Continue Reading
Warm-up Jumping Jacks x20 Mountain Climbers x40 Standing I’s to Snow Angel x10 Single Arm RKBS x10/10 KB Snatches x5/5 Single Toe Touches x10/10 Alt Lunges x20 Dead Bugs x20 V Ups x10 Metcon (AMRAP – Rounds and Reps) 12 AMRAP 5/5 Db or KB Snatches from Hip 10 Box Stepups or Alt Lunges 10...
Continue Reading
Warm-up 20 Arm Swings 20 Leg Swings 20 Alt Lunges 10 Tuck Jumps 10 Air Squats Sally Up/Sally Down with Pushups You Tube the song Flower by Moby When the lyrics say Bring Sally Down you should be at the bottom of your push-up. When they say bring sally up you should be at the...
Continue Reading
Warm-up 90 rotation ant/ext BN press Dip/Drive (practice tempo) Push press 3×3 Push jerk Push Press (2×1) *Across **Tempo 3-0-0 Build from last week Push Jerk (3×3) *Across **Tempo 3-0-0 Build from last week Metcon (6 Rounds for reps) 1 min-Alt DB/KB Snatches 1 min-Double Unders 2 min-Alt DB/KB Snatches 2 min-Double Unders 3 min-Alt...
Continue Reading
Warm-up Upright row BN press Dip/drive/high pull Press in half squat Hang snatch pull Press to squat Snatch pull Snatch Snatch Pull + Squat Snatch (6×2+2) *Across Metcon (AMRAP – Rounds and Reps) 7 AMRAP 5 Overhead Squats 5 Tall Box Jumps
Continue Reading
Warm-up Upright row BN press Dip/drive/high pull Press in half squat Hang snatch pull Press to squat Snatch pull Snatch Snatch Pull + Squat Snatch (2+1) *Set 1-4 Across: light and deliberate. **Set 5-9 Across: Moderate yet mechanic learned from previous sets are retained. ***Sets 9-12 Across: Moderate yet challenging. TEST your mechanics through these...
Continue Reading
1 2 3 23

Workout of the Day

CrossFit

  • CrossFit WOD 7/10/20

    Warm-up
    0-5:00

    Briefing

    5:00-15:00

    I’s Y’s T’s

    Windmill

    Turkish Get Up Review

    15:00-30:00
    Turkish Get Up (1-1-1-1-1)
    Metcon (Time)
    30:00-40:00

    Hip Flexor Hold

    Hip Flexor Drives x15/15

    Kickouts x15

    High Knees

    Bum Kickers

    Power Skip

    Reverse Power Skip

    Wideouts x20 seconds

    Quick Feet x 20 seconds

    40:00-55:00

    1 mile run

    15 Squats every minute

    start with squats

    55:00-60:00

    Cleanup and cool down

CrossFit Teens

  • CrossFit Teens WOD 6/24/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    Scorpions x20

    Prone Y’s x20

    Prone I’s x20

    Prone Press x20

    Yoga Pushups x10

    20:00-35:00
    Floor Press (5-5-5-5-5)
    *increase weight every set
    Metcon (Time)
    35:00-45:00

    MB Front Squat

    MB Press

    Clean Technique

    45:00-55:00

    50 Wall Balls

    25 Power Cleans

    50 Wall Balls

    55:00-60:00

    Cool Down and Clean Up

Archives