Tag

Squat
Warm-up 400m run 100ft walking lunge ring rows/pull-ups x10 Metcon Prep: Pull-unders High hang power clean Hang power clean power clean 1-2 sets to establish metcon weight. Flow and movement talk 3.2.1.Go! Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run *The squats...
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Bench Press (5-5-3-3-3+) Metcon (AMRAP – Rounds and Reps) 10 AMRAP 10 Lateral Hops 5 Pull-ups 10 Lateral Hops 10 Pushups 10 Lateral Hops 15 Squats
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Warm-up Straddle to layback Nordic Lift Side Plank w/Twist 2 rounds Deadlift Prep: Pull from Hang Metcon Prep High Knees 30 sec Burpees 30 sec Air Squats 30 sec Claim real-estate 3.2.1.Go! Deadlift (4×4) *Across **Pause in the Hang ***Move with precision. ****2m rest between each round. Metcon (AMRAP – Rounds and Reps) Amrap 15...
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Warm-up High Knees Jumping Jacks Mt. Climbers Lunges KB Goblet Squat Hold (Ankle Mobility) KB Goblet Squat Back Squat Prep: Unrack from rig and use empty bar for 8-10 reps (coaches pace) Talk expectations then 3.2.1.Go! Back Squat (3-3-3-3-3) *Build **Pause in the bottom of each rep. ***Challenge your squat to its greatest potential. But,...
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Warm-up Nordic Lift x15 Straddle w/Leg lift x15 Shovel Deadlift 2×10 each side Deadlift/Sumo Deadlift Prep: Deadlift Sumo Deadlift Metcon Prep BFB Efficiency talk and demo rehearsal x5 BFB x10 Jumprope passes x10 Air Squats x5 BFB Deadlift (5×5) *Across **Control the bar to the floor for all 5 reps ***Hand release between repetitions. Sumo...
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Warm-up 400m Run 10 Burpees 10 Knee Tucks Murph Demo and Walkthrough: Pull-up/Ring Row Push-ups Air-Squats Running Options Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY,...
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Warm-up On hands and knees: Shoulder Rotations Fire hydrant Burpee to Squat Hollow Arch Iron Mikes 2 rounds Thruster Prep: Front Squat Press Thruster Metcon Rehearsal: Pull-up Progression Push-up Standard Air Squat Demo Then 1 round 5 Pull-ups 10 Push-ups 15 Air Squats 5 Thruster Metcon (3 Rounds for time) 3 rounds (Cindy) 5 Pull-ups...
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Warm-up Tabata Jump Rope R1-2 Singles R3-4 single double single R5-6 double double single R7-8 doubles Foam roll Quads & Lats Squat Therapy Push-up standards/scaling Metcon (AMRAP – Reps) Every 3 minutes till work cannot be completed. Dub x25 Push-ups 2-4-6-8-10-12——— Then Dubs x50 Air Squats 2-4-6-8-10-12——— *Expect aaround 100 push-push and 200 Air Squats...
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Warm-up Calf Stretch Couch Stretch Pidgeon Strech Seated Rotations Floor Press w/Leg Lifts 30 sec Push up to downward dog x5 Calf Raises x20 Metcon Prep: Air Squat Push-up Wallball 5-4-3-2-1 200m Run Metcon (AMRAP – Reps) 100 air squat 100 push-ups 100 Wallballs 1k Run AMRAP 20 *Move with purpose. Speed comes after posture....
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Warm-up Inch Worm ATAT Walk (forward, backward,side to side) Knee to elbow Rock Hollow Hold + Rock (15sec + 10 sec) Hollow Plank Rocks Metcon Prep Pull-ups/Push-ups/Air squat 3-3-3 2-2-2 1-1-1 At metcon pace. Chelsea (AMRAP – Rounds and Reps) Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 Squats *Each...
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Workout of the Day

CrossFit

  • CrossFit WOD 9/18/19

    Warm-up
    Walking lunges

    Duck Walk

    Medball Thruster

    Strict Half Pull ups/ring rows

    Strict Knee tuck/Leg Lifts

    Pull-ups

    Toes to Bar

    Metcon Brief:

    Rehearse rotation.

    3.2.1.Go!
    Metcon (2 Rounds for time)
    45s Bike for Watts

    then, on the Minute

    3 rounds

    12 Wallballs

    9 pull-ups

    6 toes to bar

    Rest 5 min

    2 rounds
    *Alternate options

    45s Bike for Watts

    then

    3 rounds

    12 Wallballs

    15 Ring Rows

    9 Knee tucks

    **Watts:

    Men-350-600

    Women 200-500

    ***Legs and grip will be hit hard here.

    ****0-45s are on the Bike followed by 15 sec of rest/transition to wall balls. Subtract 1m focused on the bike from your times.

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