Tag

Squat
Warm-up Light row 250m x10 hand release Push-ups x10 Kip Swings x5 Jump squats Medium row 250m x10 Deficit Pike Push-ups x10 Pull-ups/Jumping Pull-ups x5 Jump Squats Hard r0w x10 Pike Push-ups x10 Chest to Bar/Jumping Chest to Bar x5 Jump sSquats Handstand Push-ups (Find a 3 rep deficit) 10 min to see how many...
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Warm-up High Steps x30 Forward/Backward Deeps Lunge x20 (10/10) Squat & Twist x10 5 Point Squat x5 Movement Prep Air Squat x10 Front Squat x10 (PVC) Overhead Squat x10 (PVC) Visual Demo: Lateral Bound Metcon Prep x10 Air Squats x5 Lateral Bound x10 Front Squats (Empty Barbell) x5 Lateral Bound x10 Overhead Squats (Empty Barbell)...
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Warm-up High Steps Forward/Backward x30 High Kicks x30 Tuck Jumps x10 Air Squat x10 Front Squat Prep 1/4 x5 Parallel x5 Bottom x10 5 coaches Pace/5 Personal Pace Paused Front Squat (3×1 Across) Front Squat (4×8) *Across **75% of Pause Squats Metcon (Time) Run 1 Mile EMOM 20 Air Squats
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Paused Front Squat (5×1 Building) Warm-up 45:15 – 2 rounds Side shuffle Knee tucks/Leg Lifts Ring rows/Strict Pull-ups Front squat Prep: Air Squat x10 Front Squat x10 5 Coaches Pace/5 Personal Pace Post Strength: Visual And Verbal Prep for Metcon Front Squat (4×12 @ 60% of pause squat) Metcon (AMRAP – Reps) Air Squats x15...
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Warm-up Side Shuffle 100ft x5 Burpees x5 pull-ups x5 Goblet Squats 2 rounds Ring Push-ups (5×8) If you are gymnasty enough, begin to elevate feet into a Pike position. Metcon (AMRAP – Rounds and Reps) Amrap 12 x20 Alt Arm KBS x50 Dubs x15 Goblet Squats
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Warm-up 400m Run Iron Mikes x20 Swimmers x10 Ring Rows x10 Muscle Up Progression False Grip Review False Grip Chin over rings hold x20 Sec Kneeling Transition x5Strict x5 w/quick sit-up Ring Swings x10 Sec Ring Pull-ups x3 Luce (Time) With a 20# Vest 3 Rounds for time of: 1000m Run 10 Muscle-ups 100 Squats...
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Warm-up 1 min interval Side shuffle Burpee Jump rope 2 rounds Air squat demo X5 Coaches pace x10 personal pace Backsquat X5 coaches pace X10 personal pace Back Squat (20m to establish 1Rm) Metcon (AMRAP – Rounds and Reps) Amrap 10 Dubs x25 Air squats x50 Burpees x10
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Warm-up Run 200m Pull-ups/Jumping Pull-ups x5 Push-ups x10 Air Squats x15 (5 Coaches pace/10 WOD pace) 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, who was...
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Warm-up Kneeling Pull-up x5 Bottom to top Transition x5 Hollow/arch x10 Kip to hip x5 Bar Muscle up attempts 2 min PVC Work Back Squats x10 Jump Land x5 Snatch Grip/clean grip High Hang Power snatch/Clean x5 Hang Snatch/Clean x5 Snatch/Clean 10 min to Warm- up bar Movements Metcon (Time) CrossFit.com Wod 5/8/18 For time:...
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Warm-up Row 250m x4 1 min Rest Partner Counter Balance Squat x4 PVC Back Squat x5 Coaches pace x10 Personal Pace Back Squat (3-3-3-3-3-3) Example warm-up x5 Bar x5 @ 55# x3 @ 75 x3 @ 85 x1 @ 105 x1 @ 115 Example working sets 125/145/165/170/180/190 Metcon (Time) Row 2k *Every 90 sec complete...
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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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