Tag

T2B
Deadlift (5-5-5-5-5) *increase weight every round *touch and go, double overhand *every 2 minutes Warm-up 0-5:00 Briefing 5:00-10:00 PVC Good Mornings x20 PVC OH Squats x20 Deadlift Technique 10:00-25:00 Metcon (2 Rounds for time) 25:00-35:00 Metcon Prep 35:00-45:00 3 RFT 18 Pullups 18 OH Squats 95/65 8 min cap 45:00-55:00 3 RFT 18 Toes to...
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Warm-up 0-5:00 Briefing 5:00-30:00 Arm Swings Leg Swings Wrist Stretch PVC Over Shoulder Stretch Barbell on Back Shoulder Rotations Upright Row Upright Row to Front Rack High Hang Muscle Clean High Hang Power Clean Low Hang Power Clean Lat Pressdown Knee Tucks Straight Leg Raises Toes to Bar Metcon (5 Rounds for reps) 30:00-50:00 5...
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Warm-up 0-5:00 Briefing 5:00-20:00 Hang and twist Knee tuck Half Lsit Leg lift Toes to bar 20:00-30:00 Strict Toes-To-Bar (6×5) *Slow lower **Close grip parallel arms. ***Scale by performing leg lifts of the same rep scheme and slow lowering focus. Skill Work 30:00-40:00 Double Under Work Singles Single Leg Singles Single Double Under Double Unders...
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Warm-up Mid archer Lateral lunge Standing hip rotation Banded squat Front squat- work on tempo Paused Front Squat (3×3 ) *Across **Pause at bottom. ***Focus on power out of the bottom without extra bounce Build from last week Metcon (AMRAP – Reps) 12 AMRAP Burpee-Pullup-Toes to Bar All three movements are combined for 1 rep
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Warm-up Mod archer Lateral lunge Standing hip rotation Banded squat Front squat- work on tempo Paused Front Squat (5×3 ) *Across **Pause at bottom. ***Focus on power out of the bottom without extra bounce Metcon (AMRAP – Reps) 12 AMRAP Toes to Bar Burpees 1-2-3-4-5-6… Increase by 1 rep every round until 12 minutes are...
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Warm-up 90 rotation ant/ext BN press Dip/Drive (practice tempo) Push press 3×3 Push jerk Push Press (3×3) *Across *Light and deliberate. ***Tempo 3-3-0 Build from last week Push Jerk (3×3) *Across **Tempo 3-3-0 Build from last week Metcon (AMRAP – Reps) 10 AMRAP 10 KBS EMOM Remainder of minute is Toes to Bar Score is...
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Metcon (Time) Partner Workout 5 RFT 30 Synchronized Wall Balls 50 Toes to Bar
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Warm-up Banded 90/90 rotations DB Press 2×6 Build Push press prep: Dip, drive Dip, drive, press Rhythm: 1-and-2 HSPU Prep: Push-up Hand stand Strict HSPU practice (acquire 10 or more at a challenging height) Push press comparison w/Kip Toes to bar prep: Lat press Knee tucks (shallow then deep) Leg lifts Talk quads past parallel...
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Warm-up Banded barbell wrist work x5 Hang and twist Knee tuck Half Lsit Leg lift Toes to bar Dub prep Singles Single leg singles Single double under attempt Doubles Strict Toes-To-Bar (6×5) *Slow lower **Close grip parallel arms. ***Sclae by performing leg lifts of the same rep scheme and slow lowering focus. Metcon (No Measure)...
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Warm-up Tabata Jump rope Sit ups Iron mikes Turkish get-up prep KB snatch prep Knee tucks Leg lifts Toes to bar Single arm swing demo Alt arm demo 3.2.1. Go! Metcon (Time) 21-15-9 Toes to bar Alt arm KBS Box jump overs
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Workout of the Day

CrossFit

  • CrossFit WOD 7/8/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    Banded Hip Stretch

    Banded Grasshopper Lunge

    Figure Four Stretch

    Pick Drill

    30:30 Row

    20:00-45:00
    Partner 5k Row (Time)
    Partner 5k Row

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

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