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Thruster
Turkish Get Up (2-2-2) *Build each set **Must complete 1 on each arm for each rep of each set Metcon (AMRAP – Rounds and Reps) AMRAP 20: 21 Cal Row 21 Thrusters
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12 Days of Christmas (Time) 1 Muscle-up 2 Burpees 3 Chest to Bar 4 Push-ups 5 Pull-ups 6 Thrusters 7 Bar Over Burpees 8 KBS 9 Sit-ups 10 Iron Mikes 11 KB Taters 12 Box Jumps 12 Days of Christmas #2 (Time) 1 Chest to Bar 2 Burpees 3 Pull-ups 4 Push-ups 5 Ring Rows...
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Metcon (AMRAP – Rounds and Reps) AMRAP 15 5 Thrusters 10 Push-Press 15 Back Squat 20 Cal Row *Use 1 bar, same weight. **Suggested weight: 75/55 ***The weight you select should allow you the ability complete the first 3 movements without sitting down the bar.
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Warm-up 30s Knee tucks Burpees Air Squats Leg lifts Burpees Push-press Front Squat Toes to Bar Burpees Thruster Fried Turkey (AMRAP – Rounds and Reps) x9 toes to bar x7 burpees x5 thrusters Amrap 30 *Keep the weight on the bar light and easily movable. **Ensure your toes to bar ROM allows for unbroken sets...
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Warm-up 0-5:00 Briefing 5:00-15:00 Wrist Mobility Elbow Rotations Muscle Clean Demo and Technique Muscle Clean (3-3-3-3-3) Same weight across Metcon (2 Rounds for time) On a running clock at 0:00 3 RFT 10 Power cleans 115/75 10 Box Jumps at 10:00 3 RFT 10 Thrusters 115/75 10 Chest to Bar Pullups
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Warm-up 0-5:00 Briefing 5:00-15:00 Kneeling T Spine Rotations Against Wall x10/10 Both Directions Pvc Press Out 2×10 Prone Snow Angel 2×10 Prone PVC Press 2×15 Shoulder Press Demo 15:00-25:00 Shoulder Press (8-8-8-8) Increase weight every round Metcon (5 Rounds for time) Every 3 minutes for 5 rounds 9 DB/KB Thrusters 45 Double Unders 9 DB/KB...
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Warm-up 0-5:00 Briefing 5:00-15:00 Split Squat Deadlift w/ Barbell Jefferson Curl Good Mornings Snatch Grip DL Demo Snatch Grip Deadlift (3-3-3-3-3) Same Weight Metcon (Time) 5 RFT 12 Thrusters 95/65 9 Power Snatches 95/65 9/7 Cal Row Same weight for thrusters and snatches
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Warm-up 0-5:00 Briefing 5:00-15:00 Kneeling T Spine Rotations Against Wall x10/10 Both Directions Pvc Press Out 2×10 Prone Snow Angel 2×10 Prone PVC Press 2×15 Push Jerk Demo 15:00-25:00 Push Jerk (5-5-3-3-1-1-1) Establish 1RM Metcon (AMRAP – Rounds and Reps) 10 AMRAP 10 Thrusters 95/65 10 Alt Stationary Lunges Back Rack 95/65
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Warm-up 0-5:00 Briefing 5:00-20:00 500m Row Split Squat Good Mornings 2×10/10 Marching Hip Bridge x20 90/90 Hold 2 minutes Front Squat Demo Front Squat (5-5-5-5-5) Work up to 5RM Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups
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Warm-up 0-5:00 Briefing 5:00-20:00 Single Leg Knee Raises 2×15 Kneeling Kick Out 2×15 Rotating Couch Stretch 2 min Front Squat Demo 20:00-30:00 Front Squat (5-5-5-5-5) Increase weight every round Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups
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Workout of the Day

CrossFit

  • CrossFit WOD 1/20/2021

    Back Squat (3@70%- 3@80% – 3+@90%)
    Metcon (5 Rounds for time)
    Every 5:00 x 5 sets:

    30s Max Effort Air Bike

    15 American Kettlebell Swings

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