Tag

Wall Ball
Warm-up Banded ankle mobility Banded hip mobility Bent over snow angles x10 Jump rope 30s Wallball x10 2 rounds Deficit clean deadlift Clean deadlift ClnDL+Muscle clean+front squat Clean Metcon (Weight) Emom 24 M1- Wallball – x15 M2- Clean Deadlift – x5 M3-Dubs x45-75 M4- Clean x3 *Keep the clean and deadlift weight across **Learn to...
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Warm-up Banded side steps 50ft Squat and twist Waiter squat SG Push press SG Push jerk Snatch balance Metcon prep: Wallball Burpee 2×5 Snatch Balance (4×3) *Across **Build your confidence in the light weights and the build to working weight that will challenge that consistency Metcon (Time) Buy in-Cal bike 15/10 Wallballs x30 Burpees x15...
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Warm-up Metcon (Time) Row 300m x10 chest to bar pull ups X20 wallballs x30 burpees to target Every 4:30 x 4
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Warm-up Metcon (AMRAP – Rounds and Reps) AMRAP 20 20 Box Jumps 20 Cal row 20 Burpee over box 20 Wall balls 20 DB/KB Snatch (alt arm)
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Warm-up Metcon (Time) Partner WOD 150 Wallballs 150 ring push-ups/push-ups 100 Wallballs 100 ring rows/strict ring pull-ups 50 Wallballs 50 KB Squat Cleans (from hip)
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Warm-up Hang Push press wallball 10/11 Monkey hang (alt arm hanging) DB Upright row to overhead Wallball Push ups KB Snatch Ring dips Talk intent and efficiency. Metcon (Time) Db/kb snatch x10 Wallballs x20 Ring dips/dips x30 Wallballs x20 DB/KB Snatchx10 Rest 4m 3 Rounds *The time domain on this will vary. Those able to...
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Warm-up Medball front squat Med ball jump (at waist) Burpee Burpee to plate High hang muscle clean + push press Hang power clean + tall jerk Clean + jerk Metcon prep: Discuss scaling and time domains 3.2.1.Go! Hang Clean & Jerk (5×2) *This is practice, not performance. **Increase weight every set, ***Retain the elegance of...
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Warm-up Walk on knees, crawl 50ft (use pad if sensitive) V-ups Toddler rolls Forearm slides Bench prep Demo and breakdown Metcon flow Claim real-estate Metcon (AMRAP – Rounds and Reps) Wallball x20 Bench x10 DB/KB clean and Jerk x20 (10 each arm) Amrap 20 *Start conservative and strive to maintain the same paces. **Sets should...
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Warm-up Banded Hydrant x10 each leg Wall slides (heel) Air squats Russian swing 3.2.1.Go Winter Time Hustle (Time) Run 200m 15 KBS 15 Wallballs 8 rounds for time
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Warm-up Pizza boy game Candle stick carry Waiter squat Metcon (Time) 90s of wallballs Immediately into 600ft Goblet carry Rest 2m 5 rounds
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Workout of the Day

CrossFit

  • CrossFit WOD 1/29/20

    Warm-up
    AMRAP 3

    Dead hang

    M1 10s

    M2 20s

    M3 30s

    AMRAP 3

    Chin over bar hold (kneel to scale)

    M1 10s

    M2 15-20s

    M3 20-30s

    Metcon prep

    GHD Demo (Bend & Snap)
    Metcon (3 Rounds for weight)
    Landline/DB/KB Row x10

    Seated Lateral Raise (Tempo)

    X8 0-3-3

    5 rounds

    Lat pull down (one band each arm)

    4×12
    *Across

    **Use the rounds to log the weight used at each movement

    *Increase Load where possible from last week.

    ****Lat pull down should be incredibly difficult. Reps 11-12 very labored.
    Metcon (AMRAP – Rounds)
    Single arm DB/KB Push press 2-4-6

    Sit-ups /GHD sit-ups x8

    AMRAP 15
    *Greatly challenge the weight of your KBS.

    **The order is PP/Sit ups/other arm PP/Sit ups

    ***Flow consistently for the duration of this AMRAP

CrossFit Teens

  • CrossFit Teens WOD 1/22/20

    Big Clean Complex
    6 Sets for Max Load

    High Hang Clean+Low Hang Clean+Clean+Push Press

    High Hang Clean+ Low Hang Clean+Clean+Push Jerk

    High Hang Clean+Low Hang Clean+Clean+Split Jerk

    All Cleans must be Squats

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