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Warm-up 0-5:00 Briefing 5:00-20:00 Prone Rotations x10/10 Prone Y x20 Prone T x20 Elbow Rotations x20 High Pull High Pull to Front Rack High Hang Muscle Clean High Hang Power Clean Low Hang Power Clean Power Clean Push Jerk 20:00-30:00 Muscle Clean (3-3-3-3-3) Metcon (3 Rounds for time) 40:00-55:00 0-5:00 30 Clean and Jerks 115/80...
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Warm-up 0-5:00 Briefing 5:00-20:00 Single Leg Knee Raise 2×10 Kneeling Kick Out 2×12 Rotating Couch Stretch 2 min Pass Throughs x20 20:00-35:00 Front Squat (5×10) increase weight every round Metcon (AMRAP – Rounds and Reps) 35:00-55:00 Metcon Prep 10 AMRAP 7 KBS 7 Toes to Bar 7 Box Jumps
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Metcon (AMRAP – Rounds and Reps) 20 AMRAP Partner Workout Partner A-400m run Partner B- 5 Pull-ups 10 Kettlebell Swings 15 Squats Switch when partner returns from run. Continue where partner left off on 5-10-15
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Warm-up 30:30 My climbers Superman Dead bugs Jump squats 2 rounds Metcon Prep: Wallballs SDHP X10 PVC & Bar Box Jumps Push-Press Row Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest
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Warm-up 0-5:00 Briefing 5:00-20:00 Banded Serratus Press Out 2×20 Scapular 360 Glide 2xME Cuban Press 2×15 Yoga Push-up 20:00-35:00 Floor Press (5-5-3-3-1-1-1) Metcon (Time) 35:00-40:00 Metcon Prep 40:00-52:00 30-20-10 Hand Release Pushups Alternating DB Snatch 50/35
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Warm-up 0-5:00 Briefing 5:00-30:00 Prone Split Rotation 3×10 Prone Y’s x20 Prone T’s x20 Prone A’s x20 Seesaw Squat Air Squats Clean work Push Press Push Jerk Split Jerk 30:00-55:00 Big Clean Complex (1-1-1-1-1-1) 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...
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Warm-up 0-5:00 Briefing 5:00-30:00 Quadruped Leg Lift 2×15 Banded Steps 30 each side Rotated Figure Four 2 min Hold Hip Bridge March x20 Situps Double Under Work Row 30:00-50:00 Metcon (Time) 5 Rounds 15/12 cal Row 30 Situps Directly into 5 Rounds 15/12 cal Row 60 Double Unders
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Warm-up 0-5:00 Briefing 5:00-15:00 Banded Single Deadlifts 1×15 Banded Reverse Lung 1×15 Monster Walks 1×30 Deadlift Technique 15:00-35:00 Deadlift (5-5-3-3-1-1-1) Metcon (AMRAP – Reps) 35:00-45:00 Metcon Prep 12 AMRAP 5-10-15-20-25… Toes to Bar Thrusters 95/65
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Metcon (Time) 150 calorie row 300 Russian KBS 100 calorie row 200 Wall Balls 50 calorie row 100 Burpees Partner workout Split movements evenly with any rep scheme Must complete movements in order
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Warm-up 0-5:00 Briefing 5:00-30:00 Kneeling Kick Out 2×12 Single Leg Knee Raise 2×10 Bench Knee Raise 2×10 Snatch Prep Box Jumps 200m Run Metcon (AMRAP – Reps) 30:00-55:00 20 AMRAP 200 meter run 3 Box Jumps, 3 Hang Power Snatches 200 meter run 6 box jumps, 6 Hang Power Snatches 200 meter run 9 box...
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Workout of the Day

CrossFit

  • CrossFit WOD 8/11/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    Prone Rotations x10/10

    Prone Y x20

    Prone T x20

    Elbow Rotations x20

    High Pull

    High Pull to Front Rack

    High Hang Muscle Clean

    High Hang Power Clean

    Low Hang Power Clean

    Power Clean

    Push Jerk

    20:00-30:00
    Muscle Clean (3-3-3-3-3)
    Metcon (3 Rounds for time)
    40:00-55:00

    0-5:00

    30 Clean and Jerks 115/80

    5 minute cap

    5:00-10:00

    30 Clean and Jerks 135/95

    5 minute cap

    10:00-15:00

    ME Clean and Jerks 155/105

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