CrossFit WOD 10/28/19

Warm-up

Wall sits

Dead bugs

Banded lateral walks

Banded squats

Back squat prep

1/4

1/2

Full

Metcon prep

Strict pull-up demo and scaling

GHD demo and trial

Pause Back Squat (3×3 Across)

*Keep weights across. Increase weight from last week.

**Slow tempo in decent. 3-5s

***The pause is a big variable that will effect the weight. Make it challenging, but precision is still the priority.

****Increase weight from last week.

Metcon (Time)

Walking lunge 50ft (x2 Db/kB)

x8 strict pull-ups

x15 sit-ups/GHD S it-ups

AMRAP 15
*Walking lunge should be very challenging. Possibly taking a break mid set in the later minutes.

**Operate at your highest abilities for the strict pull-ups. Expect 2-3 sets after rounds 3 or 4.

***Dont be scared to tryout the GHD sit-ups. Cut the reps down or mix and match just to get a taste.

Workout of the Day

CrossFit

  • CrossFit WOD 1/27/20

    Warm-up
    Mid archer

    Lateral lunge

    Standing hip rotation

    Banded squat

    Front squat- work on tempo
    Paused Front Squat (6×5)
    *Across/Tempo

    **3-2-3

    ***The variables will greatly effect how much weight can be used.

    ****Create a consistent movement and learn something

    *****Increase load from previous week
    Metcon (No Measure)
    DB/KB step-ups x8 each leg (not alt)

    Deficit KB deadlift (break the plane) x15

    Side plank 45s each side

    Three rounds
    *Flow through this steadily.

    **Challenge the movements with appropriate weight.
    Metcon (No Measure)
    Broad jump x3

    Ring rollouts x10

    5 rounds
    *Jump onto mats to preserve the body.

    **Road jumps should be 100% each jump. Don’t rush them.

    **Think open hip on the rollouts.

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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