CrossFit WOD 11/18/19

Warm-up

Wall sits

Dead bugs

Banded lateral walks

Banded squats

Back squat prep

1/4

1/2

Full

Standing Bar MU (band;This is for demonstration and understanding of the literal demands of the movements.

Static hollow arch

Dynamic hollow arch

Jumping approach

Pull-up

Chest to bar

Bar MU attempts

Pause Back Squat (5×1)

*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 (AMRAP – Rounds and Reps)

AMRAP 7

20 air squats

4 bar muscle ups
*This is a beautiful combination of a basic, foundational movement and a high skill performance.

**Give equal attention to both movements mechanics.

***Scale MU in order of BMU/Jumping MU/C2B/Pull-up

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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