CrossFit WOD 12/16/19

Warm-up

Jumping jacks

Plyo circuit

Banded hydrants

Banded split squats (off rig)

Pick three. Different heights to raise your heels.

High, medium, floor.

Squat and twist x3 each arm

Then

Squat x10 @ each height

Snatch from hip

Practice transitions

Box jump over prep

Back Squat (3×5)

*Across

**If you have been present for the past several weeks of back squatting, use +75% of heaviest pause.

***4 & 5 should be difficult. Find a tempo that creates the appropriate difficulty.

Metcon (AMRAP – Reps)

AMRAP 10

DB/KB snatch (from hip/alt arms)

Box jump overs

2-4-6-8-10- —
*Utilize KB or DB

**Lots o rhythm and coordinations involved.

**Keep the box height at something you are are confident with and can be nimble with.

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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