CrossFit WOD 12/30/19

Warm-up

Is

Ys

Ts

Walking lunge x20

Push ups x10

2 rounds

Bench demo

Metcon prep

Front squat

Push press

3.2.1.Go!

Bench Press (5×6)

*Across

**Reps 5 & 6 should be challenging each set, yet maintainable.

Metcon (Time)

Front squat x10

Push press x10

Bar over burpees x10

5 rounds
*We are looking for rounds 1-3 to be very strong

**Round 4 should have a strong amount of fatigue

***The final round should be extremely labored and mentally challenging.

****Find a weight to match the intended effort is key to success today.

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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