CrossFit WOD 12/9/19

Warm-up

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

Metcon prep

Demo three positions and purpose.

Practice

3.2.1.Go!

Back Squat (5×5)

*Across

**If you have been present for the past several weeks of back squatting, use 70-75% of heaviest pause.

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

Metcon (Weight)

lunge x10

Front rack lunge x10

OH Lunge x10

4 rounds each arm
*Utilize KB or DB

**Ten steps total. The goal is to perform all 30 reps with a 1 break maximum.

***Quality of movement is key. Intensity comes with practice here.

Workout of the Day

CrossFit

  • CrossFit WOD 8/14/20

    Warm-up
    0-5:00

    Briefing

    5:00-25:00

    Kneeling T Spine Drills

    Halos

    Goblet Squats

    Knee Hops

    Movement Demo
    Filthy Fifty (Time)
    For Time:
    50 Box jumps, 24″
    50 Jumping pull-ups
    50 Kettlebell swings, 1 pood
    50 steps Walking Lunge
    50 Knees to elbows
    50 Push press, 45#
    50 Back extensions
    50 Wall ball shots, 20#
    50 Burpees
    50 Double unders
    Replace Back Extensions with Good Mornings

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