CrossFit WOD 5/24/19

Warm-up

3 rounds NOT for time

Side plank 30 sec

Strict Press x10-8-6

Banded Pull-aparts x15

Push-Press Prep:

Dip Drive

Push-Press

Metcon Prep:

Wallball x5

Clean and Jerk x3

Dubs x10

2-3 rounds building to Metcon weight.

Push Press (5-5-5-3-3-3)

*Build

**Keep feet flat (May feel slower)

***Hold bar on chest between each set. (No bounding)

Metcon (AMRAP – Reps)

Wallball 3-6-9-12——-

Hang Clean and Jerk 1-2-3-4—–

Dub x25

Amrap 10
*Utilize a challenging wallball weight

**CJ should be a familiar and confident weight

***Expect fatigue to affect dubs. Set small goals and stay consistent.

Workout of the Day

CrossFit

  • CrossFit WOD 7/10/20

    Warm-up
    0-5:00

    Briefing

    5:00-15:00

    I’s Y’s T’s

    Windmill

    Turkish Get Up Review

    15:00-30:00
    Turkish Get Up (1-1-1-1-1)
    Metcon (Time)
    30:00-40:00

    Hip Flexor Hold

    Hip Flexor Drives x15/15

    Kickouts x15

    High Knees

    Bum Kickers

    Power Skip

    Reverse Power Skip

    Wideouts x20 seconds

    Quick Feet x 20 seconds

    40:00-55:00

    1 mile run

    15 Squats every minute

    start with squats

    55:00-60:00

    Cleanup and cool down

CrossFit Teens

  • CrossFit Teens WOD 6/24/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    Scorpions x20

    Prone Y’s x20

    Prone I’s x20

    Prone Press x20

    Yoga Pushups x10

    20:00-35:00
    Floor Press (5-5-5-5-5)
    *increase weight every set
    Metcon (Time)
    35:00-45:00

    MB Front Squat

    MB Press

    Clean Technique

    45:00-55:00

    50 Wall Balls

    25 Power Cleans

    50 Wall Balls

    55:00-60:00

    Cool Down and Clean Up

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