CrossFit WOD 8/26/19

Warm-up

Dead bugs x50

Nordic lift x50

DB shoulder press x20

Good morning x20

Deadlift prep: (top-down)

thigh

Knee

Full ROM

Metcon Prep:

Push-up/pike push-up/HSPU (DEMO)

Deadlift (15-10-8-5-5-5-5-5)

*Build

**Set 15 & 10 should elevate heart rate and “wake up” the muscles

***Put into practice the skills learned from the last 5 weeks of pausing.

Metcon (Time)

For time:

Push-ups/HSPU x50

Deadlift x50

Bar over burpees x50
*Push-ups should take the largest chunk of your strength. 3+ sets

**Deadlift weight should reflect your abilities during the strength portion of the day.

***Move fast. Shoot for 10+ burpees per minute. Scale by removing the push-up to increase your RPM.

Workout of the Day

CrossFit

  • CrossFit WOD 6/3/20

    Warm-up
    0-5:00

    Briefing

    5:00-30:00

    Arm swings x20

    Leg swings x20

    Banded Hip Stretch x30s

    Calf Stretch x30s

    High Leg Kicks

    Leg Cradle

    Single Leg Hops

    Bum Kickers

    High Knees

    Wall Slides

    Jog

    Squat Therapy

    Demo Single DB Overhead Squats
    Metcon (Time)
    30:00-50:00

    WOD Prep

    4 RFT

    400m Run

    15 DB OH Squats R

    15 DB OH Squats L

    50:00-60:00

    Cool Down and Clean Up

CrossFit Teens

  • CrossFit Teens WOD 3/12/20

    Deadlift (5-5-3-3-3+)
    CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
    10 Min AMRAP
    5 Shoulder to Overhead 115# / 75#
    10 Deadlifts 115# / 75#
    15 Box Jumps 24″ / 20″

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