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 10/14/19

    Warm-up
    Banded finger curls

    Banded deadlift

    BN Press

    2 rounds rounds of 10

    Metcon Prep

    Knee tucks

    Leg lifts

    Toes to bar

    Snatch deadlift

    Strict Muscle Snatch

    Muscle Snatch

    SG Push Jerk

    Power Snatch

    Clean & Jerk Prep:

    Muscle Clean

    Clean

    Push Press

    Push Jerk/Split Jerk

    3.2.1.GO!
    CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)
    9-Minute AMRAP of:

    15 Toes To Bar

    10 Deadlifts, 115# / 75#

    5 Snatches, 115# / 75#
    CrossFit Games Open 15.1A (Weight)
    6-Minutes to Establish:

    1-RM Clean and Jerk

CrossFit Teens

  • CrossFit Teens WOD 10/11/19

    Crossfit Games Open 20.1 Teens (Ages 14-15) (Time)
    10 rounds for time of:

    8 ground-to-overheads, 65 lb/ 45lb

    10 bar-facing burpees

    Time cap: 15 minutes
    Crossfit Games Open 20.1 Teens Scaled (Ages 14-15) (Time)
    10 rounds for time of:

    8 ground-to-overheads, 45 lb/ 35lb

    10 bar-facing burpees*

    *May step over bar on burpees

    Time cap: 15 minutes

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