CrossFit WOD 8/28/19

Warm-up

Jumping jacks

High knees

Lateral hops (single leg)

Hamstring pulls (supine)

Pose running progression:

Slow leg lifts

Walking pace March

Jogging pace March

Falling v leaning drill

Forward/backward fall 90 sec

Metcon prep

200m run

100m carry

x10-8-6-4-2 RKBS Building to weight.

Metcon (Time)

800m Run

400m Goblet carry

100 RKBS

400M Goblet carry

8p0m run
*Run hard. It will set the tone for the remainer of the workout.

**Goblet carry does not allow for easy breathing. Use a weight that will limit you carry’s to 100-150m.

***RKBS should be heavier than the carry. Aim for 3-5 sets.

Workout of the Day

CrossFit

  • CrossFit WOD 8/5/20

    Warm-up
    0-5:00

    Briefing

    5:00-30:00

    Prone Split Rotation 3×10

    Prone Y’s x20

    Prone T’s x20

    Prone A’s x20

    Seesaw Squat

    Air Squats

    Clean work

    Push Press

    Push Jerk

    Split Jerk

    30:00-55:00
    Big Clean Complex (1-1-1-1-1-1)
    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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