CrossFit WOD 8/30/19

Warm-up

5m of double under practice BEFORE class

Bar asst squat hold

Squat hold (front rack)

Press in split/jerk

Pull-under

Push press

Hang clean

Tall jerk

Clean & jerk

Metcon prep:

10 dubs

10 sit-ups

3 chin-ups/MU

Clean and Jerk (3×2)

*15m to build to your heaviest 2 rep for today.

**3×2 @ 80%. Aim for consistency and routine movement.

Metcon (AMRAP – Rounds and Reps)

100 dubs/singles

30 sit-ups

15 MU/chin-ups
*strive for unbroken jump rope and sit-ups

**bar or rings for MU

***jumping chin-up w/slow lower for scale

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

Archives