CrossFit WOD 9/13/19

Warm-up

Wallball Push press x20

Knee tucks x20

Wallball x10

Toes to hips x10

Banded Waiter Squat

2×10

Front Squat prep

Front Rack hold

Front Squat hold

Front Squat x10

Metcon Prep:

Verbalize goals

Visual Demos

3.2.1.Go!

Front Squat (10-8-5-3-3-3-3-3)

*Build

**Move with precisions in the higher rep sets in hopes of retaining good habits at heavier loads.

Metcon (Time)

75 Wallballs

200m Medball Carry

45 Toes to bar

600m Run
*Open the flood gates on this one.

**Test your abilites on the wall balls. 20? 30? 50? shoot for 1-3 sets.

***Run hard and fast on the carry and the finish.

****Toes to bar should be very labored. Find a rythem and move fast. Do not allow heartrate to drop during these.

Leave a Reply

Workout of the Day

CrossFit

  • CrossFit WOD 9/18/19

    Warm-up
    Walking lunges

    Duck Walk

    Medball Thruster

    Strict Half Pull ups/ring rows

    Strict Knee tuck/Leg Lifts

    Pull-ups

    Toes to Bar

    Metcon Brief:

    Rehearse rotation.

    3.2.1.Go!
    Metcon (2 Rounds for time)
    45s Bike for Watts

    then, on the Minute

    3 rounds

    12 Wallballs

    9 pull-ups

    6 toes to bar

    Rest 5 min

    2 rounds
    *Alternate options

    45s Bike for Watts

    then

    3 rounds

    12 Wallballs

    15 Ring Rows

    9 Knee tucks

    **Watts:

    Men-350-600

    Women 200-500

    ***Legs and grip will be hit hard here.

    ****0-45s are on the Bike followed by 15 sec of rest/transition to wall balls. Subtract 1m focused on the bike from your times.

CrossFit Teens

Archives