CrossFit WOD 9/28/19

Warm-up

400m Run

Touch your toes/reach to the sky

Inch worm (stationary)

Air Squats

Metcon Prep:

DB Snatch Demo

HS Demo- Practice 3-5m

GHD Demo – Bend & Snap

Thruster Prep:

Front squat

Push Press

Thruster

3.2.1.Go!

Metcon (AMRAP – Reps)

1m on/1m off

DB/KB Snatch x5

Handstand walk/hold x4

Sit-ups/GHD Sit-ups x3

Thrusters x2
*Partner up w/someone of like fitness. This will help extent equipment and push you.

**Utilize a weight and movement that you can remain active for the entire 60s.

***GHD Sit-ups should be in your regular week of fitness to utilize them on this day. Practice some afterwards if you are unfamiliar with them.

****Perform 5 intervals of DB/KB Snatch, then 4 Intervals of HS Walk/Hold, then 3 Intervals of Sit ups, so on and so forth.

*****Handstand walk and hold count as fitness.

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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