CrossFit WOD 9/6/19

Warm-up

Candle Stick lateral steps (banded) 1m each arm.

Candle Stick Squat x10 each arm (banded)

Front rack hold 30 sec

Front squat hold 30 sec

Front squat x10

Metcon Prep:

Beat swings/pull-ups/chest to bars

increasing thruster bar. starting with empty bar and building to weight over 3 sets.

Discuss rotations.

3.2.1.Go!

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

*Build

**Focus on balance in the early sets and retain as the load increases.

Metcon (Time)

Cal Bike x30

Dubs/singles x150

C2B/Pull-ups x30

Thrusters x30
*Cal Bike will set the tone for the entire workout.

**Push yourself, but retain elegance and control your mistakes.

***Maintain skill and weight standards that allow for 2-3 sets for completion of each movement.

Workout of the Day

CrossFit

  • CrossFit WOD 11/19/19

    Warm-up
    SG Barbell upright row

    Strict power snatch H/m/l

    Tall power snatch h/m/l

    Pull-under h/m/l

    power snatch h/m/l

    3 POS power snatch

    Metcon prep:

    Low single/high single/double attempt

    Burpee over bar efficiency
    3 POS Power Snatch (5×2/5×1)
    *Across on doubles; Build on singles

    ** “3 POS” refers to a high, mid, and low catch position.

    ***Be obsessive on position.
    Metcon (Time)
    150 double unders or 25 cal on bike

    35 burpees over the bar

CrossFit Teens

  • CrossFit Teens WOD 11/8/19

    Crossfit Games Open 20.5 Teens (Ages 14-15) (Time)
    For time, partitioned any way:

    40 muscle-ups

    80-cal. row

    120 wall-ball shots 14/20 lb ball to 9 ft.

    Time cap: 20 min.
    Crossfit Games Open 20.5 Teens Scaled (Ages 14-15) (Time)
    For time, partitioned any way:

    40 chin-over-bar pull-ups

    80-cal. row

    120 wall-ball shots, 14-lb/20lb ball to 9 ft.

    Time cap: 20 min.

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