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 2/26/2021

    Warm-up (No Measure)
    seated box jump (low) x 5

    wall walks x 3

    kb swing x 10

    seated box jump (medium) x 5

    hang clean w/pvc x 10

    push jerk w/pvc x 10

    seated box jump (high) x 5

    full clean w/bar x 5

    push jerk w/bar x 5

    *Rest 20-30 seconds between each movement, maybe more if discussing a movement

    **Execute very detailed reps, especially during the clean and jerk portions
    Coaches Note: Utilize the rest periods to discuss movements more technical in nature
    Crossfit Games Open 20.4 (Ages 16-54) (Time)
    For time:

    30 box jumps, 24 in/20 in

    15 clean and jerks, 95 / 65lb

    30 box jumps, 24 in /20 in

    15 clean and jerks, 135 / 85 lb

    30 box jumps, 24 in /20 in

    10 clean and jerks, 185 / 115 lb

    30 single-leg squats

    10 clean and jerks, 225 / 145 lb

    30 single-leg squats

    5 clean and jerks, 275 lb / 175 lb

    30 single-leg squats

    5 clean and jerks, 315 lb / 205 lb

    Time cap: 20 minutes
    Crossfit Games Open 20.4 Masters (55+) (Time)
    For ti…

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