Tag

Assault Bike
Warm-up (No Measure) Partner Bike 10-8-6-4-2 cal Front Squat Strict Press Dip/Drive Push Press Thruster Work on timing of thruster movement Metcon (6 Rounds for time) 6 Round for time Every 3 Minutes 15/12 Cal Bike 15 Thrusters 95/65
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Warm-up 10-8-6-4-2-M 5-4-3-2-1-W Bike cal- form groups of three and sprint the rounds. Hang/twist/shrug Hollow/Arch on ground Static Hollow/Arch hanging Dynamic Hollow/Arch Beat swings – 2 sets. Second higher than the first. Pull-ups – kipping 2 sets Pull-ups- butterfly 2 sets Chest to bar mechanics. Metcon prep: Talk rotation for classes bigger than 5. Burpee...
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Warm-up Banded side steps 50ft Squat and twist Waiter squat SG Push press SG Push jerk Snatch balance Metcon prep: Wallball Burpee 2×5 Snatch Balance (4×3) *Across **Build your confidence in the light weights and the build to working weight that will challenge that consistency Metcon (Time) Buy in-Cal bike 15/10 Wallballs x30 Burpees x15...
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Warm-up Deep breathing 90/90 Half plank w/clam Rowing: Pick Drill – catch to extension Metcon (3 Rounds for time) Bike 20 cal Row 3k Rest 3m Bike 20cal Row 2k Rest 3m Bike 20cal Row 500m
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Warm-up Hang and twist/shrug Air squat- relaxed, rig assisted Kipping swing (static) Air squat Kipping Swing Dynamic Front squat Beat swing Push press Leg lift/knee tuck Thruster Pull-up Toes to bar Metcon (Time) 20/14cal bike 20 Thrusters 95/65 20 Toes to bar 20 Thrusters 20 Pull-ups 20 Thrusters *We are seeking a strong stimulus here....
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Warm-up V-up x10 Hollow body flutter x30s Half L-sit 10s each Leg (hanging) Plyo push-up x5 each arm over a plate. 3 Rounds Sprawl on mat 45s Straddle stretch to heels over head x5 3 rounds Metcon prep Discuss rotation and expectations. 3.2.1.Go! Metcon (No Measure) 15/10 cal bike Burpee x7 Every 90s for 4:30m...
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Warm-up Barbell upright row Strict power clean H/m/l Tall power clean h/m/l Pull-under h/m/l power clean h/m/l 3 POS Power clean 3 POS Power Clean (5×2-2-2 then 5×1-1-1) *Across on doubles; Build on singles ** “3 POS” refers to a high, mid, and low catch position. ***Be obsessive on position. ****Increased weight from 11/12 Metcon...
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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....
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Warm-up Snatch Grip DL + Snatch (2+1) *20m to find a heavy complex. **Build based on your consistency. If it doesn’t feel right, repeat it till it does. ***Be ambitious, it’s a chance not just to learn a lot, but also to test your abilities. Metcon (Time) Bike 30/20 cal Wallball x45 Bar facing burpees...
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Skill Work Side plank 30s Banded Hydrant x10 Ring inch worm x6 3 rounds Metcon Prep: Ring push-up Hollow hold Half press w/hold Push-up Metcon (Time) Partner Workouts- Alternate rounds Bike 9 cal Burpees x7 Ring push-ups x5 20 rounds for time *Keep the bike under 30s. **Burpees will feel very sluggish. Keep a disciplined...
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Workout of the Day

CrossFit

  • CrossFit WOD 6/3/20

    Warm-up
    0-5:00

    Briefing

    5:00-30:00

    Arm swings x20

    Leg swings x20

    Banded Hip Stretch x30s

    Calf Stretch x30s

    High Leg Kicks

    Leg Cradle

    Single Leg Hops

    Bum Kickers

    High Knees

    Wall Slides

    Jog

    Squat Therapy

    Demo Single DB Overhead Squats
    Metcon (Time)
    30:00-50:00

    WOD Prep

    4 RFT

    400m Run

    15 DB OH Squats R

    15 DB OH Squats L

    50:00-60:00

    Cool Down and Clean Up

CrossFit Teens

  • CrossFit Teens WOD 3/12/20

    Deadlift (5-5-3-3-3+)
    CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
    10 Min AMRAP
    5 Shoulder to Overhead 115# / 75#
    10 Deadlifts 115# / 75#
    15 Box Jumps 24″ / 20″

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