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Back Squat
Warm-up Wallsit 30 set Nordic Lift x15 2 rounds Sumo Squat x10 Narrow Squat x10 Normal Squat x10 Back Squat Prep: 1/3 half Fulll Squat Metcon prep: Singles/doubles x20 sit ups x10 Burpee Box jumps x5 2 rounds Back Squat (20-15-10) *Build **High reps = Deep burn ***Focus on every rep being impeccable ****One round...
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Warm-up Row Intervals 1 min @ 20SPM 1 MIn @ 24 SPM 1 MIn @ 30+ SPM 1 MIn @ 20 SPM Wallsit 30 sec Jump Squats x5 Hanging Hollow/Arch x10 DB DL x10 DB Hang Snatch x10 2 rounds Backsquat Prep: Waiter Squat x5/5 Back Squat x10-20 (Coaches Pace) Back Squat (10-10-10+) Metcon (AMRAP...
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Warm-up Row warm-up x15 each Legs/Shoulders/Arms Pick Drill 1m Arms 1m Arms/Torso 1m Full Stroke Kneeling Hamstring Stretch Hip Thrust x15 Inchworm to push-up x5 PvC Back Squat x10 (Coaches Pace) Metcon Prep: Rope Climb lecture (J-hook/Heel Hook v Wrapping leg) Handstand Push-up Demo and Scaling Build Back Squat Bar Set up work area Brehm...
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Warm-up Min 0-15 90/90 Breathing Wall sit Wall Flys Goblet Squat with Press 2×10 Back Squat Prep: 1/4 1/2 Full Jerk Prep Press Dip Drive Tall Jerks Jerk Briefing 50-60 Cooldown Walking Hell Swipes x20 steps Lunge with laced finger Reach x10 Each leg Scorpian w/Hold x5 30-50: Kutschbach (Time) 7 Rounds for time of:...
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Warm-up MIn 0-3 armless burpees x10 *pvc behind back **First one done wins Shirt **Second Place wins Free Drink ****Third place wins hug from their favorite coach Min 3-5 Briefing Min 5-15 Movement Prep Wallballs x10 SDHP x10 (Bar) Box Jumps x10 Push-Press x10 (Bar) Cal Row x10 Push-ups x10 Squats x10 20-60: Zeus (Time)...
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Warm-up Min 0-10 90/90 Breathing Seated Shoulder slides Nordic Lift x25 Squat with plate x5 (10 sec hold) Min 10-15 Brief 15-60: The CrossFit Total (Total Weight) Back Squat (1 Rep Max) Shoulder Press (1 Rep Max) Deadlift (1 Rep Max)
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Warm-up Min 0-10 Row x10 Strokes Rest 20 sec x5 For Distance Min 10-15 Banded Waddle x90 sec Lateral Lunge x5 Good Morning to Air Squat x5 Min 15-20 Back squat pre: 1/4 Squat 1/2 Squat Full Squat Min 20-25 Briefing 25-40: Back Squat (Build to a 2RM) 40-45: Back Squat (3×6) Emom 3 Weight...
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Warm-up Min 0-5 Cone Grab Min 5-8 5 point Squat x3 Min 8-10 Waiter Squat x10/10 Min 10-12 Back Squat 1/4 x10 Parallel x10 Bottom x10 Min 30-40 Metcon Rehearsal x10 Jump Rope Passes x10 Wallballs x5 Burpee Box jumps 2 rounds 12-30: Back Squat (Build to a 5RM) 40-60: Metcon (AMRAP – Rounds and...
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25-40: Back Squat (Build to a 10RM) 15 Min to Build to a Heavy 10 Rep Backsquat Warm-up Min 0-6 Line Drills **Down and back Length of the Floor: High Steps (forward/Backward) Walking Lunge (Forward/Backward) Side Shuffle High Skips Min 6-15 Nordic Lift x10 Goblet Squat x10 3 Rounds Min 15-20 Back Squat Prep: 1/4,Parallel,...
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Warm-up 400m run Ankle Mobility (Dorsi Flex) Squat and Twist x10 Press to Squat x5 PVC Then Bar Back Squat x10 Overhead Squat x10 2 rounds Jenny (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 20 Overhead Squats, 45# 20 Back Squats, 45# 400m Run In honor of U.S. Army Capt. Jennifer M. Moreno, of...
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Workout of the Day

CrossFit

  • CrossFit WOD 4/26/19

    Warm-up
    Step ups x10

    Waiter Squat x5/5

    Exploding Step-up x10

    Front Squat x10

    Clean & TTB Prep:

    Pull-unders

    Knee tucks x5

    Hang Clean

    Leg Lifts x5

    Hang Clean w/Bar

    Toes to Bar x5
    Hang Clean (2-2-2-2)
    *Build

    **Perform 5 strict hanging leg raises/toes to bar between each set.
    Metcon (Time)
    Row 400m

    Hang Squat Clean x15 95/65

    Toes to bar x15

    4RFT

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