Tag

Back Squat
June 7, 2020ByIn

CrossFit WOD 6/8/20

Warm-up 0-5:00 Briefing 5:00-20:00 Pigeon Stretch Grasshopper Lunge to Reach 5 Point Squat Good Mornings Quarter Squat Half Squat Full Squat 20:00-35:00 Back Squat (5-5-5-5-5) *Building every set *Increase from last week Metcon (AMRAP – Reps) 35:00-45:00 KBS Demo Hanging Shoulder Shrugs Press Down Kipping Swings Half Pull Ups Pull Ups 45:00-55:00 7 AMRAP 3-6-9-12-15…...
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May 31, 2020ByIn

CrossFit WOD 6/1/20

Warm-up 0-5:00 Briefing 5:00-20:00 Pick Drill Legs x10 Legs/Back x10 Legs/Back/Arms x10 Row 30:30 x5 Back Quarter Squat x10 Back Half Squat x10 Back Squat x10 20:00-35:00 Back Squat (5-5-5-5-5) Increase in weight every set. Every two minutes Metcon (AMRAP – Rounds and Reps) 35:00-40:00 WOD Prep PVC Thruster Demo 40:00-55:00 12 AMRAP 12 Thrusters...
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February 18, 2020ByIn

CrossFit WOD 2/19/20

Warm-up Pick drill catch to ext. Then x3 2m rounds Foam roll legs and lats Rope hang Air squat Push up Rope knee tuck Back squat Pike push up Rope climb Handstand profession Build back squat 3.2.1.Go! Brehm (Time) For Time: 10 Rope Climbs, 15″ 20 Back Squats, 225# 30 Handstand Push-ups 40 Calorie Row...
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February 9, 2020ByIn

CrossFit WOD 2/10/20

Back Squat (5-5-3-3-3+) Metcon (Time) 50 Weighted Stepups 50 Pull-ups 35 Weighted Step Ups 35 Pull-ups 20 Weighted Step Ups 20 Pulups
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January 5, 2020ByIn

CrossFit WOD 1/6/20

Warm-up Squat and twist Elevate the heels using plates high lift, medium lift, and floor level.3 each arm Air squat Shoulder press Deadlift Back squat The CrossFit Total (Total Weight) Back Squat (1 Rep Max) Shoulder Press (1 Rep Max) Deadlift (1 Rep Max)
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December 22, 2019ByIn

CrossFit WOD 12/23/19

Warm-up Hydrants Superman hold 90s Spanish squat Weight assisted ankle stretch Banded squat Backsquat prep 1/4 1/2 Full Metcon (11 Rounds for weight) Row 750m Back squat every 2m *Round 1 2×15 Round 2 3×10 Round 3 3×5 Round 4 3×1 **Build every round. ***The intent of the row is to provide blood flood and...
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December 15, 2019ByIn

CrossFit WOD 12/16/19

Warm-up Jumping jacks Plyo circuit Banded hydrants Banded split squats (off rig) Pick three. Different heights to raise your heels. High, medium, floor. Squat and twist x3 each arm Then Squat x10 @ each height Snatch from hip Practice transitions Box jump over prep Back Squat (3×5) *Across **If you have been present for the...
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December 8, 2019ByIn

CrossFit WOD 12/9/19

Warm-up Banded hydrants Banded split squats (off rig) Pick three. Different heights to raise your heels. High, medium, floor. Squat and twist x3 each arm Then Squat x10 @ each height Metcon prep Demo three positions and purpose. Practice 3.2.1.Go! Back Squat (5×5) *Across **If you have been present for the past several weeks of...
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December 1, 2019ByIn

CrossFit WOD 12/2/19

Warm-up Wall sits Dead bugs Spanish Squats Banded squats Back squat prep 1/4 1/2 Full Metcon prep: Demo movements Explain flow 3.2.1. Go! Pause Back Squat (3×1) *Increase weight each set **Slow tempo in decent. 3-5s ***The pause is a big variable that will effect the weight. Make it challenging, but precision is still the...
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November 24, 2019ByIn

CrossFit WOD 11/25/19

Warm-up Wall sits Dead bugs Banded lateral walks Banded squats Waiter squats (DB) Back squat prep 1/4 1/2 Full Metcon prep: Demo movements Explain flow 3.2.1. Go! Pause Back Squat (3×1) *Increase weight each set **Slow tempo in decent. 3-5s ***The pause is a big variable that will effect the weight. Make it challenging, but...
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Workout of the Day

CrossFit

  • CrossFit WOD 7/10/20

    Warm-up
    0-5:00

    Briefing

    5:00-15:00

    I’s Y’s T’s

    Windmill

    Turkish Get Up Review

    15:00-30:00
    Turkish Get Up (1-1-1-1-1)
    Metcon (Time)
    30:00-40:00

    Hip Flexor Hold

    Hip Flexor Drives x15/15

    Kickouts x15

    High Knees

    Bum Kickers

    Power Skip

    Reverse Power Skip

    Wideouts x20 seconds

    Quick Feet x 20 seconds

    40:00-55:00

    1 mile run

    15 Squats every minute

    start with squats

    55:00-60:00

    Cleanup and cool down

CrossFit Teens

  • CrossFit Teens WOD 6/24/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    Scorpions x20

    Prone Y’s x20

    Prone I’s x20

    Prone Press x20

    Yoga Pushups x10

    20:00-35:00
    Floor Press (5-5-5-5-5)
    *increase weight every set
    Metcon (Time)
    35:00-45:00

    MB Front Squat

    MB Press

    Clean Technique

    45:00-55:00

    50 Wall Balls

    25 Power Cleans

    50 Wall Balls

    55:00-60:00

    Cool Down and Clean Up

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