Tag

Back Squat
Warm-up Back Squat (4×8) *Across (+70%) **Deliberately use targeted muscles. Slow down and get in tune with your body. Step-ups to reverse lunge (3×10) *Across **10 reps each leg. Metcon (No Measure) Hip Thrust x10 Sumo Squat x10 Calf raise x20 3 Rounds
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Warm-up Back Squat (10-10-10) *Across Metcon (No Measure) Sumo Deadlift 3×10 Back ext x15 Split Squat x10/10 Leg Lifts x10 4 rounds
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Warm-up 1/2 Tabata Burpee RKBS Plank Rest Leg Swings Banded lateral steps + Skip 5 + 10 (Both sides) Banded Squat x10 Back Squat Prep: PVC Bar Metcon:Prep 200m Run 10 KBS 5 Pull-ups Back Squat (10-8-6-4-2) *Build **Ensure weight is challenging but familiar. Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell...
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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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Workout of the Day

CrossFit

  • CrossFit WOD 7/13/19

    Warm-up
    Run 200m

    Suitcase carry 200ft

    x20 RKBS

    *partner up

    3.2.1.Go!
    Metcon (Time)
    Partner WOD

    Run 200m

    Farmers carry 100ft

    x30 Russian KBS (x2)

    20 RFT
    *Partners Alternate rounds

    **Target 2-3m rounds

    ***Utilize a weight that is challenging toward the end but can remain unbroken.

CrossFit Teens

  • CrossFit Teens WOD 7/5/19

    Shoulder Press (5-5-5-3-1)
    Metcon (No Measure)
    10 EMOM

    6 Power Snatches

    1 minute rest

    10 EMOM

    10 Burpee to bar

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