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Bench Press
Warm-up Arm Swings (across;up) Leg Lifts Air Squats High Knees High Kicks Metcon Prep: Floor Press w/Bar (explain a “stacked forearm”) Toes to Hips KB Front squat *Create Metcon area. 3.2.1.Go! Metcon (AMRAP – Rounds and Reps) Run 600m 21 Bench 15 Toes to Bar 9 KB Front Squats Amrap 25 *Bench should be unbroken...
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Warm-up 30:30 Row Burpee Box jump Knee Tucks Push-up Metcon Prep: DB Snatch x10 Burpee Box Jumps x5 Toes to Bar x5 Bench x10 Metcon (Time) Partner WOD 100 DB Clean and Jerk 100 Cal Row 100 Burpee Box Jumps 100 Toes to Bar 100 Bench Press *Split reps evenly between athletes **Scale appositely so...
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Warm-up Banded w/y banded Split Squat Bench Prep: Demo Coaches Pace Reverse Pick-Drill: 1 Min Arms 1 Min Arms/ Shoulders 1 Min Arms/ Shoulders/Legs Metcon Prep: Row 250m Bench x10 Walking Lunge x25ft Row 200m Bench x5 Front Rack Walking Lunge x25ft Row 150m Bench 1-2 (Metcon weight) OH Walking Lunge x25ft Metcon (Time) Row...
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Warm-up CS: 90/90;W/Y Bench Press (4×10) *Across Metcon (No Measure) Neutral Grip DB Bench x10 DB Fly x10 3 rounds Ring Dips 3×6-10 Tricep Kickbacks Tricep Pressdowns 3×10
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Bench Press (3×5 5×10) 3×5 (Heavy;Across) 5×10 (Modreate:Across) *Maintain unbroken rounds but near failure each set. **Form should remain a conscious effort. Metcon (No Measure) Deficit Push-ups Ring Rows 4×6-12 Skull crusher Reverse barbell curl 3×10
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Warm-up 3 Progressive Rounds 100m Run x10 Thrusters x10 Push-Press x10 Floor Press 45/35 100m Run x10 Thrusters x10 Push Press x10 Floor Press 95/65 100m Run x10 Thrusters x10 Push-press x10 Bench Press Metcon Weight Roney (Time) 4 Rounds for time of: 200m Run 11 Thrusters, 135# 200m Run 11 Push Press, 135# 200m...
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Bench Press (5×6+12) *drop-set Metcon (No Measure) Ring Push-up 5×8-12 Straight arm Pull-down 5×15 Skull Crushers 3×20 Barbell Curls 3×20
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Warm-up Min 0-10 High Skips 45 sec Side shuffle with arm swing 45 sec walking High Kicks 45 sec 90/90 Wall Slides x10 Superman Flutter x1 min Sot Press x10 Min 10-25 Overhead Squat Prep: 1/4 1/2 Full Clean Prep Pull-under Hang Clean Clean Bench Prep Puase on chest x5 Normal pace x5 Min 25-30...
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15-30: Bench Press (Build to a 5RM) Warm-up Min 0-10 Knee to elbow rock 30 sec Push-up x5 Leg Lift x5 3 rounds Min 10-15 Bench Press Prep Demo x5 w/ pause x5 normal pace Min 30-40 Metcon Prep: Toes to Hips x5 Pike Push-up x5 KBS (Light) x5 Toes to Bar x3 HSPU x3...
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Warm-up Min 0-5 Rainbow x10 Inch worm x10 Squat and Rotate x10 Min 5-10 Workout Brief and Demo MIn 10-20 Warm-up Bench/Thruster Thruster Front Squat x10 Push-Press x10 Thruster x10 Bench Pause on chest x10 (empty bar) Min 20-30 Workout Rehearsal x3 Bench x3 Pull-ups x3 Thrusters 30-60: T.J. (Time) For Time: 10 Bench Presses,...
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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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