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Bench Press
Push Jerk (10×3) Bench Press (10×3) *Build for each set. ** If you peak before the 10th set. Drop to a challenging but completable weight and finish the remaining. Bench Press (10×3) *Build for each set. ** If you peak before the 10th set. Drop to a challenging but completable weight and finish the remaining....
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Bench Press (2RM) Metcon (Time) Partner Workout 150 Wall Balls Partner Farmers Hold 100 Box Jump Overs Partner Farmers Hold
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Warm-up Inch worm Hip thrust Wall slides (Shoulders) Push-ups 3xME (stop @ 20) 5k Prep: Pick drill: Catch to Extension Legs Shoulders Arms Put it together 3.2.1.Go! Bench Press (3-3-3-3-3-3-3-3-3-3) *Build **If you peak before the 10 sets are up remove 10–20% and finish remaining sets across 5k Row (Time) Max Effort 5k Row
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Warm-up I’s/Y’s/t’s Barn Door Bench Demo Metcon Prep 3.2.1. Go! Bench Press (Build to 3RM) *S[pend 15m Building to a 1RM. **If you find it early, drop 30% off and complete sets of 3-5 until time is over. Metcon (4 Rounds for reps) Amrap 6 Wallballs Amrap 5 Burpees to Target Amrap 4 Dubs Amrap...
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Warm-up CS: Activation Push-ups x10-20 Ring rows x20 Bench Press (4×10) *Across Metcon (No Measure) Neutral grip DB Bench x10 Chin ups x5-10 (x3 negatives) 3 rounds Push ups ME + 30 sec plank w/arms locked out 3 rounds Tricep press down Barbell curls 3×10
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Warm-up Before Class: CS Activation Banded Pull-aparts x30 1 Set of ME Push-ups (stop @ 30) Metcon (No Measure) Close Grip Bench 4×12 DB Fly x10 Upright Row x10 4 rounds Banded Fly x12 Banded Kickbacks x10 3 rounds Lateral Raises x10 Standing Tricep ext x10 3 rounds
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Warm-up Prone Cross w/Rotation Prone snow angle Plyo push-ups Metcon (No Measure) Bench 4×10 (Across) DB Neutral Grip Bench 3×10-15 Dips 3xMEx2 Barbell skull crusher x10 Push-ups xME 3 rounds
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Bench Press (5-5-3-3-3+) Metcon (AMRAP – Rounds and Reps) 10 AMRAP 10 Lateral Hops 5 Pull-ups 10 Lateral Hops 10 Pushups 10 Lateral Hops 15 Squats
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Warm-up Push-ups Rows (ring or Bar) Ring Dip support 20-30sec Pull-ups Bench Chest to Bar DB/KB Press Metcon (No Measure) Bench x10 Row x10 (rings or bar) 5 rounds Chest to Bar pull-ups x10 (strict or kipping) DB/KB Press x10 5 rounds *Stay across with all weights. **Maintain rep scheme, scale movements up or down...
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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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Workout of the Day

CrossFit

  • CrossFit WOD 11/20/19

    Warm-up
    Banded Hydrant x10 each leg

    Wall slides (heel)

    Air squats

    Russian swing

    3.2.1.Go
    Winter Time Hustle (Time)
    Run 200m

    15 KBS

    15 Wallballs

    8 rounds for time

CrossFit Teens

  • CrossFit Teens WOD 11/8/19

    Crossfit Games Open 20.5 Teens (Ages 14-15) (Time)
    For time, partitioned any way:

    40 muscle-ups

    80-cal. row

    120 wall-ball shots 14/20 lb ball to 9 ft.

    Time cap: 20 min.
    Crossfit Games Open 20.5 Teens Scaled (Ages 14-15) (Time)
    For time, partitioned any way:

    40 chin-over-bar pull-ups

    80-cal. row

    120 wall-ball shots, 14-lb/20lb ball to 9 ft.

    Time cap: 20 min.

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