Box Jump
Warm-up EMOM x 15mins 1st – 5 Broad Jumps 2nd – 8-10 Band Pull Throughs 3rd – Assault Bike or Row 30 sec (increase pace each minute from easy to tough) Deadlift Segmented Clean Deadlift (3-3-3-3-3) Tempo: 3131 Watch video below for example. Same weight across Metcon (No Measure) 5 Sets – Increase effort 10...
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Warm-up * Today’s overall performance in the overhead squat and the metcon is highly contingent upon possessing an adequate and active end-range of motion in a series of joints, primarily the ankles, hips, and shoulders. Below I have attached a few videos you can utilize during the warm-up. If assistance is needed, don’t hesitate to...
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Warm-up 0-5:00 Briefing 5:00-25:00 Jump Rope Warmup Singles/Doubles Knee to Elbow Warmup Stepups Knee Tucks Box Jumps High Pull High Pull to Press High Hang Muscle Snatch High Hang Power Snatch Hang Power Snatch Metcon (5 Rounds for reps) 5 Rounds, 1 min per station for max reps Double Unders Knee to Elbows Box Jumps...
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Warm-up 0-5:00 Briefing 5:00-15:00 Wrist Mobility Elbow Rotations Muscle Clean Demo and Technique Muscle Clean (3-3-3-3-3) Same weight across Metcon (2 Rounds for time) On a running clock at 0:00 3 RFT 10 Power cleans 115/75 10 Box Jumps at 10:00 3 RFT 10 Thrusters 115/75 10 Chest to Bar Pullups
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Warm-up 0-5:00 Briefing 5:00-30:00 Pick Drill 30:30 Scorpion Laying Rainbow 90/90 Hold Kneeling T-spine V Ups DB C&J Demo Toes to Bar Demo Box Jumps Pushups Situps Metcon (2 Rounds for reps) 10 AMRAP 10/8 Cal Row 5/5 DB Hang Clean and Jerk 50/35 10 Toes to Bar 5 min Rest 10 AMRAP 10 Box...
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Warm-up 0-5:00 Briefing 5:00-20:00 I, Y, T, W Deadbugs Renegade Row Pendlay Row (5-5-5-5-5) Same Weight Metcon (No Measure) Tabata Box Jumps DB Snatch Situps Double Unders
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Warm-up 0-5:00 Briefing 5:00-30:00 Banded Single Leg Toe Touch Banded Reverse Lunges KB Romanian Deadlift KB Halos KB Swing MB Thruster Wall Balls Box Jump Overs Toes to Bar Warmup Metcon (5 Rounds for reps) 5 Rounds 30s work/30s rest min 1: KBS min 2: Wall Balls min 3: Box Jump Overs min 4: Toes...
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Warm-up 0-5:00 Briefing 0-20:00 Ankle Mobility Band Pull Aparts OH Band Pull Aparts OH Squat with band tied to rig PVC OH Squat against rig OH Squat Technique Overhead Squat (5-5-5-5-5) Increase weight every round Metcon (Time) 30-20-10 Pistol Squats Box Jumps Situps
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Warm-up 0-5:00 Briefing 5:00-30:00 Foam Roll Row 30:30 Tabata Hollow Rocks Kneeling Lunge Knee Raise Kneeling Kickouts 90/90 Pigeon Stretch 90/90 Internal Rotation Lift Ankle Hops no hips Ankle Hops Loaded Hips Knee Tucks Box Jumps Pull Up Progression Metcon (Time) 3 RFT 500m Row 21 Box Jumps 12 Pull-ups
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Metcon (AMRAP – Rounds and Reps) 20 AMRAP 50 Double Unders 20/18 cal row 15 Box Jumps 10 HSPU
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Workout of the Day


  • CrossFit WOD 5/7/21

    T Spine Rotations x15 each side

    Scorpions x20

    Deadbugs x20

    Single Leg Deadlifts x15

    Kneeling Hip Flexor Lifts x15

    Clean Technique
    3 Position Power Clean (1-1-1-1-1)
    Above knee, below knee, from ground
    Same weight across
    Metcon (Time)

    Double Unders



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