Tag

Burpee
Metcon (Time) 150 calorie row 300 Russian KBS 100 calorie row 200 Wall Balls 50 calorie row 100 Burpees Partner workout Split movements evenly with any rep scheme Must complete movements in order
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Warm-up 0-5:00 Briefing 5:00-15:00 Upright Row Upright Row to press High Hang Muscle Snatch High Hang Power Snatch Low Hang Power Snatch Below Knee Power Snatch Power Snatch 15:00-30:00 3 Position Power Snatch (1-1-1-1-1) Hang; Below Knee; From Ground Same Weight Metcon (2 Rounds for time) 30:00-35:00 OH Squat Demo Burpee Demo 35:00-55:00 21-15-9 OH...
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Warm-up 0-5:00 Briefing 5:00-30:00 Tabata Hollow Rocks Pick Drill after pick drill row until 500m Burpee Technique 30:00-50:00 Metcon (AMRAP – Rounds and Reps) 20 AMRAP 400m Row 10 Burpees 20 Situps
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Warm-up 0-5:00 Briefing 5:00-15:00 Squat Therapy Pass Throughs Sots Press Behing Neck Press Snatch Balance 15:00-30:00 Snatch Balance (3-3-3-3-3) Same weight across Metcon (Time) 30:00-35:00 High Hang Muscle Snatch High Hang Power Snatch Low Hang Power Snatch Power Snatch Burpees 35:00-55:00 30 Power Snatches 5 Bar Facing Burpees every minute Start with burpees 55:00-60:00 Cool...
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Warm-up 0-5:00 Briefing 5:00-15:00 Single Leg Toe Touch Good Mornings Deadlift Technique 15:00-30:00 Deadlift (5-5-5-5-5) Metcon (AMRAP – Rounds and Reps) 30:00-40:00 Metcon Prep 40:00-55:00 15 AMRAP 20 Alt DB Snatches 10 Burpees to Target 55:00-60:00 Cool Down and Cleanup
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Warm-up 0-5:00 Briefing 5:00-20:00 Arm Swings Leg Swings Knee Hops Loaded Lateral Hops Lateral Knee Tucks 20:00-35:00 Max Height Box Jump (Distance) Max Height Box Jump Metcon (Time) 35:00-45:00 KB Romanian Deadlift KB Russian Swings KB American Swings 45:00-55:00 50-40-30-20-10 KBS 10-10-10-10-10 Burpees 55:00-60:00 Cool Down and Clean Up
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Warm-up 0-5:00 Briefing 5:00-20:00 500m Row High Hang Muscle Clean Low Hang Power Clean Power Clean from Ground Push Jerk Technique Burpees 20:00-25:00 WOD Prep Metcon (No Measure) 25:00-57:00 10 EMOM 200m/175m Row 1 min Rest 10 EMOM 6 Clean and Jerks 135/95 1 min Rest 10 EMOM 10 Bar Facing Burpees
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Warm-up 0-5:00 Briefing 5:00-25:00 Banded Hip Stretch Calf Stretch High Leg Kicks Leg Cradles Heel Walks Calf Raises High Knees Bum Kickers Wall Slides Fall into Sprint Metcon (10 Rounds for time) 25:00-55:00 10 Rounds 1 Round every 3 minutes 200m Sprint 10 Burpee Box Jump Overs
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Warm-up Prone Y’s x20 Prone T’s x20 Pushups x10 Mountain Climbers x20 Single Leg Toe Touches x10/10 Bulgarian Split Squats x10/10 Alternating Lunges x10 Metcon (Time) 10-20-30-40-50-60-70-80-90-100 Alternating Lunges 10 Burpees after every round
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Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Burpees Pushups Situps Warm-up Arm Swings x20 Leg Swings x20 Lunge with Side Bend x10 per side Inchworm with Pushup x10 Lying single straight leg raises x20 Split Jacks x20 Burpees x5 Pushups x5 Situps x5
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Workout of the Day

CrossFit

  • CrossFit WOD 8/11/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    Prone Rotations x10/10

    Prone Y x20

    Prone T x20

    Elbow Rotations x20

    High Pull

    High Pull to Front Rack

    High Hang Muscle Clean

    High Hang Power Clean

    Low Hang Power Clean

    Power Clean

    Push Jerk

    20:00-30:00
    Muscle Clean (3-3-3-3-3)
    Metcon (3 Rounds for time)
    40:00-55:00

    0-5:00

    30 Clean and Jerks 115/80

    5 minute cap

    5:00-10:00

    30 Clean and Jerks 135/95

    5 minute cap

    10:00-15:00

    ME Clean and Jerks 155/105

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