Tag

Burpee
Bench Press (5@55% – 5@65% – 5@75% – 3@85% – 1+@95%) Metcon (AMRAP – Rounds) AMRAP 20 400m run 15 wall-balls 15 burpees
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Bench Press (3@70% – 3@80% – 3+@90%) *Utilize wave 2 “90%” Laura (AMRAP – Rounds) With a partner, complete as many rounds as possible in 21 minutes of: 30-cal. row 20 burpees over the rower 10 power cleans ♀ 105 lb. ♂ 155 lb. To learn more about Laura click here Scaling: This workout should...
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Deadlift (5@65% – 5@75% – 5@85%) The last wave of deadlift ended last week. At the beginning of that wave, most of you had established a “90%” which equated to 90% of whatever your 1 rep max was at the time. Subsequently, each percentage prescribed at each set would therein be calculated based off whatever...
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Rope Climb Discuss foot wrap variations, i.e. s wrap/j wrap While seated on box, practice each foot wrap technique. Work to find the most comfortable technique. Once established, and while sitting on the box, utilize your preferred wrap and perform a few attempts at progressing from that seated position to going further up the rope....
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Deadlift (3@70% – 3@80% – 3+@90%) (3+) = attempt to hit 5-6 reps *If you find that you can exceed 5-6 reps then you will need to recalibrate your 1RM because it is most likely too low. Metcon (AMRAP – Reps) AMRAP 12 3-6-9-12-15…. Deadlift Bar Facing Burpee ♀ 125 lbs. ♂ 185 lbs.
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Warm-up (No Measure) Tabata Superman/Hollow Body Hold: 4 Sets: 0:00-0:20: Superman Hold 0:20-0:30: Rest 0:30-0:50: Hollow Body Hold 0:50-1:00: Rest Then… 50 Singles-Unders Dual KB/DB Strict Press x 8 25 Double-Unders Dual KB/DB Strict Press x 6 10 Triple-Unders Dual KB/DB Strict Press x 4 Handstand Push-ups (3 Max Effort Sets) Metcon (AMRAP – Reps)...
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Seated Shoudler Press (5-5-5-5-5) Movement Tempo: 3111 Metcon (Time) 3RFT: 400m Run 21 Deadlift 12 Bar-Over-Burpee
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12 Days of Christmas (Time) 1 Muscle-up 2 Burpees 3 Chest to Bar 4 Push-ups 5 Pull-ups 6 Thrusters 7 Bar Over Burpees 8 KBS 9 Sit-ups 10 Iron Mikes 11 KB Taters 12 Box Jumps 12 Days of Christmas #2 (Time) 1 Chest to Bar 2 Burpees 3 Pull-ups 4 Push-ups 5 Ring Rows...
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Handstand Walk (1 max effort attempt) 10 Ft. = 1 Rep *Utilize 15-20 Minutes; Work progressions, i.e. Tripod, handstand holds (assisted/non-assisted) Metcon (Time) For time: 100 ft. Handstand Walk/Bearcrawl 75 Cal Row 50 Box Jumps 25 Burpees
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Warm-up – Roll out calves, glutes, lats, and t-spine – Check chest, biceps and triceps for any unnecessary tension. If they feel tight, address them as well. – Ankle Flexion: 3 Sets, 8 reps each ankle. (Video below) 1. Sit on the floor with your legs stretched out in front of you. 2. Secure the...
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Workout of the Day

CrossFit

  • CrossFit WOD 2/26/2021

    Warm-up (No Measure)
    seated box jump (low) x 5

    wall walks x 3

    kb swing x 10

    seated box jump (medium) x 5

    hang clean w/pvc x 10

    push jerk w/pvc x 10

    seated box jump (high) x 5

    full clean w/bar x 5

    push jerk w/bar x 5

    *Rest 20-30 seconds between each movement, maybe more if discussing a movement

    **Execute very detailed reps, especially during the clean and jerk portions
    Coaches Note: Utilize the rest periods to discuss movements more technical in nature
    Crossfit Games Open 20.4 (Ages 16-54) (Time)
    For time:

    30 box jumps, 24 in/20 in

    15 clean and jerks, 95 / 65lb

    30 box jumps, 24 in /20 in

    15 clean and jerks, 135 / 85 lb

    30 box jumps, 24 in /20 in

    10 clean and jerks, 185 / 115 lb

    30 single-leg squats

    10 clean and jerks, 225 / 145 lb

    30 single-leg squats

    5 clean and jerks, 275 lb / 175 lb

    30 single-leg squats

    5 clean and jerks, 315 lb / 205 lb

    Time cap: 20 minutes
    Crossfit Games Open 20.4 Masters (55+) (Time)
    For ti…

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