Tag

C2B
Warm-up Bear crawl/ Crab Walk 50ftx2 Banded deadbug x20 Strict Hollow/arch Chest to bar & Snatch practice Hollow/arch dynamic Press to OHS Beat swings Pull under + Hang Snatch Pull-ups Snatch Chest to bar 10m to Practice/build weight Metcon (Time) x15 pull-ups/chest to bar pull-ups x9 Bar over burpees x3 Squat Snatch 4 rounds *This...
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Warm-up Candle Stick lateral steps (banded) 1m each arm. Candle Stick Squat x10 each arm (banded) Front rack hold 30 sec Front squat hold 30 sec Front squat x10 Metcon Prep: Beat swings/pull-ups/chest to bars increasing thruster bar. starting with empty bar and building to weight over 3 sets. Discuss rotations. 3.2.1.Go! Front Squat (10-8-5-5-5-5-5)...
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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 Circles Leg swings Knee to chest 3/5 strict pull-ups/ring rows 5 Burpees 10 air squats 3 rounds *pull-up v chest to Bar demo *Front squat prep 3.2.1.Go! Metcon (5 Rounds for time) Pull-ups/chest to Bar x8 Bar facing Burpees x12 Front squats x8 2 rounds *Perform 2 rounds every 5m for 25m. Time...
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Warm-up Inch worm x5 Hollow Arch (Hanging) DB/KB Front Squats x10 DB/Kb Front Squats x10 Practice Kick to HS x10 (wall or open floor) Beat Swings x10 Barbell thruster x10 HSPU Scaling (deficit, Pike, hand release) Chest to Bar Scaling (MU, C2B, Pull-ups, Ring Rows) Thrusters (Build to weight) Metcon (5 Rounds for time) Every...
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Warm-up Row 10 cals Burpee x5 Hollow arch/beat swing/Pull-up x10 Air Squat x10 3 rounds Front Squat Prep: Build by 1/3’s Chest to Bar Prep: Pull-up + chest to bar 5ish minutes of play. Metcon Prep: Build Front Squat to first set w/3 Burpee chest to bar/Pull-ups in between each set. Metcon (5 Rounds for...
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Warm-up Run 400m Nordic Lift x15 Lateral Lunge x10 each side Hollow Arch (hanging) x5 Air Squat x10 Dynamic Hollow Archx5 Front squat PVC x10 Beat Swings x5 Front Squat Bar x5 Pull-ups x3-5 Front squat (heavier) x5 Chest to Bars x3-5 Metcon (Time) Run 800m Directly into…. 15-12-9 Front Squat 135/95 Pull-ups Directly into…....
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Warm-up Warm-up High Kicks Butt Kickers High Knees High Skips Backward Skips Broad Jumps Hollow/Arch Hollow/Arch Dynamic Beat Swing (Formerly Half Pull-up) Pull-up Chest -to-Bar Metcon Prep 50ft Sprint x2 5 Burpee Box Jumps 3 Pull-ups 50ft Sprint x2 5 Burpee Box Jumpovers 3 Chest to Bars Metcon (Time) 50 ft sprint x4 x15 Burpee...
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Warm-up Max Double Under Prep: Calf Raises Bounds Singles Standing Double Single-Double-Single Doubles Max Double-Unders (AMRAP – Reps) Max set of Unbroken Double-Unders *10 minutes to set max unbroken set. **Alternate options: – Max Singles> Single-Double-Single Chest to Bar/Pull-up Prep: Hollow Arch (Slow + Dynamic) Kip w/hand release Half Pull-ups Pull-ups Chest to Bar Chest-To-Bar...
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Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutes
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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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