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C&J
Warm-up 5m of double under practice BEFORE class Bar asst squat hold Squat hold (front rack) Press in split/jerk Pull-under Push press Hang clean Tall jerk Clean & jerk Metcon prep: 10 dubs 10 sit-ups 3 chin-ups/MU Clean and Jerk (3×2) *15m to build to your heaviest 2 rep for today. **3×2 @ 80%. Aim...
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Warm-up Shoulder rolls Lunge with reach overhead KB movement Demo KB clean and Jerk Prep: Front Rack talk “Thumbs behind” Demo Iron Shoulders (Weight) KB Candle stick walk 100ft Rear scale w/row x10 KBS w/high pull x5 3 rounds on each arm. *Maintain same weight on all three sets. **candle stick carry will be the...
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Warm-up Banded hamstring curls x20 Wall sit x45 sec Sumo squat x15 2 rounds Metcon Prep: Running: Marching March (running cadence) Lean into run. Clean and jerk prep: Clean Jerk Cycling advice Metcon Prep 200m run 5 push-ups 5 KBS each arm. Metcon (AMRAP – Rounds and Reps) Run 400m x15 Push-ups x30 KB Clean...
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Warm-up 30:30 Row Burpee Box jump Knee Tucks Push-up Metcon Prep: DB Snatch x10 Burpee Box Jumps x5 Toes to Bar x5 Bench x10 Metcon (Time) Partner WOD 100 DB Clean and Jerk 100 Cal Row 100 Burpee Box Jumps 100 Toes to Bar 100 Bench Press *Split reps evenly between athletes **Scale appositely so...
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Warm-up 3 rounds NOT for time Side plank 30 sec Strict Press x10-8-6 Banded Pull-aparts x15 Push-Press Prep: Dip Drive Push-Press Metcon Prep: Wallball x5 Clean and Jerk x3 Dubs x10 2-3 rounds building to Metcon weight. Push Press (5-5-5-3-3-3) *Build **Keep feet flat (May feel slower) ***Hold bar on chest between each set. (No...
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Warm-up Row 250m L-Sit/Knee tuck 20 sec Burpee broad Jump x5 3 rounds Metcon Prep: Clean and Jerk- Pull-under Press Hang Clean Pause Jerk Clean & Jerk Rehersal: Row 150m 5 Bar facing Burpees 3 Clean and Jerks Metcon (4 Rounds for time) Every 6 minutes Row 500m 15 Bar Facing Burpees Clean and Jerk...
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Warm-up Squat Hold 1 Min Straddle stretch 1 Min Straddle Leg lifts x20 Air Squat x20 Overhead Squat x10 Snatch Pull-unders Clean Pull-unders Tall Jerks Hang Snatch Snatch Hang Clean Pause jerk Clean Jerk Snatch (x1 EMOM10) Clean and Jerk (x1 Emom 10) *Have a game plan for what weights you will use. This will...
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Warm-up Before class starts: CS Activation Row x10 Strokes @ 15/20/25/30SPM x3 5 Burpees between each interval Clean and Jerk Prep: W/bar- Pull-Under Press in Split/Squat Hang Clean Pause Jerk Clean & Jerk Clean and Jerk (10×1) *Emom **Build ***Utilize Split or Push Jerk Metcon (AMRAP – Rounds and Reps) Squat Clean and Jerk x3...
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Warm-up Banded Side Steps + Lateral Skip 3×5/10 Banded Row x15 Banded W/Y x15 Burpee Broad Jumps x10 Knee Tucks + Leg Lift 1+1×5 Barbell Prep: Pull-Under Press Hang Clean Pause Jump Clean & Jerk Thruster Metcon Rehersal/Prep: Clean & Jerk x3 Lateral Burpees x3 Thruster x3 Toes to Bar x3 2-3 rounds building in...
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Warm-up Before Class Starts CS: Activation All fours: Shoulder Circles Hip Circles 2 Rounds Air squat x10 Walkout to Push-up x5 Clean Prep: Clean Deadlift Pull-under Press Hang Clean Pause Jerk Clean and Jerk Metcon Prep 2-3 rounds of 3 reps unbroken Clean and Jerk (15×1) Emom 10 Build Emom 5 Across @ 80% of...
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Workout of the Day

CrossFit

  • CrossFit WOD 9/18/19

    Warm-up
    Walking lunges

    Duck Walk

    Medball Thruster

    Strict Half Pull ups/ring rows

    Strict Knee tuck/Leg Lifts

    Pull-ups

    Toes to Bar

    Metcon Brief:

    Rehearse rotation.

    3.2.1.Go!
    Metcon (2 Rounds for time)
    45s Bike for Watts

    then, on the Minute

    3 rounds

    12 Wallballs

    9 pull-ups

    6 toes to bar

    Rest 5 min

    2 rounds
    *Alternate options

    45s Bike for Watts

    then

    3 rounds

    12 Wallballs

    15 Ring Rows

    9 Knee tucks

    **Watts:

    Men-350-600

    Women 200-500

    ***Legs and grip will be hit hard here.

    ****0-45s are on the Bike followed by 15 sec of rest/transition to wall balls. Subtract 1m focused on the bike from your times.

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