Warm-up 3 Rounds 20s Alternating Lunges (Front, reverse, lateral) 10s Rest 20s Single Arm Side Plank R 10s Rest 20s Bottom Squat Hold 10s Rest 20s Single Arm Side Plank L 10s Rest 20s Bike 3 Position Power Snatch (1-1-1-1-1) Hang; Below Knee; From Ground Same weight across Metcon (Time) 2 RFT 15/12 Calorie Bike...
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Front Squat (5@45% – 5@55% – @65% – 5@75% – 5+@85%) *Utilize your heavy single from last Monday (3/8/2021). Take 90% of that number, then utilize that to formulate your numbers based on the prescribed percentages. Metcon (Time) For Time: 50 cal row 50 db hang C&J 30 cal row 30 db hang C&J 10...
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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,...
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Warm-up (No Measure) Complete the following: cal row x 10 (slow) hollow body hold x 30sec superman hold x 30sec single arm kb russian swing x 8/each arm single arm kb press x 8/each arm cal row x 10 (faster) hanging knee raise x 6 dumbbell hang clean x 6/each arm dumbbell push press x...
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Metcon (Time) Lyla 10-9-8-7-6-5-4-3-2-1 reps for time of: Muscle-ups Bodyweight clean and jerks Scaling: This workout contains a high volume of two difficult exercises. If you can perform some muscle-ups but not all 55 reps, eliminate the early rounds to reduce the total number of reps. Newer athletes should substitute with both gymnastics pulling AND...
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Warm-up (No Measure) Complete 2 Rounds: Inch Worm to Hollow Body 20 ft. Rest 15sec Suitcase Deadlift KB/DB x 8L/8R Rest 15sec KB/DB Push Press x 8L/8R Rest 15sec Ring Row x 8 Rest 15 Metcon (Time) For Time: 50-35-20 Cal Row DB/KB Hang Clean and Jerk* *Alternate arms every 5 reps
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Warm-up (No Measure) Banded Side Steps x 20 Banded Forward Walk x 20 Banded Backward Walk x 20 Banded Hip Bridges x 8 (2 second pause at the opening of the hip) Banded Single Leg Hip Bridge x 8/each leg Complete 2 sets: 8 Banded Pull Throughs Rest 15 seconds 12 Lunges, alt. (6L/6R) Rest...
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Gymnastics Complete 3 Sets: Hollow Body Hold 30 Sec Seal Stretch 30 Sec Complete the following: Accumulate 1 minute hanging from the bar -Rest 90 Seconds- Accumulate 45 seconds hanging Knees-over-hips -Rest 90 Seconds- Accumulate 30 Second hanging L-Sit Complete the following: Accumulate 1 minute in ring dip support -Rest 90 Seconds- Accumulate 1 minute...
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Warm-up 3 Sets: Double Unders/Single Unders x 25 Rest 15 seconds Reverse Quadruped Crawl* x 25 Ft. Rest 15 seconds Broad Jump x 25 Ft. Rest 15 seconds Half Kneeling Landmine Press* x 8/each arm *Videos Below Warm-Up Notes: – Utilize jump rope task to work on the double under skill. If ability is not...
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Warm-up Pull-ups (5-5-5-5-5) Perform these as strict as possible. If need be, utilize a scaled variation that will give the same stimulus. Metcon (Time) Pre-WOD:” Take a top down approach to warming up the clean. Select a bar or PVC pipe. Start with a muscle clean from the high hang (Hip pocket; Shoulders directly over...
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Workout of the Day


  • CrossFit WOD 5/14/21

    Prone Y’s

    Prone T’s

    Prone Presses

    Reverse Snow Angel

    Yoga Pushups

    Goblet Squat Hold

    Goblet Squats

    Goblet Squat Thruster

    Metcon (8 Rounds for time)
    8 Rounds every 3 Minutes

    12/10 calorie Bike

    10 DB Thrusters 35/25

    8 Burpee Box Jump Overs

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