Tag

Clean
Warm-up 0-5:00 Briefing 5:00-20:00 Scorpions x20 Prone Y’s x20 Prone I’s x20 Prone Press x20 Yoga Pushups x10 20:00-35:00 Floor Press (5-5-5-5-5) *increase weight every set Metcon (Time) 35:00-45:00 MB Front Squat MB Press Clean Technique 45:00-55:00 50 Wall Balls 25 Power Cleans 50 Wall Balls 55:00-60:00 Cool Down and Clean Up
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Warm-up 0-5:00 Briefing 5:00-30:00 Arm Swings Leg Swings Wrist Stretch PVC Over Shoulder Stretch Barbell on Back Shoulder Rotations Upright Row Upright Row to Front Rack High Hang Muscle Clean High Hang Power Clean Low Hang Power Clean Lat Pressdown Knee Tucks Straight Leg Raises Toes to Bar Metcon (5 Rounds for reps) 30:00-50:00 5...
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Warm-up 0-5:00 Briefing 5:00-20:00 PVC Shoulder Stretch x30s Each Side Barbell Shoulder Rotations x20 Upright Row x10 Upright Row to Front Rack x10 High Hang Clean Low Hang Clean Clean from Ground Demo Complex (Above knee, below knee, ground) 20:00-35:00 3 Position Power Clean (1-1-1-1-1) Above knee, below knee, from ground Metcon (AMRAP – Reps)...
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Warm-up Upright row Dip/Drive/High Pull Low Hang Clean Pull Clean Pull High Hang Muscle Clean Hang Muscle Clean Muscle Clean High Hang Clean Low Hang Clean Squat Clean Clean Pull (3×2) *Across *Focus on hip extension Clean Pull + Clean (6×2+2) *Across Metcon (AMRAP – Rounds and Reps) 7 AMRAP 3 Hang Power Cleans 135/95...
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Warm-up (No Measure) Clean Upright Row Upright Row to Front Rack High Hang Muscle Clean Low Hang Muscle Clean Ground Muscle Clean Power Clean Metcon (AMRAP – Rounds and Reps) 20 AMRAP 4 Power Cleans 40 Double Unders 400m Row
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Warm-up Air squat Push up Barbell upright row to front rack Wall ball Handstand Muscle Clean (do A LOT of them) Strict HSPU test Kipping HSPU demo and trial Power Clean Discuss rotation and efficient transitions of movements Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power...
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Warm-up Row drills Focus on catch 1m @ less than 20spm 1m @ 20-25spm 1m @ max spm Mod archer Lateral lunge Standing hip rotation Banded squat Front squat- work on tempo Paused Front Squat (6×2) *Across/Tempo **3-2-3 ***The variables will greatly effect how much weight can be used. ****Create a consistent movement and learn...
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Warm-up Power warm-up Med ball chest pass Med ball granny shot (overhead) Deficit Clean Deadlift (stand on 35# plates) Clean deadlift Muscle clean Power clean high Power clean mid Power clean low Metcon (18 Rounds for weight) Power Clean Waves 5-3-1 x 3 Then 3-2-1 x 3 *There are 18 total sets of power cleans....
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Mamba & GiGi (AMRAP – Rounds and Reps) Amrap 18 5 Ring Muscle ups (pull-ups/C2B) 8 Power Cleans 24 Box Jumps 13 Burpees From CrossFit Invictus: “Today’s tribute to the legendary NBA All-star who’s work ethic remained unparalleled over the years. This workout, originally posted by us on April 13th 2016 in honor of his...
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Warm-up Banded ankle mobility Banded hip mobility Back bend/asst back bend T/y/I x8 each 2 rounds Push ups Pike push-ups HSPU Clean deadlift Muscle clean Power clean high Power clean mid Power clean low Clean Metcon (Weight) With a Running Clock Min 0-10 x10 push-ups Power clean 3-2-1 Min 10-20 x10 HSPU/Pike Push-ups Cleans 3-2-1...
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Workout of the Day

CrossFit

  • CrossFit WOD 7/10/20

    Warm-up
    0-5:00

    Briefing

    5:00-15:00

    I’s Y’s T’s

    Windmill

    Turkish Get Up Review

    15:00-30:00
    Turkish Get Up (1-1-1-1-1)
    Metcon (Time)
    30:00-40:00

    Hip Flexor Hold

    Hip Flexor Drives x15/15

    Kickouts x15

    High Knees

    Bum Kickers

    Power Skip

    Reverse Power Skip

    Wideouts x20 seconds

    Quick Feet x 20 seconds

    40:00-55:00

    1 mile run

    15 Squats every minute

    start with squats

    55:00-60:00

    Cleanup and cool down

CrossFit Teens

  • CrossFit Teens WOD 6/24/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    Scorpions x20

    Prone Y’s x20

    Prone I’s x20

    Prone Press x20

    Yoga Pushups x10

    20:00-35:00
    Floor Press (5-5-5-5-5)
    *increase weight every set
    Metcon (Time)
    35:00-45:00

    MB Front Squat

    MB Press

    Clean Technique

    45:00-55:00

    50 Wall Balls

    25 Power Cleans

    50 Wall Balls

    55:00-60:00

    Cool Down and Clean Up

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