Tag

Deadlift
Warm-up Back Extension 15 + 20-30 sec hold Walking heel sweeps Hand release push-ups Practice handstands 2-3 min Brief Metcon and Prep movements: deadlift (PVC) Push-up Deadlift (Bar) Pike-ups Deadlift (Increase weight) HSPU Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Rest 8 Minutes Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups *Deadlift...
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Warm-up Nordic Lift x15 Side Plank w/leg lift x10 Burpee broad jump x5 2 rounds Deadlift Prep: Deadlift to kne Deadlift to thigh Deadlift Metcon Prep: x5 Burpee Efficiency – Turn w/jump. Breathe through entire range. Deadlift x5 3-4 rounds building in weight and habits. Metcon (4 Rounds for time) Bar facing Burpees x15 Deadlift...
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Warm-up Run 400m Windmill x3 Overhead lunge x10 (5 steps each arm) Strict Leg lifts/Knee Tucks x10 2 rounds BN Press BN Press in half squat BN Press in squat Snatch Prep: Pull-unders (Power) Hang Power Snatch Power Snatch Metcon Prep: Overhead Squat x3 toes to Bar x3 Deadlift x3 200m Run Power Snatch (5-4-3-2-1)...
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Warm-up Nordic Lift x15 Straddle w/Leg lift x15 Shovel Deadlift 2×10 each side Deadlift/Sumo Deadlift Prep: Deadlift Sumo Deadlift Metcon Prep BFB Efficiency talk and demo rehearsal x5 BFB x10 Jumprope passes x10 Air Squats x5 BFB Deadlift (5×5) *Across **Control the bar to the floor for all 5 reps ***Hand release between repetitions. Sumo...
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Warm-up Back Squat (10-10-10) *Across Metcon (No Measure) Sumo Deadlift 3×10 Back ext x15 Split Squat x10/10 Leg Lifts x10 4 rounds
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Warm-up Nordic Lift x15 Side plank 45 sec Lateral Banded drag 1m Deadlift Prep: Pull to knee Pull to thigh Deadlift Deadlift (5-5-5-5-5) *Across **Be detailed Metcon (AMRAP – Rounds and Reps) Dub x50 Step-ups x20 Burpees to Target x10 Amrap 15 *Stay steady **Legs will get heavy. Manage fatigue and limit faults on jump...
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Warm-up Front Scale 90 sec each leg Reverse Scale 90sec each Leg Nordic Lift x15 J-Curl x5 Deadlift Prep: DL to Knees DL to Thighs DL Metcon Prep: Amrap 2 10 Deadlift 10 Wallballs Max Distance Row Deadlift (10-8-6-4-2) *Build **Challenge yourself but utilize familiar weights Metcon (Distance) Deadlift x55 Wallball x55 Max Distance Row...
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Warm-up Banded Lateral Steps banded Hip Thrust w/walkout Goodmorning Deadlift Prep: Pull to Knee Pull to Thigh Deadlift Deadlift (5×8 (Across)) Stiff Leg DL (3×8 Across) Metcon (No Measure) DB Row x10/each arm DB Pull over x10 Hammer Curls x15 Elevated Side plank x45 sec 4 rounds
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Warm-up Nordic Lift x15 Side Plank w/leg lift x10 Burpee broad jump x5 2 rounds Deadlift Prep: Deadlift to kne Deadlift to thigh Deadlift Metcon Prep: x5 Burpee Efficiency – Turn w/jump. Breathe through entire range. Deadlift x5 3-4 rounds building in weight and habits. Metcon (4 Rounds for time) Bar facing Burpees x15 Deadlift...
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Warm-up Candle Stick Carry 100ft each arm Suit Case Carry 100ft each arm Side plank 30 sec 2 rounds Clean Deadlift Pull-under Hang Clean Clean Metcon Prep: 2 rounds 10 dubs/singles 5 wallballs Clean Deadlift (5-5-5-3-3-3) Clean (3-3-3-1-1-1) Metcon (Time) Dubs x200 Wallballs x50 Dubs x100 Wallballs x30 Dubs x50 Wallballs x10
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Workout of the Day

CrossFit

  • CrossFit WOD 7/13/19

    Warm-up
    Run 200m

    Suitcase carry 200ft

    x20 RKBS

    *partner up

    3.2.1.Go!
    Metcon (Time)
    Partner WOD

    Run 200m

    Farmers carry 100ft

    x30 Russian KBS (x2)

    20 RFT
    *Partners Alternate rounds

    **Target 2-3m rounds

    ***Utilize a weight that is challenging toward the end but can remain unbroken.

CrossFit Teens

  • CrossFit Teens WOD 7/5/19

    Shoulder Press (5-5-5-3-1)
    Metcon (No Measure)
    10 EMOM

    6 Power Snatches

    1 minute rest

    10 EMOM

    10 Burpee to bar

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