Warm-up Down and backs 2minutes Partner backbend Superman to hollow Underhand/overhand hang. Metcon Prep: Push-up Hollow arch (hanging) Pike push-up Beat swings Kick to wall Pull-up HSPU test “Lazy” deadlift Single unders Deadlift Double unders 3.2.1.Go! Bradshaw (Time) 10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-unders In...
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Warm-up Wall sits Dead bugs Banded lateral walks Banded squats Back squat prep 1/4 1/2 Full Pause Back Squat (5×1) *Keep weights across. Increase weight from last week. **Slow tempo in decent. 3-5s ***The pause is a big variable that will effect the weight. Make it challenging, but precision is still the priority. ****Increase weight...
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Warm-up Landmind twist x20 Nordic lift x20 Spanish Squat x20 Clean prep: Front squat Clean deadlift Hang clean Clean My prep: False grip hold Row Dip Transition scaling MU Demo Johnson (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 9 Deadlifts, 245# 8 Muscle-ups 9 Squat Cleans, 155# In honor of 1st Lt. Michael E....
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Warm-up Nordic life Landline rotation Midline work (deadlift) 1m Stiff Leg DL (4×8) *Across **10m to build to the working weight. ***This movement is about precision. Use the correct muscles. Hams and gluten are the main movers. Metcon (No Measure) Hip Ext x15 High Step-ups x10 each leg weight plank 30s 4 rounds NOT for...
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Warm-up Nordic lift x10 Dead bugs x20 2 rounds Back bend (partner assist) Push-ups Good mornin Hs practice Deadlift Hspu test Hs walk practice Deadlift (8m to build to a heavy 3rm) Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups...
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Warm-up Banded finger curls Banded deadlift BN Press 2 rounds rounds of 10 Metcon Prep Knee tucks Leg lifts Toes to bar Snatch deadlift Strict Muscle Snatch Muscle Snatch SG Push Jerk Power Snatch Clean & Jerk Prep: Muscle Clean Clean Push Press Push Jerk/Split Jerk 3.2.1.GO! CrossFit Games Open 15.1 (AMRAP – Rounds and...
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Warm-up Reverse Plank Suitcase deadlift Broad Jumps for height Deadlift Prep: Top Down Thigh Knee Deadlift Metcon Prep: Barbell Cycle Demo: 3 deadlifts 2 Hang Cleans 1 Push Jerks *R1 @ Coaches pacing **Utilize rep scheme building to Metcon Weight Deadlift (3×3) -Take 10 min to build to starting set. -Across -Move with precision. The...
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Warm-up Wall Sit 45 sec Side Plank 45 sec Good Morning x15 Suit Case Deadlift w/bar x10 each side Sumo Deadlift Prep Thigh Knee Sumo Deadlift Metcon Prep: Demo Movements First round walkthrough 3.2.1.Go! Sumo Deadlift (15-10-8-5-5-5-5-5) *Build **Challenge your abilities but retain movement quality. Metcon (No Measure) Single Leg RDL w/Row x10 each side...
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Warm-up Nordic Lifts x20 Suitcase RDL x10 (each side) 2 rounds Deadlift Prep Thigh’ Knee DL Metcon prep: Visual Demo Group walkthrough Aquire loads 3.2.1.GO! Deadlift (15-10-8-5-3-3-3-3-3) *Build **As your being to touch loads closer to your max one can slip into their bad habits. ***Pay attenton to detail on the high rep rounds to...
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Warm-up Nordic Lift x10 Deadbug x30 3 rounds Suitcase RDL 2×15 Deadlift Prep: Top/Down Thigh Knee Deadlift Metcon Prep: Front Rack lunge 10 steps (5 each leg) Push-press x5 each arm Deadlift (15-10-8-5-3-3-3-3-3) *Build **Attempt the heaviest load possible for the day. ***Maintain precision. Metcon (AMRAP – Reps) Front rack lunge (anything but a bar)...
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Workout of the Day


  • CrossFit WOD 11/19/19

    SG Barbell upright row

    Strict power snatch H/m/l

    Tall power snatch h/m/l

    Pull-under h/m/l

    power snatch h/m/l

    3 POS power snatch

    Metcon prep:

    Low single/high single/double attempt

    Burpee over bar efficiency
    3 POS Power Snatch (5×2/5×1)
    *Across on doubles; Build on singles

    ** “3 POS” refers to a high, mid, and low catch position.

    ***Be obsessive on position.
    Metcon (Time)
    150 double unders or 25 cal on bike

    35 burpees over the bar

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.