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Dubs
Warm-up T Spine Rotations x15 each side Scorpions x20 Deadbugs x20 Single Leg Deadlifts x15 Kneeling Hip Flexor Lifts x15 Clean Technique 1 Power Clean + 2 Squat Cleans (1-1-1-1-1) Same weight across Metcon (Time) 8 Alternating KB Snatches 10-20-30-40-50-40-30-20-10 Double Unders
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Warm-up T Spine Rotations x15 each side Scorpions x20 Deadbugs x20 Single Leg Deadlifts x15 Kneeling Hip Flexor Lifts x15 Clean Technique 3 Position Power Clean (1-1-1-1-1) Above knee, below knee, from ground Same weight across Metcon (Time) 50-40-30-20-10 Double Unders 10-8-6-4-2 Thrusters
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Warm-up Pass Throughs x10 Banded Lat Stretch 60s/side Samson Stretch 60s/side Stationary Lateral Banded Walks 60s Internal/External Single Arm Band Pressx15 Shoulder Press (5-5-5) 40% 50% 60% Add 5# to 1RM Take 90% Metcon (Time) 100 Toes to Bar 10 Double Unders Every Minute
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Warm-up Hold bottom of Air Squat for 1 minute 2 Rounds 30s Side Plank each side 30s Single Arm Plank each side 30s Rest Hold bottom of squat with bar on knee 1 minute Front Squat Technique Front Squat (5-3-1+) 75% 85% 95% Add 10# to latest 1RM then use 90% to establish working weights...
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Warm-up Hold bottom of Air Squat for 1 minute 2 Rounds 30s Side Plank each side 30s Single Arm Plank each side 30s Rest Hold bottom of squat with bar on knee 1 minute Front Squat Technique Front Squat (3-3-3+) 70% 80% 90% Add 10# to latest 1RM then use 90% to establish working weights...
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Metcon (Time) For total time: 3 rounds of: 10 strict handstand push-ups 10 dumbbell hang power cleans 50 double-unders Rest 1 min., then: 3 rounds of: 10 kipping handstand push-ups 10 dumbbell shoulder-to-overheads 50 double-unders ♀ 35-lb. dumbbells ♂ 50-lb. dumbbells Time cap: 10 min.
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Metcon (AMRAP – Reps) AMRAP 9 3-6-9-12-15… pull-up burpee double-under
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Metcon (Time) 3 Rounds for Time: 800m run 40 double-under 20 wall-ball F/M: 14/20
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Front Squat 5@45% 5@55% 3@70% 3@80% 3+@90% Metcon (Time) 30-20-10 KBS Toes to Bar 50 Double Unders after every round
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Crossfit Games Open 21.1 RX (Ages 16-54) (Time) For Time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall walks 150 double-unders 21 wall walks 210 double-unders Time cap: 15 min To learn more about Crossfit Games Open 21.1 RX (Ages 16-54)...
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Workout of the Day

CrossFit

  • CrossFit WOD 5/14/21

    Warm-up
    Prone Y’s

    Prone T’s

    Prone Presses

    Reverse Snow Angel

    Yoga Pushups

    Goblet Squat Hold

    Goblet Squats

    Goblet Squat Thruster

    Halos
    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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