Tag

Dubs
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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Warm-up Calf raise Single leg Hop Hop Single Unders Standing double Single double Single Double double Single Dubs Snatch Prep Press to Half/Full Squat Drop Snatch Pull-under Hand Snatch Snatch Metcon Prep Single/Double x10 Squat Snatch x1-3 2-3 rounds to prime first set. Metcon (3 Rounds for weight) Double Under x50-30-10 Squat Snatch x5-3-1 x3...
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Warm-up Max Double Under Prep: Calf Raises Bounds Singles Standing Double Single-Double-Single Doubles Max Double-Unders (AMRAP – Reps) Max set of Unbroken Double-Unders *10 minutes to set max unbroken set. **Alternate options: – Max Singles> Single-Double-Single Chest to Bar/Pull-up Prep: Hollow Arch (Slow + Dynamic) Kip w/hand release Half Pull-ups Pull-ups Chest to Bar Chest-To-Bar...
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Warm-up Wallsit 30 set Nordic Lift x15 2 rounds Sumo Squat x10 Narrow Squat x10 Normal Squat x10 Back Squat Prep: 1/3 half Fulll Squat Metcon prep: Singles/doubles x20 sit ups x10 Burpee Box jumps x5 2 rounds Back Squat (20-15-10) *Build **High reps = Deep burn ***Focus on every rep being impeccable ****One round...
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Warm-up Candle Stick Carry 100ft Each arm Inch Worm Overhead Carry 100ft Each arm Handstand hold x20-30 sec Front Rack Carry 100ft Each arm Jump Rope HSPU Metcon 1 Metcon 2 Prep: Push-up KB SDLHP Goblet Squat 2-3 Sets building in weight Metcon (No Measure) Emom 10 Odd- x45-60 Dubs Even – 5-10 HSPU *Expect...
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Warm-up Tabata (4 rounds; circuit) Jump rope Superman flutters Sphynx Press Side Plank R Side Plank L Metcon Prep: Pull Under (H/M/L) Hang Power Clean Power Clean x10 Doubles/Sinlges x3-5 Push-ups x2-3 Power Cleans 3-4 Rounds building in weight and building habits for workout. Havana (AMRAP – Rounds and Reps) Complete as many rounds as...
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Warm-up High knees 1 min Jump rope 1 min Knees to elbow rock 1 min Goblet squat 1 min banded row x15 Banded high pull x15 Side plank with leg lift x15 2 rounds Metcon movement prep: Kneetucks x10 Pull under x10 Toes to hips x10 Hang Clean x10 Toes to bar x5 Clean Metcon...
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Warm-up Nordic Lift x15 Side Plank 45 sec Prone W/Y x10 2 rounds Deadlift Prep: DL to Knee DL to thigh Deadlift Metcon Prep: Hollow/Arch Hanging Hollow/Arch Dynamic Half Pull-up x5 Pull-up x5 Discuss Scaling Find KB Weight over course of 2-3 sets. Deadlift (5-5-5-5-5+) *Build **Overhand ***No hookgrip Metcon (Weight) Every 4 minutes for...
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Warm-up Crossover symmetry before class Jump rope tabata Metcon warm-up: Three strict pull-ups Five sit-ups Six Jump squats Seven KB SDHP Eight wall ball Double-Unders (Max unbroken) 12 minutes to achieve longest streak Metcon (Time) 5 5-10 5-10-15 5-10-15-20 5-10-15-20-25 5-10-15-20-25-30 5=Strict pull-ups 10=sit-ups 15=Double-unders 20=Jump squats 25=KB SDHP 30=Wall balls
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Warm-up Jump Rope Jump squats V-ups Side plank with leg lift 45:15 1 round KB Prep: T-get up Front squat Push-Jerk Bent over Row Metcon (Weight) Kettlebell Cycle x2 Turkish Get-ups X8 Front Squats X8 Push-Jerks X8 Bent Over Row 4 round each arm *Rest as needed between sets. 10-12 min to complete Metcon (No...
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Workout of the Day

CrossFit

  • CrossFit WOD 4/26/19

    Warm-up
    Step ups x10

    Waiter Squat x5/5

    Exploding Step-up x10

    Front Squat x10

    Clean & TTB Prep:

    Pull-unders

    Knee tucks x5

    Hang Clean

    Leg Lifts x5

    Hang Clean w/Bar

    Toes to Bar x5
    Hang Clean (2-2-2-2)
    *Build

    **Perform 5 strict hanging leg raises/toes to bar between each set.
    Metcon (Time)
    Row 400m

    Hang Squat Clean x15 95/65

    Toes to bar x15

    4RFT

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