Tag

Dubs
Warm-up Box step-ups RKBS Knee tucks Burpees Metcon Prep: Establish flow of workout and visual demo on all movements. 3.2.1.Go! Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball...
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W.U.: Metcon (No Measure) 30-20-10 Assault Bike Calories *Work at 80-100% effort **Partner Up, regardless of partners finish time, rest 3:1 at minimum. ***Warm-up/First conditioning piece of the day. Should have a noticeable fatigue afterwards. Metcon (Time) 12 Clusters 100 Dubs 8 MU or Dips 9 Clusters 100 Dubs 6 MU or Dips 6 Clusters...
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Warm-up Practice Jump rope for 3 min: Singles > Doubles> Triples Hang and Shrug Kick to Handstand Hollow/Arch (Hanging) Pike Push-up/push-up Beat Swings Strict HSPU threshold test Pull-ups/Chest to bars HSPU (Strict v Kipping) Metcon (AMRAP – Reps) Death by: Pull-ups HSPU Double Under Interals: Pull-ups x2 HSPU x2 Double Unders x10 *”Death by” standards:...
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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 Wrist Warm-up Emom Min 1 – Handstand or Press to Handstand Min 2 – Hanging Hip touches Min 3 – Jump rope 3 rounds Handstand Walk Progression Wall walk Handstand on wall Handstand on wall further away than comfortable. Walk hands into wall. Gradually progress further away from the wall. Metcon (Time) 800m Farmers...
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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 3 rounds NOT for time Side plank 30 sec Strict Press x10-8-6 Banded Pull-aparts x15 Push-Press Prep: Dip Drive Push-Press Metcon Prep: Wallball x5 Clean and Jerk x3 Dubs x10 2-3 rounds building to Metcon weight. Push Press (5-5-5-3-3-3) *Build **Keep feet flat (May feel slower) ***Hold bar on chest between each set. (No...
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Warm-up 30:30 Single Standing Double Double-single-Double Double Double Single Doubles Plank + Side Plank 30:15 x3 Front Rack Prep: shoulder Rotations (On back) Front Rack Front Rack Hold (3×45 sec) 80-90% of Front Squat Metcon (5 Rounds for reps) Front rack lunge Dub Cal Bike Rest 45:15×5 *This coul dbe a very potent combo. **Keep...
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Warm-up Tabata Jump Rope R1-2 Singles R3-4 single double single R5-6 double double single R7-8 doubles Foam roll Quads & Lats Squat Therapy Push-up standards/scaling Metcon (AMRAP – Reps) Every 3 minutes till work cannot be completed. Dub x25 Push-ups 2-4-6-8-10-12——— Then Dubs x50 Air Squats 2-4-6-8-10-12——— *Expect aaround 100 push-push and 200 Air Squats...
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Warm-up Jump Rope Tabata: R1-R3: Singles R4-R5: S-D-S R6-R7 D-S-D R8: Double Goblet Squat KB Front Squat Hold w/Y Pass Thru Drop Snatch Pause Snatch Balance Snatch Balance Metcon Prep: Dubs x10 OHS x3 2-3 Rounds building to working weight. Snatch Balance (3-3-3-3) *Build **Get better as the weight gets heavier. ***BALANCE is the key...
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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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