Tag

Front Squat
Warm-up 0-5:00 Briefing 5:00-20:00 Single Leg Knee Raise 2×10 Kneeling Kick Out 2×12 Rotating Couch Stretch 2 min Pass Throughs x20 20:00-35:00 Front Squat (5×10) increase weight every round Metcon (AMRAP – Rounds and Reps) 35:00-55:00 Metcon Prep 10 AMRAP 7 KBS 7 Toes to Bar 7 Box Jumps
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Warm-up 0-5:00 Briefing 5:00-25:00 Arm Swings Leg Swings Foam Roll High Hang Power Clean Low Hang Power Clean Power Clean Back Squat Push Press Go over movements for metcon 25:00-50:00 Bear Complex Power Clean Front Squat Push Press Back Squat Second Push Press Complete 5 Rounds increasing weight each round 1 Round consists of 7...
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Metcon (3 Rounds for reps) 6 AMRAP A-200m Row B-DB/KB Front Squats 6 AMRAP A-200m Row B-DB/KB Renegade Row 6 AMRAP A-200m Row B-DB/KB Snatches 2 minute rest between AMRAPS Switch movements when partner finishes 200m Score is total number of reps per AMRAP
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Warm-up Mid archer Lateral lunge Standing hip rotation Banded squat Front squat- work on tempo Paused Front Squat (3×3 ) *Across **Pause at bottom. ***Focus on power out of the bottom without extra bounce Build from last week Metcon (AMRAP – Reps) 12 AMRAP Burpee-Pullup-Toes to Bar All three movements are combined for 1 rep
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Warm-up Mod archer Lateral lunge Standing hip rotation Banded squat Front squat- work on tempo Paused Front Squat (5×3 ) *Across **Pause at bottom. ***Focus on power out of the bottom without extra bounce Metcon (AMRAP – Reps) 12 AMRAP Toes to Bar Burpees 1-2-3-4-5-6… Increase by 1 rep every round until 12 minutes are...
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Warm-up Mod archer Lateral lunge Standing hip rotation Banded squat Front squat- work on tempo Paused Front Squat (6×1) *Build to 1RM **3-2-3 ***The variables will greatly effect how much weight can be used. ****Create a consistent movement and learn something *****Increase load from previous week Paused Front Squat (3×3 ) *Across **You may need...
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Warm-up Mod archer Lateral lunge Standing hip rotation Banded squat Front squat- work on tempo Pull-ups Progression: Hold hang Hold chin over bar Kip swing Half pull up Pull up Butterfly practice if time allows Paused Front Squat (4×1) *Across/Tempo **3-2-3 ***The variables will greatly effect how much weight can be used. ****Create a consistent...
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Warm-up Mod archer Lateral lunge Standing hip rotation Banded squat Front squat- work on tempo Paused Front Squat (6×1) *Across/Tempo **3-2-3 ***The variables will greatly effect how much weight can be used. ****Create a consistent movement and learn something *****Increase load from previous week Paused Front Squat (3×3) *Across **You may need to adjust the...
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Warm-up Row drills Focus on catch 1m @ less than 20spm 1m @ 20-25spm 1m @ max spm Mod archer Lateral lunge Standing hip rotation Banded squat Front squat- work on tempo Paused Front Squat (6×2) *Across/Tempo **3-2-3 ***The variables will greatly effect how much weight can be used. ****Create a consistent movement and learn...
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Warm-up Mod archer Lateral lunge Standing hip rotation Banded squat Front squat- work on tempo Paused Front Squat (6×4) *Across/Tempo **3-2-3 ***The variables will greatly effect how much weight can be used. ****Create a consistent movement and learn something *****Increase load from previous week Metcon (No Measure) Every 2:30m for 20m 100ft sprint + x8...
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Workout of the Day

CrossFit

  • CrossFit WOD 8/14/20

    Warm-up
    0-5:00

    Briefing

    5:00-25:00

    Kneeling T Spine Drills

    Halos

    Goblet Squats

    Knee Hops

    Movement Demo
    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 shots, 20#
    50 Burpees
    50 Double unders
    Replace Back Extensions with Good Mornings

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