Tag

Front Squat
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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Warm-up Mid archer Lateral lunge Standing hip rotation Banded squat Front squat- work on tempo Paused Front Squat (6×5) *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) DB/KB step-ups x8 each leg (not alt) Deficit...
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Warm-up Mid archer Lateral lunge Standing hip rotation Banded squat Front squat- work on tempo Paused Front Squat (6×6) *Across/Tempo **3-2-3 ***The variables will greatly effect how much weight can be used. ****Create a consistent movement and learn something Metcon (No Measure) Single leg squat x8 each leg Back extension x10 Plank 1m Three rounds...
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Metcon (AMRAP – Rounds and Reps) AMRAP 15 X2 KB DL x8 Front squats x6 Thrusters x4 Down and Back sprint
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Workout of the Day

CrossFit

CrossFit Teens

  • CrossFit Teens WOD 3/12/20

    Deadlift (5-5-3-3-3+)
    CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
    10 Min AMRAP
    5 Shoulder to Overhead 115# / 75#
    10 Deadlifts 115# / 75#
    15 Box Jumps 24″ / 20″

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