Tag

Front Squat
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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Warm-up Is Ys Ts Walking lunge x20 Push ups x10 2 rounds Bench demo Metcon prep Front squat Push press 3.2.1.Go! Bench Press (5×6) *Across **Reps 5 & 6 should be challenging each set, yet maintainable. Metcon (Time) Front squat x10 Push press x10 Bar over burpees x10 5 rounds *We are looking for rounds...
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Warm-up High knees Burpees Plate bounds x2 30s rounds Clean/F.S. Prep Front rack mobility Front squat Pull-under Hang P. clean P. Clean Running prep Slow March Jogging march Running March Learn to fall 400m of practice. 3.2.1.Go! Josie (Time) Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty...
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Warm-up Jump rope 45 sec Burpee 45 sec Row 20 cal Hydrant x15 each leg banded lateral steps Banded squat Front squat prep: Front rack hold Half front squat Front squat Front Squat (10-8-5-2-2-2-2-2) *Build **Move with precision ***This is NOT on the clock. take advantage of the rest and go when you feel mentally...
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Warm-up Wallball Push press x20 Knee tucks x20 Wallball x10 Toes to hips x10 Banded Waiter Squat 2×10 Front Squat prep Front Rack hold Front Squat hold Front Squat x10 Metcon Prep: Verbalize goals Visual Demos 3.2.1.Go! Front Squat (10-8-5-3-3-3-3-3) *Build **Move with precisions in the higher rep sets in hopes of retaining good habits...
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Warm-up Candle Stick lateral steps (banded) 1m each arm. Candle Stick Squat x10 each arm (banded) Front rack hold 30 sec Front squat hold 30 sec Front squat x10 Metcon Prep: Beat swings/pull-ups/chest to bars increasing thruster bar. starting with empty bar and building to weight over 3 sets. Discuss rotations. 3.2.1.Go! Front Squat (10-8-5-5-5-5-5)...
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Workout of the Day

CrossFit

  • CrossFit WOD 2/14/20

    Warm-up
    Banded 90/90 rotations

    DB Press

    2×6 Build

    Push press prep:

    Dip, drive

    Dip, drive, press

    Rhythm: 1-and-2

    Metcon prep:

    Front squat

    Thruster

    Ring support

    Ring dip

    Ring pull up

    Muscle up
    Push Press (5×2)
    *Across

    **Focus on the rhythm component.

    ***A confident yet challenging effort.
    Metcon (AMRAP – Rounds and Reps)
    Amrap 12

    Muscle ups x5

    Thrusters x10 115/80
    *Sub an appropriate pulling/pushing ring movement for the muscle ups.

    **Thrusters should remain unbroken for the first 8m and see a single break out of necessity through the remaining workout.

CrossFit Teens

  • CrossFit Teens WOD 1/31/20

    Mamba & GiGi (AMRAP – Rounds and Reps)
    Amrap 18

    5 Ring Muscle ups (pull-ups/C2B)

    8 Power Cleans 185/125

    24 Box Jumps

    13 Burpees

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