Tag

GHD
Warm-up CS: Activation before Class Starts Walking hamstring sweeps Walking quad stretch Duck walk Slalom jumps Push Press Prep: Press Dip/Drive Pause Push-Press Push Press Metcon Prep: GHD Demo Partner Back to Back Demo/trial Pull-up *Hollow/Arch Dynamic **Half Pull-ups ***Pull-ups Lateral Jumps Demo Devil Press Demo/Trials Push Press (1-1-1-1-1+) Metcon (AMRAP – Reps) Amrap 4×5...
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Warm-up Row 500m Straddle Stretch R/L/Middle High Steps x20 Forward/Backward Banded March 1m Forward/Backward Single Leg GoodMorning Jump x5 each leg Front Squat prep: Air Squat Zombie Squat Front Squat GHD Sit-up Lecture and Demo Rehersal x3 Front Squats x3 Sit-ups x3 KBS 2-3 rounds building to weight. Metcon (No Measure) Emom 12 Min 1-...
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Warm-up 25m Heel walk Toe walk High kicks High knees Single leg run r/l PVC work Sumo deadlift x10 SDHP x10 High hang P.clean x10 Hang P. Clean x10 Quality control: Push-ups Chest holds x5 sec x5 Push-ups x5 Ghd sit-up demo 1 min of trial.   Metcon (Time) Run 1 mile X25 SDHP X25...
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Metcon (AMRAP – Reps) 45:15 -RKBS -sit-ups/ghd sit-ups -Hand Release Push–ups -v-ups -Bike Cal Emom 20
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Metcon (AMRAP – Reps) AMRAP 13 100 Wallballs 80 Cal Row 60 Sit-ups/GHD Sit-ups 40 OH Plate Lunges 45/25 20 Bar Muscle- ups
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Metcon (Time) 1K Row 80 Taters 60 Chest to Bar 40 GHD 20 Clean and Jerk 1 Rope Climb
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Metcon (No Measure) Db Bench (drop set) 5×4-8 Lat pull-down 4×6 Banded bent over row (off rig) 4×6 Metcon (Time) Dubs x200 Thrusters x60 75/55 Ghd sit-ups/Sit-ups x45 Thrusters x30 75/55
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Metcon (No Measure) Team of 3 WOD 8 minute AMRAP 20 Alternating Box Jumps 30 Hand Release Push Ups 50 Ft Partner Wheelbarrell -Rest 4 minutes- For time: 60 KB Swings 50 GHD/Sit ups 40 Goblet Lunges (in place) 30 Partner over Burpees
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Weightlifting High Hang Snatch + Snatch (3 reps at each %) Don’t drop weight between hang and full snatch 50% (3×1) 60% (3×1) 65% (3×1) 75% (3×13 Metcon Metcon (Time) 3 RFT 30 Push Press #95/65 20 GHD’s 10 Dead Lifts #275/185
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Let the coach know if you need to be judged. We will pair you together and get your scores submitted. Metcon (No Measure) 3 rounds NOT for time Rope climb x5 GHD Sit -ups x20 Metcon (No Measure) Split squats x10 Single leg deadlift x10 3 rounds NOT for time
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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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