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Hero
Warm-up (No Measure) 10 Scorpions 10 V-ups 10 HRPU 10 Goblet Squats Demo movements 3 Rounds 5 Wall Balls 5 Box Jumps 5 Kettlebell Swings R1-Light R2-Metcon Weight R3-Heavier than metcon weight Morrison (Time) 50-40-30-20-10 Wall-Ball Shots, 20# Box Jumps, 24″ Kettlebell Swings, 53# In honor of U.S. Army Specialist Scott Morrison, 23, of Blue...
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Warm-up Air squat Push up Barbell upright row to front rack Wall ball Handstand Muscle Clean (do A LOT of them) Strict HSPU test Kipping HSPU demo and trial Power Clean Discuss rotation and efficient transitions of movements Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power...
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Warm-up Pick drill catch to ext. Then x3 2m rounds Foam roll legs and lats Rope hang Air squat Push up Rope knee tuck Back squat Pike push up Rope climb Handstand profession Build back squat 3.2.1.Go! Brehm (Time) For Time: 10 Rope Climbs, 15″ 20 Back Squats, 225# 30 Handstand Push-ups 40 Calorie Row...
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Warm-up Down and backs 2minutes Partner backbend Superman to hollow Underhand/overhand hang. Metcon Prep: Push-up Hollow arch (hanging) Pike push-up Beat swings Kick to wall Pull-up HSPU test “Lazy” deadlift Single unders Deadlift Double unders 3.2.1.Go! Bradshaw (Time) 10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-unders In...
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Warm-up Landmind twist x20 Nordic lift x20 Spanish Squat x20 Clean prep: Front squat Clean deadlift Hang clean Clean My prep: False grip hold Row Dip Transition scaling MU Demo Johnson (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 9 Deadlifts, 245# 8 Muscle-ups 9 Squat Cleans, 155# In honor of 1st Lt. Michael E....
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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 200m Carry 10 Medball Thrusters 10 wallballs Rope Prep: J-cup/heel hook demo Hang Knee tucks Tuck m’ latch Accend 3.2.1.Go! DVB (Time) For time: Run 1 mile with a 20-lb. medicine ball Then, 8 rounds of: 10 wall-ball shots 1 rope ascent Run 800 meters with a 20-lb. medicine ball Then, 4 rounds of:...
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Warm-up Reverse Plank Suitcase deadlift Broad Jumps for height Deadlift Prep: Top Down Thigh Knee Deadlift Metcon Prep: Barbell Cycle Demo: 3 deadlifts 2 Hang Cleans 1 Push Jerks *R1 @ Coaches pacing **Utilize rep scheme building to Metcon Weight Deadlift (3×3) -Take 10 min to build to starting set. -Across -Move with precision. The...
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Warm-up Shuttle Run x5 Walking lunges 50 ft Strict Leg lfits/Knee tucks x5 2 rounds Rope Climb: J-hook Heel Hook Hang Rope Knee tucks w/Latch Rope Climb Metcon Prep: Toes to Bar Walking lunges 200m Run 3.2.1.Go! White (Time) 5 Rounds for time of: 3 Rope Climbs, 15′ 10 Toes-To-Bar 21 Walking Lunge Steps (45#...
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Metcon Metcon Prep: Demo 3 rounds 150m Row 5 Burpees 5 Box Jumps 100m Run Brief 3.2.1.Go! Small (Time) 3 Rounds for time of: 1000m Row 50 Burpees 50 Box Jumps, 24″ 800m Run In honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009 To learn more...
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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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