Tag

Jerk
Warm-up Run 400m Wall W/Y x5 Inch Worm x5 Sit & Rotate x3 each side Push jerk Prep: Press Dip & Drive Tall Jerk Push Jerk Metcon Prep: 200m run x5 Push-ups x5 Sit-ups Push Jerk (3-3-3-3-3) *Build Push Jerk (3×3) *Across **80% of heaviest successful set. Metcon (Time) Run 800m x30 push-ups x30 sit-ups...
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Warm-up Before class starts: CS Activation Partner Shoulder Stretch Knee Tucks/Leg Lifts x10 Push-up to Pike x10 2 rounds Press Press in Squat/Split Tall Jerk Jump/Land Jerk/Split Jerk Split Jerk (3-3-3-3-3+) Push Jerk (5-5-5-5-5+) *Choose which every jerk you would utilize for a one rep max. **Build ***Balance above weight Push Press (10-10-10+) Metcon (Time)...
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Warm-up Before class starts: CS Activation T/Y x10 Seated Press (KB) x10 2 rounds Jerk Prep: *Utilize the most proficient one. Dip/Drive Jump/Land Pause Jerk Jerk Metcon Prep: Run 200m Wallball x5 Ring Kip Swing Run 200m Wallball x5 Ring Pull-up (Kneeling/Hanging)x3 Run 200m Wallball x5 Ring Muscle-up/Pull-up x1-3 Push Jerk (2-2-2-2-2) Split Jerk (2-2-2-2-2)...
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Warm-up Jump Rope Jump squats V-ups Side plank with leg lift 45:15 1 round KB Prep: T-get up Front squat Push-Jerk Bent over Row Metcon (Weight) Kettlebell Cycle x2 Turkish Get-ups X8 Front Squats X8 Push-Jerks X8 Bent Over Row 4 round each arm *Rest as needed between sets. 10-12 min to complete Metcon (No...
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Warm-up Before Class CS: Activation RKBS Medball thrusters 2×10 Press in split Tall Jerks Split Jerk Split Jerk (1-1-1-1-1+) Metcon (AMRAP – Rounds and Reps) KBS x15 Wallballs x15 AMRAP 15
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Split Jerk (3-3-3-3-3+) Metcon (AMRAP – Reps) 1 min intervals Front rack hold 185/125 Wallballs KB SDHLP 70/53 6 rounds *Every 10 sec held on FRH = 1 Rep ** 30 sec transition time between movements.
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Warm-up Run 200m Forward Run 200m Backward side shuffle R/L 100m each Banded Interal/external/90 rotation 1×20 Shoulder Rotation x10 Jerk Prep Press Push-press Press in Squat/Split Tall Jerk Power/split Jerk/Split Jerk Push Jerk (10×2) Every 90 Sec Split Jerk (10×2) Every 90 Sec Metcon (Time) Run 600m x30 push-press 45/35 5RFT
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Warm-up Min 0-15 90/90 Breathing Wall sit Wall Flys Goblet Squat with Press 2×10 Back Squat Prep: 1/4 1/2 Full Jerk Prep Press Dip Drive Tall Jerks Jerk Briefing 50-60 Cooldown Walking Hell Swipes x20 steps Lunge with laced finger Reach x10 Each leg Scorpian w/Hold x5 30-50: Kutschbach (Time) 7 Rounds for time of:...
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Warm-up Min 0-10 MedBall Roll x1 min Side-toSide x1 min Forward to Backward Seated DB Press (single Arm) Jump and Reach x5 MIn 10-20 Weightlifting Prep: Push-press Push-jerk Split Jerk Min50-53 Metcon Rehearsal x3 Deadlift x3 Push Jerk (Heavy) 20-30: Push Press (8-8-8) 30-40: Push Jerk (5-5-5-5) 40-50: Split Jerk (1-1-1-1-1) Metcon (AMRAP – Rounds...
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Warm-up Min 0-15 Run 200m DB/Kb Upright Row Run 200m DB/KB Press Run 100m w/DB or KB Min 15-20 Movement Prep: Swing (Keep Elbow pinned) Clean x5 Push-Press x5 20-60: Metcon (Time) Run 400m x15R/x15L DB/KB P. Cleans Run 400m x15R/x15L DB/KB Jerks Run 400m x200m DB/KB Carry 3 RFT
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Workout of the Day

CrossFit

  • CrossFit WOD 7/13/19

    Warm-up
    Run 200m

    Suitcase carry 200ft

    x20 RKBS

    *partner up

    3.2.1.Go!
    Metcon (Time)
    Partner WOD

    Run 200m

    Farmers carry 100ft

    x30 Russian KBS (x2)

    20 RFT
    *Partners Alternate rounds

    **Target 2-3m rounds

    ***Utilize a weight that is challenging toward the end but can remain unbroken.

CrossFit Teens

  • CrossFit Teens WOD 7/5/19

    Shoulder Press (5-5-5-3-1)
    Metcon (No Measure)
    10 EMOM

    6 Power Snatches

    1 minute rest

    10 EMOM

    10 Burpee to bar

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