Tag

K2E
Warm-up Box step-ups RKBS Knee tucks Burpees Metcon Prep: Establish flow of workout and visual demo on all movements. 3.2.1.Go! Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball...
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Warm-up Before class starts: CS Activation 2 rounds Air Squat x10 Knee tucks x10 Row cal x10 Banded Y’s x10 Banded Overhead Squat x10 Overhead squat Prep 1/4 1/2 Full Metcon prep: Knee to Elbow Demo & Trials Goblet squat weight trails Overhead Squat (3-3-3-3-3+) Metcon (Time) Row Cal Goblet Squat Knees to elbows 15-12-9-12-15
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Cameron (Time) For time: 50 Walking lunge steps 25 Chest to bar pull-ups 50 Box jumps, 24” 25 Triple-unders 50 Back extensions 25 Ring dips 50 Knees to elbows 25 Wallball “2-fer-1s”, 20# 50 Sit-ups 5 Rope Climbs, 15′ In honor of U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, OR, died...
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Back Squat (5-5-5-5-5) (Across) Metcon (Time) Thrusters Knees fo elbows 10-8-6-4-2
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Weightlifting Snatch Complex High Hang Snatch – (3×3) Hang Snatch – (3×2) Snatch – (3×1) *increasing weight Metcon Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5-10-15-20…etc kb/db snatch knees to elbow *1 rope climb after each round
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Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders
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Metcon (Time) Row 500m Hang P. clean x21 Push-ups x15 Knees to Elbows x9 5 RFT
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Metcon (Time) Box jumps Knees to elbows KB/DB Snatch Wallballs 30-25-20-15
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Turkish Get Up (2-2-2-2-2 (climb in weight)) Metcon (Time) Row 1k X40 knees to elbows X40 kb/db snatches (20/20) 2 RFT
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Warm-up Seated hamstring stretch (partner assisted) 1 min all directions Partner Hip stretch 1 min Foam roller lat stabilizing drill 1 min Double under Tabata Metcon (Time) 45 thrusters 45 knees to elbows 45 back ext 45 Push press 45 deadlift 45 Burpees
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Workout of the Day

CrossFit

  • CrossFit WOD 9/18/19

    Warm-up
    Walking lunges

    Duck Walk

    Medball Thruster

    Strict Half Pull ups/ring rows

    Strict Knee tuck/Leg Lifts

    Pull-ups

    Toes to Bar

    Metcon Brief:

    Rehearse rotation.

    3.2.1.Go!
    Metcon (2 Rounds for time)
    45s Bike for Watts

    then, on the Minute

    3 rounds

    12 Wallballs

    9 pull-ups

    6 toes to bar

    Rest 5 min

    2 rounds
    *Alternate options

    45s Bike for Watts

    then

    3 rounds

    12 Wallballs

    15 Ring Rows

    9 Knee tucks

    **Watts:

    Men-350-600

    Women 200-500

    ***Legs and grip will be hit hard here.

    ****0-45s are on the Bike followed by 15 sec of rest/transition to wall balls. Subtract 1m focused on the bike from your times.

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