Tag

KBS
Warm-up 0-5:00 Briefing 5:00-20:00 Single Leg Knee Raise 2×10 Kneeling Kick Out 2×12 Rotating Couch Stretch 2 min Pass Throughs x20 20:00-35:00 Front Squat (5×10) increase weight every round Metcon (AMRAP – Rounds and Reps) 35:00-55:00 Metcon Prep 10 AMRAP 7 KBS 7 Toes to Bar 7 Box Jumps
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Metcon (AMRAP – Rounds and Reps) 20 AMRAP Partner Workout Partner A-400m run Partner B- 5 Pull-ups 10 Kettlebell Swings 15 Squats Switch when partner returns from run. Continue where partner left off on 5-10-15
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Metcon (Time) 150 calorie row 300 Russian KBS 100 calorie row 200 Wall Balls 50 calorie row 100 Burpees Partner workout Split movements evenly with any rep scheme Must complete movements in order
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Warm-up 0-5:00 Briefing 5:00-20:00 Banded Hip Couch Stretch Banded Grasshopper Lunge Good Mornings Deadlift Technique 20:00-35:00 Deadlift (3-3-3-3-3) Metcon (AMRAP – Rounds and Reps) 35:00-40:00 Metcon Prep 40:00-50:00 8 AMRAP 15 Air Squats 10 KBS 5 Pushups 50:00-60:00 Cool down and cleanup
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Metcon (Time) Partner WOD 100 KBS 100 Box Jumps 100 Situps 100 Pullups Partition however you want but equal work
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Warm-up 0-5:00 Briefing 5:00-20:00 I’s Y’s T’s Windmill Halos Goblet Seesaw squat Turkish Getup Review 20:00-35:00 Turkish Get Up (1-1-1-1-1) Up in weight every round Metcon (AMRAP – Rounds and Reps) 35:00-40:00 Pistol Demo KB Swing Demo 40:00-55:00 12 AMRAP 200m Run 12 Pistol Squats 12 KBS
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Warm-up 0-5:00 Briefing 5:00-15:00 Jefferson Curl Good Mornings Deadlift Technique 15:00-35:00 Deadlift (3-3-3-3-3) *Same weight across Metcon (Time) 35:00-50:00 Metcon Prep 3 RFT 15 Russian Kettlebell Swings 15 Situps 15 Box Jumps 50:00-60:00 Cool down and cleanup
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Warm-up 0-5:00 Briefing 5:00-20:00 Scorpions Y’s, I’s, T’s, W’s Pushups 20:00-35:00 Floor Press (5-5-5-5-5) Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups
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Warm-up 0-5:00 Briefing 5:00-20:00 Arm Swings Leg Swings Knee Hops Loaded Lateral Hops Lateral Knee Tucks 20:00-35:00 Max Height Box Jump (Distance) Max Height Box Jump Metcon (Time) 35:00-45:00 KB Romanian Deadlift KB Russian Swings KB American Swings 45:00-55:00 50-40-30-20-10 KBS 10-10-10-10-10 Burpees 55:00-60:00 Cool Down and Clean Up
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Warm-up 0-5:00 Briefing 5:00-20:00 I’s, Y’s, T’s, W’s KB Romanian Deadlifts Russian KBS American KBS Dynamic Pushups Shoulder Press Demo 20:00-35:00 Shoulder Press (5-5-5-5-5) Metcon (AMRAP – Reps) 35:00-40:00 WOD Demo and Prep 40:00-50:00 10 AMRAP 2-4-6-8-10… Kettle bell Swings Pushups 50:00-60:00 Cool Down and Cleanup
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Workout of the Day

CrossFit

  • CrossFit WOD 8/11/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    Prone Rotations x10/10

    Prone Y x20

    Prone T x20

    Elbow Rotations x20

    High Pull

    High Pull to Front Rack

    High Hang Muscle Clean

    High Hang Power Clean

    Low Hang Power Clean

    Power Clean

    Push Jerk

    20:00-30:00
    Muscle Clean (3-3-3-3-3)
    Metcon (3 Rounds for time)
    40:00-55:00

    0-5:00

    30 Clean and Jerks 115/80

    5 minute cap

    5:00-10:00

    30 Clean and Jerks 135/95

    5 minute cap

    10:00-15:00

    ME Clean and Jerks 155/105

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