Tag

Lunge
Warm-up Banded hydrants Banded split squats (off rig) Pick three. Different heights to raise your heels. High, medium, floor. Squat and twist x3 each arm Then Squat x10 @ each height Metcon prep Demo three positions and purpose. Practice 3.2.1.Go! Back Squat (5×5) *Across **If you have been present for the past several weeks of...
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Warm-up Wall sits Dead bugs Banded lateral walks Banded squats Back squat prep 1/4 1/2 Full Pause Back Squat (5×1) *Keep weights across. Increase weight from last week. **Slow tempo in decent. 3-5s ***The pause is a big variable that will effect the weight. Make it challenging, but precision is still the priority. ****Increase weight...
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Warm-up Wall sits Dead bugs Banded lateral walks Banded squats Back squat prep 1/4 1/2 Full Metcon prep Strict pull-up demo and scaling GHD demo and trial Pause Back Squat (3×3 Across) *Keep weights across. Increase weight from last week. **Slow tempo in decent. 3-5s ***The pause is a big variable that will effect 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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Warm-up Nordic Lift x10 Deadbug x30 3 rounds Suitcase RDL 2×15 Deadlift Prep: Top/Down Thigh Knee Deadlift Metcon Prep: Front Rack lunge 10 steps (5 each leg) Push-press x5 each arm Deadlift (15-10-8-5-3-3-3-3-3) *Build **Attempt the heaviest load possible for the day. ***Maintain precision. Metcon (AMRAP – Reps) Front rack lunge (anything but a bar)...
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Warm-up Arm swings Knee tucks Jumping jacks Hip Circles Toe Touches Sled Demo Metcon Prep Demo movements Pair up. Claim real-estate. Practice (10-20 reps of each movement) 3.2.1.Go! Metcon (5 Rounds for time) Sled pull (rope) x5 *Increase weight each round. **Thicker the rope, the harder it is on the grip. ***work with like skill...
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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 High Knees Jumping Jacks Mt. Climbers Lunges KB Goblet Squat Hold (Ankle Mobility) KB Goblet Squat Back Squat Prep: Unrack from rig and use empty bar for 8-10 reps (coaches pace) Talk expectations then 3.2.1.Go! Back Squat (3-3-3-3-3) *Build **Pause in the bottom of each rep. ***Challenge your squat to its greatest potential. But,...
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Warm-up Back Squat (4×8) *Across (+70%) **Deliberately use targeted muscles. Slow down and get in tune with your body. Step-ups to reverse lunge (3×10) *Across **10 reps each leg. Metcon (No Measure) Hip Thrust x10 Sumo Squat x10 Calf raise x20 3 Rounds
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Warm-up CS: 90/90 W/Y Walking Lunge Strict press Pick Drill: Arms Arms/Back Full stroke Metcon (No Measure) Row 250m 50ft walking lunge Strict press x15 65/45 10 RFT *Recovery from Murph. **Move with intention. your muscules will thank you. ***Coversation pace.
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Workout of the Day

CrossFit

  • CrossFit WOD 2/14/20

    Warm-up
    Banded 90/90 rotations

    DB Press

    2×6 Build

    Push press prep:

    Dip, drive

    Dip, drive, press

    Rhythm: 1-and-2

    Metcon prep:

    Front squat

    Thruster

    Ring support

    Ring dip

    Ring pull up

    Muscle up
    Push Press (5×2)
    *Across

    **Focus on the rhythm component.

    ***A confident yet challenging effort.
    Metcon (AMRAP – Rounds and Reps)
    Amrap 12

    Muscle ups x5

    Thrusters x10 115/80
    *Sub an appropriate pulling/pushing ring movement for the muscle ups.

    **Thrusters should remain unbroken for the first 8m and see a single break out of necessity through the remaining workout.

CrossFit Teens

  • CrossFit Teens WOD 1/31/20

    Mamba & GiGi (AMRAP – Rounds and Reps)
    Amrap 18

    5 Ring Muscle ups (pull-ups/C2B)

    8 Power Cleans 185/125

    24 Box Jumps

    13 Burpees

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