Tag

Lunge
Warm-up Couch Stretch Straddle Stretch Romanian Deadlift Split Squats Alternating Lunges Side Plank with Rotation Hand Release Pushups Pushups Metcon (Time) 20 RFT 10 Weighted Lungess 5 Pushups
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Warm-up 10/10 Lateral Lunges 10/10 Split Squats 10 Good Mornings 10 Sumo Deadlifts 10 Sumo Deadlift High Pulls 10 Pushups 45s Plank Hold 30s Side Plank each side Metcon (AMRAP – Rounds and Reps) 16 AMRAP 10 Burpees 10 Sumo Deadlift High Pull 20 Lunges 20 Situps
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Warm-up (No Measure) 20 Jumping Jacks 10/10 Split Squats 10/10 Grasshopper Lunge to Reach 10 Cannonball Rock to Straddle Stretch Metcon (No Measure) 9 EMOM MIN 1-40s Dubs, Singles, or Mountain Climbers MIN 2-10 Alt Lunges, Front Rack, Goblet Hold MIN 3-14 Jump Squats 2:00 MIN Rest Metcon (AMRAP – Reps) 4 AMRAP Reverse Burpees...
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Warm-up W/I/y/t x10 Backbend x5 DB/kB push-up to row x5 Dips progression Support Cradle Decent Attempt Lunge warm up 3.2.1.Go! Metcon (AMRAP – Rounds and Reps) AMRAP 24 Oh walking lunge x2 DB/KB 50ft Dip supported leg lifts x10 Dips/Ring dips x8 Front Rack walking lunge x2 DB/KB 50ft Rest 30s
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Warm-up Upright row BN press Dip/drive/high pull Press in half squat Hang snatch pull Press to squat Snatch pull Snatch Snatch Pull + Squat Snatch (2+1) *Set 1-4 Across: light and deliberate. **Set 5-9 Across: Moderate yet mechanic learned from previous sets are retained. ***Sets 9-12 Across: Moderate yet challenging. TEST your mechanics through these...
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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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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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