Tag

Lunge
Warm-up Prone Y’s x20 Prone T’s x20 Pushups x10 Mountain Climbers x20 Single Leg Toe Touches x10/10 Bulgarian Split Squats x10/10 Alternating Lunges x10 Metcon (Time) 10-20-30-40-50-60-70-80-90-100 Alternating Lunges 10 Burpees after every round
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Metcon (Time) 10 Burpees 10 Burpees 25 Pushups 10 Burpees 25 Pushups 50 Alternating Lunges 10 Burpees 25 Pushups 50 Alternating Lunges 100 Situps 10 Burpees 25 Pushups 50 Alrernating Lunges 100 Situps 150 Air Squats
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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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Workout of the Day

CrossFit

  • CrossFit WOD 7/10/20

    Warm-up
    0-5:00

    Briefing

    5:00-15:00

    I’s Y’s T’s

    Windmill

    Turkish Get Up Review

    15:00-30:00
    Turkish Get Up (1-1-1-1-1)
    Metcon (Time)
    30:00-40:00

    Hip Flexor Hold

    Hip Flexor Drives x15/15

    Kickouts x15

    High Knees

    Bum Kickers

    Power Skip

    Reverse Power Skip

    Wideouts x20 seconds

    Quick Feet x 20 seconds

    40:00-55:00

    1 mile run

    15 Squats every minute

    start with squats

    55:00-60:00

    Cleanup and cool down

CrossFit Teens

  • CrossFit Teens WOD 6/24/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    Scorpions x20

    Prone Y’s x20

    Prone I’s x20

    Prone Press x20

    Yoga Pushups x10

    20:00-35:00
    Floor Press (5-5-5-5-5)
    *increase weight every set
    Metcon (Time)
    35:00-45:00

    MB Front Squat

    MB Press

    Clean Technique

    45:00-55:00

    50 Wall Balls

    25 Power Cleans

    50 Wall Balls

    55:00-60:00

    Cool Down and Clean Up

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