Tag

Lunge
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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Warm-up Banded w/y banded Split Squat Bench Prep: Demo Coaches Pace Reverse Pick-Drill: 1 Min Arms 1 Min Arms/ Shoulders 1 Min Arms/ Shoulders/Legs Metcon Prep: Row 250m Bench x10 Walking Lunge x25ft Row 200m Bench x5 Front Rack Walking Lunge x25ft Row 150m Bench 1-2 (Metcon weight) OH Walking Lunge x25ft Metcon (Time) Row...
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Warm-up 30:30 Single Standing Double Double-single-Double Double Double Single Doubles Plank + Side Plank 30:15 x3 Front Rack Prep: shoulder Rotations (On back) Front Rack Front Rack Hold (3×45 sec) 80-90% of Front Squat Metcon (5 Rounds for reps) Front rack lunge Dub Cal Bike Rest 45:15×5 *This coul dbe a very potent combo. **Keep...
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Warm-up Banded Side Steps + Skips 3×5+10 Banded Squats (knees) x10 Banded Goodmorning x10 3 rounds Supine Push/Pull x30sec x3 Metcon Prep: Walking Lunge 25ft Farmers Carry (Light) 25ft Air Squat x10 Front Rack Lunge (Light) 25ft Farmers Carry (Metcon Weight) 25ft Air Squat x10 Front rack Lunge (Metcon) 25ft Metcon (AMRAP – Rounds and...
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Warm-up Row Intervals 1m Rounds R1-20SPM R2- 26SPM R3- 20 SPM R4- 30 SPM R5- 20SPM Push-up x10 Walking Lunge 50ft Burpee x5 Pike Push-up x10 KB Walking Lunge 50ft (Light) Burpee x5 HSPU x3-5 Metcon (Time) Row 500m Handstand Push-ups x15 KB/DB Walking Lunge 200ft Burpee x20 3 RFT *Shoot for 7-9 Min rounds...
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Warm-up Side Plank 45 Sec Weighted Pull-ups x4-8 Seated Box Jumps x5 3 rounds within 10 min Snatch Balance Prep: Pass Throughs Overhead Squat Sot Press Drop Snatch (From Toes) Snatch Balance Metcon Rehersal: Duck Walk Burpees to plate Walking Lunge Box Jump-overs 1 round Snatch Balance (2-2-2-2-2-2) Metcon (AMRAP – Rounds and Reps) 30ft...
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Warm-up Nordic Lift x15 Side Plank 45 sec Prone W/Y x10 2 rounds Deadlift Prep: DL to Knee DL to thigh Deadlift Metcon Prep: Hollow/Arch Hanging Hollow/Arch Dynamic Half Pull-up x5 Pull-up x5 Discuss Scaling Find KB Weight over course of 2-3 sets. Deadlift (5-5-5-5-5+) *Build **Overhand ***No hookgrip Metcon (Weight) Every 4 minutes for...
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Workout of the Day

CrossFit

  • CrossFit WOD 7/13/19

    Warm-up
    Run 200m

    Suitcase carry 200ft

    x20 RKBS

    *partner up

    3.2.1.Go!
    Metcon (Time)
    Partner WOD

    Run 200m

    Farmers carry 100ft

    x30 Russian KBS (x2)

    20 RFT
    *Partners Alternate rounds

    **Target 2-3m rounds

    ***Utilize a weight that is challenging toward the end but can remain unbroken.

CrossFit Teens

  • CrossFit Teens WOD 7/5/19

    Shoulder Press (5-5-5-3-1)
    Metcon (No Measure)
    10 EMOM

    6 Power Snatches

    1 minute rest

    10 EMOM

    10 Burpee to bar

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