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MU
Metcon (Time) Lyla 10-9-8-7-6-5-4-3-2-1 reps for time of: Muscle-ups Bodyweight clean and jerks Scaling: This workout contains a high volume of two difficult exercises. If you can perform some muscle-ups but not all 55 reps, eliminate the early rounds to reduce the total number of reps. Newer athletes should substitute with both gymnastics pulling AND...
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12 Days of Christmas (Time) 1 Muscle-up 2 Burpees 3 Chest to Bar 4 Push-ups 5 Pull-ups 6 Thrusters 7 Bar Over Burpees 8 KBS 9 Sit-ups 10 Iron Mikes 11 KB Taters 12 Box Jumps 12 Days of Christmas #2 (Time) 1 Chest to Bar 2 Burpees 3 Pull-ups 4 Push-ups 5 Ring Rows...
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Warm-up – Roll out calves, glutes, lats, and t-spine – Check chest, biceps and triceps for any unnecessary tension. If they feel tight, address them as well. – Ankle Flexion: 3 Sets, 8 reps each ankle. (Video below) 1. Sit on the floor with your legs stretched out in front of you. 2. Secure the...
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Warm-up 0-5:00 Briefing 5:00-30:00 Single Deadlift Banded Side Steps Spanish Squats MB Thruster Pullaparts OH Pullaparts Banded Press Outs Shoulder 360 Glide Kipping Swings Muscle Up Practice Jump Rope Practice Metcon (Time) 12 RFT 6 Wall Balls 24 Double Unders 3 Bar Muscle Up
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Warm-up (No Measure) Pick drill 5 Rds 30:30 Row 45s Plank 30s Side Plank 10 V Ups 10 Situps Ring Support Dip Support Ring Row Dips Muscle Ups Metcon (Time) 400/40/4 300/30/3 200/20/2 100/10/1 Meter row/Situps/Muscle Ups
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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...
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Mamba & GiGi (AMRAP – Rounds and Reps) Amrap 18 5 Ring Muscle ups (pull-ups/C2B) 8 Power Cleans 24 Box Jumps 13 Burpees From CrossFit Invictus: “Today’s tribute to the legendary NBA All-star who’s work ethic remained unparalleled over the years. This workout, originally posted by us on April 13th 2016 in honor of his...
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12 Days of Christmas (Time) 1 Muscle-up 2 Burpees 3 Chest to Bar 4 Push-ups 5 Pull-ups 6 Thrusters 7 Bar Over Burpees 8 KBS 9 Sit-ups 10 Iron Mikes 11 KB Taters 12 Box Jumps 12 Days of Christmas #2 (Time) 1 Chest to Bar 2 Burpees 3 Pull-ups 4 Push-ups 5 Ring Rows...
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Warm-up Nordic lift x10 Squat and twist x 5 each arm (elevate heels and gradually drop then) Hollow arch/bear swings/MU prep Deadlift prep: top down Waist to thigh Waist to knee Waist to shin Waist to deficit Metcon prep: Discuss flow Deficit Deadlift (2×8) Deadlift (3×6) *Across for all sets. **Treat the deficits at mobility....
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Warm-up Wall sits Dead bugs Banded lateral walks Banded squats Back squat prep 1/4 1/2 Full Standing Bar MU (band;This is for demonstration and understanding of the literal demands of the movements. Static hollow arch Dynamic hollow arch Jumping approach Pull-up Chest to bar Bar MU attempts Pause Back Squat (5×1) *Keep weights across. Increase...
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Workout of the Day

CrossFit

  • CrossFit WOD 2/26/2021

    Warm-up (No Measure)
    seated box jump (low) x 5

    wall walks x 3

    kb swing x 10

    seated box jump (medium) x 5

    hang clean w/pvc x 10

    push jerk w/pvc x 10

    seated box jump (high) x 5

    full clean w/bar x 5

    push jerk w/bar x 5

    *Rest 20-30 seconds between each movement, maybe more if discussing a movement

    **Execute very detailed reps, especially during the clean and jerk portions
    Coaches Note: Utilize the rest periods to discuss movements more technical in nature
    Crossfit Games Open 20.4 (Ages 16-54) (Time)
    For time:

    30 box jumps, 24 in/20 in

    15 clean and jerks, 95 / 65lb

    30 box jumps, 24 in /20 in

    15 clean and jerks, 135 / 85 lb

    30 box jumps, 24 in /20 in

    10 clean and jerks, 185 / 115 lb

    30 single-leg squats

    10 clean and jerks, 225 / 145 lb

    30 single-leg squats

    5 clean and jerks, 275 lb / 175 lb

    30 single-leg squats

    5 clean and jerks, 315 lb / 205 lb

    Time cap: 20 minutes
    Crossfit Games Open 20.4 Masters (55+) (Time)
    For ti…

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