Tag

OHS
Warm-up Movement Prep: Upright row w/hold Upright row to overhead BN press/half squat/squat Overhead squat Snatch prep: Deficit (on plates) SGDL Muscle snatch Power snatch h/m/l Snatch Snatch (3-2-1 x3) *There are 9 total sets. **Increase weight each wave. ***Develop a focus throughout the warm-up that will best develop YOUR lift. Metcon (Time) 150 dubs...
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Warm-up 5 rounds 5 air squats 3 push-ups to pike 1 strict pull-ups/5ring rows BN Press Front squat Floor press (vertical forearms) Bench press Overhead squat Hand Muscle clean Muscle clean Power clean Clean 3.2.1.Go! The Other Total (Total Weight) Clean (1 Rep Max) Bench Press (1 Rep Max) Overhead Squat (1 Rep Max)
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Warm-up Barbell assisted squat hold Upright row Upright row to overhead BN Press Press in half squat Press in squat P.Snatch Prep: Tall P. snatch High hang Hang Power snatch Snatch Balance/OHS Prep: Push Press Push Jerk Snatch Balance Power Snatch (5×2) * Build Snatch Balance (3×2) *Across Overhead Squat (5×2) *Build
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Warm-up Metcon (4 Rounds for reps) Min 1 -C2B/Pull-ups Min 2- Plank on hands Min 3 – Overhead squats Min 4 – alt leg toes to bar Min 5- recovery pace row. 4 rounds * Each movement will affect the other. Play it smart and apply your efforts evenly across all sets.
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Warm-up Cross over symmetry: 90/90 W/y Overhead squat Barbell prep: Snatch grip press Snatch grip push press Press to squat h/m/l Overhead squat Snatch balance Snatch Grip Push Press (3×3) Across Snatch Balance (5×2 ) *Build Overhead Squat (5×1) *Build **As you progress through the movements ensure you are retaining and building upon the mechanics...
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Warm-up Jumping Jacks 45 sec Lunge x20 High Knees (heel pull) 45 sec Air Squats (coaches pace) 200m run PVC Overhead Squat 400m Run Overhead squat (Bar) Metcon Prep: Brief expectations and standards 3.2.1.Go Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# *500+ days since Nancy’s last visit....
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Warm-up 45:15 Bike Plank OH lunge (x2) Metcon prep: BN Press Chin over bar hold/hang Press to squat Beat swing OHS pull-up/C2B Metcon (4 Rounds for reps) AMRAP 3 Bike 21cal OHS 15 ME Pull-ups/ring rows Rest 6min 4 rounds *Bike and OHS are to be sprinted through as fast as possible. **Strive for 45s-1m...
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Warm-up Jump rope skills 5 min (coaches choice, get creative) Squat hold (Bar asst) BN Press (SG) Press to Power Press to Squat Sots Press Snatch Prep: Pull-under (Power) + Pull-under (squat) + OHS High Hang Power + High Hang Squat + OHS Hang Power + Hang Squat + OHS Hang Power Snatch+Hang Squat Snatch+Overhead...
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Warm-up Windmill Bottom squat hold (barbell assist) BN Press Press in half squat Press in full squat OHS Pull-under (power to full) High hang (power to Full) Hang (power to full) Power snatch Snatch Power Snatch (5×3) Snatch (5×2) *build for each set **one set every 90sec. 2 min transition between P.SN. And SN. ***Develop...
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Warm-up Row 2 minutes Pick Drill Legs Legs/back Full stroke Press in squat Knee tucks Overhead squat Toes to bar Metcon Prep Metcon (Time) Amrap 15 Overhead squat Cal row Toes to bar Cal row 21-15-9 *We want fast. Use a familiar weight and ROM for the toes to bar. **AMRAP Final calorie row with...
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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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