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Warm-up Mod archer Lateral lunge Standing hip rotation Banded squat Front squat- work on tempo Paused Front Squat (6×1) *Build to 1RM **3-2-3 ***The variables will greatly effect how much weight can be used. ****Create a consistent movement and learn something *****Increase load from previous week Paused Front Squat (3×3 ) *Across **You may need...
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Warm-up Roll legs and lats Banded runner stretch Banded kneeling hip thrust Banded side steps Banded squats Pulls parts Front squat Press Thruster Single Standing double Double 2 rounds of 3 thrusters 10 dubs CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap...
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Warm-up Bear crawl Inch worm V-up Lunge stretch Pull-up/MU Overhand/underhand hang Kip swing (bar or rings) Big swings Beat swings/rings to hips Ring dips Practice MU Discuss scaling and workout structure. Crossfit Games Open 20.5 (Ages 16-54) (Time) For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10...
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Warm-up Goblet squat hold in bottom Partner backbend Front squat BN press Pull under Push press Hang clean Tall jerk Clean and jerk Pistol progression Off balance squat gradually shifting weight bias to one leg. Crossfit Games Open 20.4 (Ages 16-54) (Time) For time: 30 box jumps, 24 in/20 in 15 clean and jerks, 95...
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Warm-up Nordic lift x10 Dead bugs x20 2 rounds Back bend (partner assist) Push-ups Good mornin Hs practice Deadlift Hspu test Hs walk practice Deadlift (8m to build to a heavy 3rm) Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups...
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Warm-up Banded finger curls Banded deadlift BN Press 2 rounds rounds of 10 Metcon Prep Knee tucks Leg lifts Toes to bar Snatch deadlift Strict Muscle Snatch Muscle Snatch SG Push Jerk Power Snatch Clean & Jerk Prep: Muscle Clean Clean Push Press Push Jerk/Split Jerk 3.2.1.GO! CrossFit Games Open 15.1 (AMRAP – Rounds and...
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Warm-up Amrap 5 40sec G2OH (plate) 20 toe touch to OH reach Barbell cycling talk *Attempting to move smooth will yield speed. Attempting to move fast will yield sloppiness. **Keep the bar close. ***Pause overhead to keep cadence. Avoid the bungee cord at the waist. Barbell cycling practice (top down) Hang snatch Snatch Hang clean...
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Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutes
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Warm-up High knees 1 min Jump rope 1 min Knees to elbow rock 1 min Goblet squat 1 min banded row x15 Banded high pull x15 Side plank with leg lift x15 2 rounds Metcon movement prep: Kneetucks x10 Pull under x10 Toes to hips x10 Hang Clean x10 Toes to bar x5 Clean Metcon...
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19.1: Metcon (Reps) 15 Minute AMRAP 19 Wallball 20/14 19 Calorie Row
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Workout of the Day

CrossFit

  • CrossFit WOD 9/24/20

    Warm-up
    0-5:00

    Briefing

    5:00-30:00

    Pick Drill

    then 30:30 Row

    Calf Stretch

    Bottoms Up Press

    Double Under Work
    Metcon (Time)
    500m Row

    100 Double Unders

    400m Farmers Carry

    100 Double Unders

    500m Row

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