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Partner
Warm-up Intro / Overview: 5 min Warm up: 10-15 min Stones: Hip opener Step by step to shoulder -experiment w/ weights One step to shoulder -experiment w/ weight -shirt emblazoned Sandbags -carries -ground to shoulder Close / Depart
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Warm-up High Knees into wall 30 sec Bottom push-up hold 30 sec overhead carry Plate 100m Metcon Prep: Discuss rotations. Demo Flow 3.2.1.Go! Metcon (3 Rounds for reps) Partner WOD Partner Sled push 100m Then Amrap Dips/Ring dips x20 (partner hangs from bar) KBS x20 (partner holds plank) Amrap 10 Rest 5 min 3 rounds...
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Metcon (Time) Partner workout Partner A Run 200m Partner B Works through 100 wallballs 100 DB/KB Snatch 100 toes through rings 100 cal row *partner switch tasks after each 200m run. **Protect your balls!! Catch balls and lower DB/KB prior to hitting the ground on the final rep of the movements.
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Warm-up Banded Hamstring pulls March in place March into lean (forward/backward) March into 200m run x2 Metcon (Time) Partner Workout 4k Run 2k Partner Medball Carry *Partners alternate 200m runs until 4,000m is achieved. 10 rounds each **Both partners run during medball carry and may swap load between each other at any time. ***Compare score...
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Warm-up Arm swings Knee tucks Jumping jacks Hip Circles Toe Touches Sled Demo Metcon Prep Demo movements Pair up. Claim real-estate. Practice (10-20 reps of each movement) 3.2.1.Go! Metcon (5 Rounds for time) Sled pull (rope) x5 *Increase weight each round. **Thicker the rope, the harder it is on the grip. ***work with like skill...
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Warm-up Torso Twist Ground to Sky Jumping Jacks High Knees Air squats BN Press (close; wide;normal) Press in P.Snatch Press to P.Snatch High Hang Snatch (No Feet) Metcon Prep: Bar over Burrpees Power Snatch Handstand walk/ Bear crawl Hang Power Snatch (5×3) *Across **No foot movement ***Minimal heel lift **Utilize a weight slightly heavier than...
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Warm-up Row 2m Medball squat throw (partner) Metcon Prep: Press Front squat Thruster Pull-under to Thruster hang clean to Thruster Squat clean thruster. Metcon (Time) 80 cal row 40 Squat Clean Thrusters 20 Burpees over Partner. 60 Cal row 20 Squat Clean Thrusters 10 Burpees over partner 40 cal row 10 Squat Clean Thrusters 1000m...
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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.
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Warm-up Midline Education Turkish Get-up as demo Demo Midline stabilization with KB postions. Pick weights. Go. Metcon (Time) Partner WOD KB/DB Front Rack carry 800m KB/DB Overhead Carry 400m KB/DB Front Rack Carry 400m Kb/DB Overhead Carry 400m *Partners may switch weights at any time. **Utilize a weight that forces a walk. We want a...
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Warm-up 30:30 Row Burpee Box jump Knee Tucks Push-up Metcon Prep: DB Snatch x10 Burpee Box Jumps x5 Toes to Bar x5 Bench x10 Metcon (Time) Partner WOD 100 DB Clean and Jerk 100 Cal Row 100 Burpee Box Jumps 100 Toes to Bar 100 Bench Press *Split reps evenly between athletes **Scale appositely so...
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Workout of the Day

CrossFit

  • CrossFit WOD 9/18/19

    Warm-up
    Walking lunges

    Duck Walk

    Medball Thruster

    Strict Half Pull ups/ring rows

    Strict Knee tuck/Leg Lifts

    Pull-ups

    Toes to Bar

    Metcon Brief:

    Rehearse rotation.

    3.2.1.Go!
    Metcon (2 Rounds for time)
    45s Bike for Watts

    then, on the Minute

    3 rounds

    12 Wallballs

    9 pull-ups

    6 toes to bar

    Rest 5 min

    2 rounds
    *Alternate options

    45s Bike for Watts

    then

    3 rounds

    12 Wallballs

    15 Ring Rows

    9 Knee tucks

    **Watts:

    Men-350-600

    Women 200-500

    ***Legs and grip will be hit hard here.

    ****0-45s are on the Bike followed by 15 sec of rest/transition to wall balls. Subtract 1m focused on the bike from your times.

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