Tag

Plank
Warm-up 0-5:00 Briefing 5:00-10:00 Arm Swings Leg Swings Band Pull Aparts OH Band Pull Aparts Internal Elbow Rotations External Elbow Roations Turkish Get Up (1-1-1-1-1) Metcon (No Measure) 3 Way Shoulder (Front, Lateral, Reverse Fly) 3×20/20/20 Evil Wheels 4×10 Side Bends 4×15/15
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Metcon (3 Rounds for reps) 18 AMRAP Partner 1 min Plank Hold/Pushups 1 min Wall Sit Hold/Wall Balls 1 min KB Farmers Carry Hold/Hollow Rocks Partner A will do Holds while Partner B performs other movements. Then switch every 3 minutes. Score is total reps per round for every 3 minutes
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Metcon (AMRAP – Rounds and Reps) 20 AMRAP Partner A-2 Rounds 5 Pushups 10 Air Squats 15 Kettlebell Swings B-Plank Hold
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Warm-up Calf Stretches Lateral Hops 30s Single leg lateral hips 15s each leg Single leg toe touches x10/10 Good Mornings x10 Air Squats x10 Pushups Plank Hand taps x20 Superman to hollow x5 each direction Metcon (No Measure) 15 Minutes Min 1-45s Jump Rope or Jumping Jacks Min 2-45s Air Squats Min 3-45s Planks Metcon...
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Warm-up 20 Good Mornings 10 Lateral Lunges 10 Squats 20 Plank Hand Touches 10 T Pushups 10 Sumo Deadlifts 10 SDLHP Metcon (AMRAP – Rounds and Reps) 15 AMRAP 5 Pushups 10 Goblet Squats 15 SDLHP Finisher 2 Rounds 40:20 Plank Side Plank Side Plank
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Warm-up Mid archer Lateral lunge Standing hip rotation Banded squat Front squat- work on tempo Paused Front Squat (6×6) *Across/Tempo **3-2-3 ***The variables will greatly effect how much weight can be used. ****Create a consistent movement and learn something Metcon (No Measure) Single leg squat x8 each leg Back extension x10 Plank 1m Three rounds...
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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 Nordic Lifts x20 Suitcase RDL x10 (each side) 2 rounds Deadlift Prep Thigh’ Knee DL Metcon prep: Visual Demo Group walkthrough Aquire loads 3.2.1.GO! Deadlift (15-10-8-5-3-3-3-3-3) *Build **As your being to touch loads closer to your max one can slip into their bad habits. ***Pay attenton to detail on the high rep rounds to...
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Metcon (No Measure) Strict Pull-ups x20 Strict Chin-ups x20 Reverse Fly (banded) x10 Front Raise x10 4 Rounds KB/DB Row 3×12 Side Plank 3×20-30sec + 5 Rotations +5 Leg lifts Weight Pull/chin-ups if needed.
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Metcon (No Measure) xBent over row x8 DB Pull-over x10 Strict TTB x8 5 rounds Not for time Single Leg Deadlift (Wall Support) x10 Hanging L-Sit x20 Sec 3 rounds not for time Planking Side plank 20 sec Side plank w/leg lift x10 Side plank w/twist & reach x10 Switch Sides 3 rounds
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Workout of the Day

CrossFit

  • CrossFit WOD 7/8/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    Banded Hip Stretch

    Banded Grasshopper Lunge

    Figure Four Stretch

    Pick Drill

    30:30 Row

    20:00-45:00
    Partner 5k Row (Time)
    Partner 5k Row

CrossFit Teens

  • CrossFit Teens WOD 6/24/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    Scorpions x20

    Prone Y’s x20

    Prone I’s x20

    Prone Press x20

    Yoga Pushups x10

    20:00-35:00
    Floor Press (5-5-5-5-5)
    *increase weight every set
    Metcon (Time)
    35:00-45:00

    MB Front Squat

    MB Press

    Clean Technique

    45:00-55:00

    50 Wall Balls

    25 Power Cleans

    50 Wall Balls

    55:00-60:00

    Cool Down and Clean Up

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