Warm-up Pass Throughs x10 Banded Lat Stretch 60s/side Samson Stretch 60s/side Stationary Lateral Banded Walks 60s Internal/External Single Arm Band Pressx15 Shoulder Press (5-3-1+) 75% 85% 95% Add 5# to 1RM Take 90% Metcon (No Measure) Tabata Situps V Ups Russian Twist Elbow Planks 8 Rounds of one movement before moving on to the next
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Metcon (No Measure) 4 Rounds Not for Time: hang from bar x [accumulate 30 seconds] turkish get-up x 2/each arm fore-arm plank x [accumulate 30 seconds] strict toes-to-bar x 5
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Dynamic Warm-up (No Measure) Inch Worm to hollow body x 25 ft. Rest 20 sec Reverse Bear Crawl x 25 ft. Rest 20 Sec Burpees x 10 Rest 20 Sec Bear Crawl x 25 ft. Rest 20 Sec Jump Squat x 10 Rest 20 Sec Broad Jump x 10 Metcon (AMRAP – Reps) Min 1:...
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Warm-up (No Measure) Complete Crossover Symmetry “Activation” program Metcon (4 Rounds for reps) 4 Rounds: Min 1: 45sec Plank Hold Min 2: DB/KB Snatch, alt. Min 3: 45sec Dual Suitcase Hold Min 4: Double Under *Snatch and Double Under reps combined to total each round. You will enter the total for each 4 rounds.
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Warm-up 0-5:00 5:00-20:00 Foam Roll Mobility Work Grasshopper Lunge Pigeon Stretch 90/90 Hold Stretch Kneeling T Spine Childs Pose to Reach V Ups Ring Rows Air Squats Metcon (No Measure) Tabata Sumo Deadlift High Pull Bottom Squat Hold OH Plate Hold Elbow Planks
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Warm-up 0-5:00 Briefing 5:00-30:00 Foam Roll Legs/Hips/Back Pigeon Stretch Seated Leg Raise Scorpions Laying Rainbow I’s Y’s T’s W’s Jumping Jacks Metcon (No Measure) 4 Rounds Double Tabata 40:20 Planks Step Ups Pushups Situps Jump Rope Go through movements as a circuit for 4 Rounds Use as a recovery day, no scoring so move at...
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Warm-up 0-5:00 Briefing 5:00-30:00 Banded Single DL 2×15 Banded Reverse Lunge 2×15 Monster Walks 2×30 30:00-55:00 Metcon (5 Rounds for distance) 5:00-4:00-3:00-2:00-1:00 Row for Distance After each round 30s Plank 30s Side Plank R 30s Side Plank L
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Warm-up 0-5:00 Briefing 5:00-20:00 Scorpions Prone Y’s Prone T’s Prone Press Side plank twist V Ups Pushups 20:00-35:00 Floor Press (3-3-3-3-3) Same weight across Metcon (No Measure) 35:00-40:00 Retcon Prep 40:00-52:00 Tabata Russian Twist Plank Hold Mountain Climbers Complete 8 Rds of each movement
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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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Workout of the Day


  • CrossFit WOD 5/14/21

    Prone Y’s

    Prone T’s

    Prone Presses

    Reverse Snow Angel

    Yoga Pushups

    Goblet Squat Hold

    Goblet Squats

    Goblet Squat Thruster

    Metcon (8 Rounds for time)
    8 Rounds every 3 Minutes

    12/10 calorie Bike

    10 DB Thrusters 35/25

    8 Burpee Box Jump Overs

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