Warm-up Mid archer Lateral lunge Standing hip rotation Banded squat Front squat- work on tempo Paused Front Squat (3×3 ) *Across **Pause at bottom. ***Focus on power out of the bottom without extra bounce Build from last week Metcon (AMRAP – Reps) 12 AMRAP Burpee-Pullup-Toes to Bar All three movements are combined for 1 rep
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Metcon (Time) Partner WOD 100 Push Presses 75/45 100 Russian KB Swings 53/35 100 Pullups 100 Cal Row Only one athlete working at a time
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Warm-up Upright row Dip/Drive/High Pull Low Hang Clean Pull Clean Pull High Hang Muscle Clean Hang Muscle Clean Muscle Clean High Hang Clean Low Hang Clean Squat Clean Clean Pull (3×2) *Across *Focus on hip extension Clean Pull + Clean (6×2+2) *Across Metcon (AMRAP – Rounds and Reps) 7 AMRAP 3 Hang Power Cleans 135/95...
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Metcon (AMRAP – Rounds and Reps) 20 AMRAP Partner 5 Pullups 10 Pushups 15 Squats Partner A will go through as many rounds of Cindy while Partner B runs 400m then switch Score is total rounds and reps of Cindy
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Warm-up Mod archer Lateral lunge Standing hip rotation Banded squat Front squat- work on tempo Pull-ups Progression: Hold hang Hold chin over bar Kip swing Half pull up Pull up Butterfly practice if time allows Paused Front Squat (4×1) *Across/Tempo **3-2-3 ***The variables will greatly effect how much weight can be used. ****Create a consistent...
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Warm-up 10-8-6-4-2-M 5-4-3-2-1-W Bike cal- form groups of three and sprint the rounds. Hang/twist/shrug Hollow/Arch on ground Static Hollow/Arch hanging Dynamic Hollow/Arch Beat swings – 2 sets. Second higher than the first. Pull-ups – kipping 2 sets Pull-ups- butterfly 2 sets Chest to bar mechanics. Metcon prep: Talk rotation for classes bigger than 5. Burpee...
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Back Squat (5-5-3-3-3+) Metcon (Time) 50 Weighted Stepups 50 Pull-ups 35 Weighted Step Ups 35 Pull-ups 20 Weighted Step Ups 20 Pulups
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Warm-up EMOM 3 Dead hang M1 15s M2 25s M3 35s EMOM 3 Chin over bar hold (kneel to scale) M1 15s M2 15-25s M3 25-35S Hollow/arch – lying Hollow/arch – hanging (static) Hollow/arch – dynamic Beat swings (kip THEN butterfly) Climb the ladder Talk logistics 3.2.1.Go! Metcon (Time) 40 Pull-ups 40 Box jump overs...
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Warm-up Metcon (Time) Partner WOD 150 Wallballs 150 ring push-ups/push-ups 100 Wallballs 100 ring rows/strict ring pull-ups 50 Wallballs 50 KB Squat Cleans (from hip)
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Warm-up Supine single arm T Half kneeling t-slime rotation Back bend (partner if needed) Elevated split squat Air squat Off balance air squat Pistol progression push up Hang and twist Pike push ups Dynamic kip HSPU Beat swing to pull up Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15...
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Workout of the Day


CrossFit Teens

  • CrossFit Teens WOD 3/12/20

    Deadlift (5-5-3-3-3+)
    CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
    10 Min AMRAP
    5 Shoulder to Overhead 115# / 75#
    10 Deadlifts 115# / 75#
    15 Box Jumps 24″ / 20″