Tag

Pull-Up
Warm-up Running Drills 2 Rounds Band Assisted Hip Flexor Stretch Band Assisted Lat Stretch 3 Rounds Alternating Single Arm Hang x10 Alternating Plank to Pike Toe Taps x20 Jumping Jacks x30 WOD Movement Demo Metcon (AMRAP – Rounds and Reps) 30 AMRAP 400m Run Then 3 Rounds 15 Wall Balls 20/14 10 Pushups 5 Strict...
Continue Reading
Metcon (AMRAP – Reps) AMRAP 9 3-6-9-12-15… pull-up burpee double-under
Continue Reading
Front Squat (5@40% – 5@50% – 5@60%) Metcon (No Measure) 4 Rounds Min 1: 15 cal row Min 2: 10 thrusters Min 3: 10 pull-ups Min 4: 15 kb swings Min 5: rest
Continue Reading
Handstand Walk (Accumulate 100 Ft. ) Scale: 300 ft. tall bear crawl Metcon (AMRAP – Rounds and Reps) AMRAP 25 400m run 20 wall-balls 10 hang-power clean 5 pull-up F/M: 85/115, 14/20
Continue Reading
Handstand Walk (10 min) In as many attempts as you wish and to the degree possible, walk on your hands the furthest distance possible and without disruption. Discuss and Demonstrate the following: – “weight in tips of fingers, and ridge of palm” – “Walk with shoulders” – “Stack the joints” Warm-up: As time allows progress...
Continue Reading
L-Sit (Practice L-Sit for 10 Minutes ) Pick one or many of the variations below and practice for the duration of the 10 minutes: – Front Scale – Back Scale – Seated single leg raise, hands behind torso – Seated single leg raise, hands by hips – Supine single leg raise – Supine leg raise...
Continue Reading
Hip Mobility (No Measure) Prone Hip External Rotation Lift Offs (90 Degrees) x 15 Reps (Holding a few seconds each rep) Hip External Rotation Lift Overs x 15 Reps Standing Hip CARs x 5 on each side Band External Rotation + Frog Pump Combo x 30 Reps Back Squat (5@65% – 5@75% x 5@85%) The...
Continue Reading
Bench Press (5@50% – 5@60% – 5@75% – 3@85% – 1@95%) Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 20 minutes of: 4 strict pull-ups 8 push-ups with feet on a box 12 med-ball cleans ♀ 20-in.box, 14-lb. ball ♂ 24-in.box, 20-lb. ball Scaling: Modify the pull-ups and push-ups so...
Continue Reading
Warm-up (No Measure) Complete 2 Rounds: Banded Hip-Bridge (2 Sec. Pause) x 8 Rest 20 sec Seated Box Jump x 8 Rest 20 sec Knees over hips x 8 (2 Sec. Hold) x 8 Rest 20 sec Ring Rows x 8 (Tempo: 3111) Power Snatch + Overhead Squat (1-1-1-1-1) Build to a heavy single. Metcon...
Continue Reading
Warm-up (No Measure) Complete 3 Rounds: Single Arm Ring Row x 5/each arm Rest 20sec Cal Row x 12 Rest 20sec Half Kneeling Landmine Press x 5/each arm Rest 20sec 10 Wall-Ball Push-Presses (Lighter ball) (AMRAP – Rounds and Reps) AMRAP 3: 5 Strict Pull-ups 5 Shoulder Press Rest 2 Min AMRAP 3: 5 Pull-ups...
Continue Reading
1 2 3 26

Workout of the Day

CrossFit

  • CrossFit WOD 4/20/21

    Warm-up
    Running Drills

    2 Rounds

    Band Assisted Hip Flexor Stretch

    Band Assisted Lat Stretch

    3 Rounds

    Alternating Single Arm Hang x10

    Alternating Plank to Pike Toe Taps x20

    Jumping Jacks x30

    WOD Movement Demo
    Metcon (AMRAP – Rounds and Reps)
    30 AMRAP

    400m Run

    Then

    3 Rounds

    15 Wall Balls 20/14

    10 Pushups

    5 Strict Pullups

CrossFit Teens

Archives