Tag

Pull-Up
Warm-up 0-5:00 Briefing 5:00-20:00 500m Row Split Squat Good Mornings 2×10/10 Marching Hip Bridge x20 90/90 Hold 2 minutes Front Squat Demo Front Squat (5-5-5-5-5) Work up to 5RM Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups
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Warm-up 400m run 100ft walking lunge ring rows/pull-ups x10 Metcon Prep: Pull-unders High hang power clean Hang power clean power clean 1-2 sets to establish metcon weight. Flow and movement talk 3.2.1.Go! Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run *The squats...
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Warm-up 0-5:00 Briefing 5:00-20:00 Single Leg Knee Raises 2×15 Kneeling Kick Out 2×15 Rotating Couch Stretch 2 min Front Squat Demo 20:00-30:00 Front Squat (5-5-5-5-5) Increase weight every round Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups
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Warm-up 0-5:00 Briefing 5:00-25:00 Banded Serratus Press Out 2×20 Scapular 360 Glide 2×5-10 Cuban Press 2×15 Banded Side Steps 2×20 each side Banded Squats x20 2 Rounds 2 Pullups 4 V Ups 6 Box Jumps 8 Squats Metcon (AMRAP – Rounds and Reps) 20 AMRAP 5 Pullups 10 V Ups 15 Box Jumps 20 Squats
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Metcon (Time) 1 mile Run (weather permitting) then 10 Rounds of Bergeron Beep Test 7 Thrusters 75/55 7 Pull-ups 7 Burpees *Substitute 1600m Row if raining
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Warm-up 0-5:00 Briefing 5:00-25:00 Kneeling T Spine Drills Halos Goblet Squats Knee Hops Movement Demo Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50...
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Metcon (AMRAP – Rounds and Reps) 20 AMRAP Partner Workout Partner A-400m run Partner B- 5 Pull-ups 10 Kettlebell Swings 15 Squats Switch when partner returns from run. Continue where partner left off on 5-10-15
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Warm-up 0-5:00 Briefing 5:00-20:00 Banded Serratus Press Out 3×20 Scapular 360 Glide 2xME Cuban Press 3×15 20:00-35:00 Floor Press (3-3-3-3-3) Same weight across Metcon (AMRAP – Reps) 35:00-40:00 Metcon Prep 40:00-52:00 12 AMRAP 5-10-15-20-25… Push Press Wall Balls (No Squat) Pullups
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Metcon (Time) Partner WOD 100 KBS 100 Box Jumps 100 Situps 100 Pullups Partition however you want but equal work
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Warm-up 0-5:00 Briefing 5:00-20:00 Deadbugs Split Squats Jefferson Curl Good Mornings Deadlift Technique 20:00-35:00 Deadlift (3-3-3-3-3) Same weight across Metcon (AMRAP – Reps) 35:00-40:00 Pullup Technique Lunge Technique 40:00-50:00 8 AMRAP 2-4-6-8-10… Alt DB Lunges Pullups 50:00-60:00 Cleanup and cool down
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Workout of the Day

CrossFit

  • CrossFit WOD 9/24/20

    Warm-up
    0-5:00

    Briefing

    5:00-30:00

    Pick Drill

    then 30:30 Row

    Calf Stretch

    Bottoms Up Press

    Double Under Work
    Metcon (Time)
    500m Row

    100 Double Unders

    400m Farmers Carry

    100 Double Unders

    500m Row

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