Tag

Push Press
Warm-up Nordic Lift x10 Deadbug x30 3 rounds Suitcase RDL 2×15 Deadlift Prep: Top/Down Thigh Knee Deadlift Metcon Prep: Front Rack lunge 10 steps (5 each leg) Push-press x5 each arm Deadlift (15-10-8-5-3-3-3-3-3) *Build **Attempt the heaviest load possible for the day. ***Maintain precision. Metcon (AMRAP – Reps) Front rack lunge (anything but a bar)...
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Warm-up High Knees Jumping Jacks MT Climbers Arm Swings High steps Hang and twist Overhead Squat/Pulling prep: BN Press Ring Row Press Beat Swing Push-Press Pull-up Metcon Prep: Discuss rotations 3.2.1.Go! Metcon (3 Rounds for time) Sled Push 50m 30 Pull-ups/Rows 15 KB/DB Push-press Rest 3-5m 3 Rounds *Each round should push you near your...
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Warm-up Pick Drill Arms Arms/Back Full Stroke w/focus on catch. Row 10 Cal Burpee 5 Single arm Press/Press/Push-press *Three rounds progressing through the movements **Coach leg on the Press variations. Metcon (5 Rounds for time) Row Calories 30/25 Burpees x20 Push Press x10 Rest 3 Min 5 Rounds *Maxium time spent on the rower should...
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Warm-up Banded Side Step banded Squat Back Squat Prep w/Bar Metcon Prep: Rehearse rotation Back Squat (3×10) *Across **Pause each rep ***Move with precision. ****2m rest between each set. Metcon (No Measure) Sled Push 50m Wallball Push press 2m Rest 3 @ minimum 5 rounds
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Warm-up T’s V’s Barbell Prep Upright row Press Push Press Pull-under High Hang power clean Hang power clean Power clean Push Press (10×1) Power Clean (10×3) *one round every 90sec ** increase weight each set. Metcon (AMRAP – Reps) AMRAP 6 Power Clean Push Press 1-2-3-4-5-6——— *50-60% of heaviest sets
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Warm-up Box step-ups RKBS Knee tucks Burpees Metcon Prep: Establish flow of workout and visual demo on all movements. 3.2.1.Go! 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...
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Warm-up 3 rounds NOT for time Side plank 30 sec Strict Press x10-8-6 Banded Pull-aparts x15 Push-Press Prep: Dip Drive Push-Press Metcon Prep: Wallball x5 Clean and Jerk x3 Dubs x10 2-3 rounds building to Metcon weight. Push Press (5-5-5-3-3-3) *Build **Keep feet flat (May feel slower) ***Hold bar on chest between each set. (No...
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Warm-up 30:30 My climbers Superman Dead bugs Jump squats 2 rounds Metcon Prep: Wallballs SDHP X10 PVC & Bar Box Jumps Push-Press Row Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest
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Warm-up Before class starts: CS Activation Partner Shoulder Stretch Knee Tucks/Leg Lifts x10 Push-up to Pike x10 2 rounds Press Press in Squat/Split Tall Jerk Jump/Land Jerk/Split Jerk Split Jerk (3-3-3-3-3+) Push Jerk (5-5-5-5-5+) *Choose which every jerk you would utilize for a one rep max. **Build ***Balance above weight Push Press (10-10-10+) Metcon (Time)...
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Warm-up Inch worms x8 V-ups x20 Knee to Elbow Rock 1 min Hollow Hold + Rock 30sec/30sec 2 rounds Metcon Prep: Hanging Hollow/Arch x5slow, x10 dynamic Bar Facing Burpee x5 Pull-ups x3 Push-Press x10 Thrusters x10 2-3 sets of Push-Press and Thruster to adjust weight to Metcon Standards. Metcon (3 Rounds for reps) Pull-ups x5...
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Workout of the Day

CrossFit

  • CrossFit WOD 9/18/19

    Warm-up
    Walking lunges

    Duck Walk

    Medball Thruster

    Strict Half Pull ups/ring rows

    Strict Knee tuck/Leg Lifts

    Pull-ups

    Toes to Bar

    Metcon Brief:

    Rehearse rotation.

    3.2.1.Go!
    Metcon (2 Rounds for time)
    45s Bike for Watts

    then, on the Minute

    3 rounds

    12 Wallballs

    9 pull-ups

    6 toes to bar

    Rest 5 min

    2 rounds
    *Alternate options

    45s Bike for Watts

    then

    3 rounds

    12 Wallballs

    15 Ring Rows

    9 Knee tucks

    **Watts:

    Men-350-600

    Women 200-500

    ***Legs and grip will be hit hard here.

    ****0-45s are on the Bike followed by 15 sec of rest/transition to wall balls. Subtract 1m focused on the bike from your times.

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