Tag

Push Press
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 90 rotation ant/ext BN press Dip/Drive (practice tempo) Push press 3×3 Push jerk Push Press (2×1) *Across **Tempo 3-0-0 Build from last week Push Jerk (3×3) *Across **Tempo 3-0-0 Build from last week Metcon (6 Rounds for reps) 1 min-Alt DB/KB Snatches 1 min-Double Unders 2 min-Alt DB/KB Snatches 2 min-Double Unders 3 min-Alt...
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Warm-up 90 rotation ant/ext BN press Dip/Drive (practice tempo) Push press 3×3 Push jerk Push Press (3×3) *Across *Light and deliberate. ***Tempo 3-3-0 Build from last week Push Jerk (3×3) *Across **Tempo 3-3-0 Build from last week Metcon (AMRAP – Reps) 10 AMRAP 10 KBS EMOM Remainder of minute is Toes to Bar Score is...
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Warm-up 90 rotation ant/ext BN press Dip/Drive (practice tempo) Push press 3×3 Push jerk Push Press (3×3) *Across *Light and deliberate. ***Tempo 3-3-0 Push Jerk (3×3) *Across **Tempo 3-3-0 Metcon (AMRAP – Rounds and Reps) DUBS x35 OR Bike 12/7 KBS x15 AMRAP 12
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Warm-up 90 rotation ant/ext BN press Dip/Drive (practice tempo) Push press 3×3 Push jerk Metcon prep: Stone set-up Lift to lap Shoot hips Push Press (3×3) *Across *Light and deliberate. ***Tempo 3-3-0 Push Jerk (5×3) *Across **Tempo 3-3-0 Metcon (Time) Press x20 Atlas stone to shoulder x3 4 rounds for time
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Warm-up Banded 90/90 rotations DB Press 2×6 Build Push press prep: Dip, drive Dip, drive, press Rhythm: 1-and-2 Metcon prep: Front squat Thruster Ring support Ring dip Ring pull up Muscle up Push Press (5×2) *Across **Focus on the rhythm component. ***A confident yet challenging effort. Metcon (AMRAP – Rounds and Reps) Amrap 12 Muscle...
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Warm-up Banded 90/90 rotations DB Press 2×6 Build Push press prep: Dip, drive Dip, drive, press Rhythm: 1-and-2 HSPU Prep: Push-up Hand stand Strict HSPU practice (acquire 10 or more at a challenging height) Push press comparison w/Kip Toes to bar prep: Lat press Knee tucks (shallow then deep) Leg lifts Talk quads past parallel...
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Warm-up Push Press (Build to a 5RM) *12m to build **Pause on the chest for each rep ***If you peak early utilize the rest of the time at a lower weight and practice cycling your reps. Metcon (Time) 10 rounds 30 Dubs or 20s sprints on bike 10 push press *10 rounds of anything is...
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Warm-up Is Ys Ts Walking lunge x20 Push ups x10 2 rounds Bench demo Metcon prep Front squat Push press 3.2.1.Go! Bench Press (5×6) *Across **Reps 5 & 6 should be challenging each set, yet maintainable. Metcon (Time) Front squat x10 Push press x10 Bar over burpees x10 5 rounds *We are looking for rounds...
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Warm-up Something real fun! Metcon (Time) X2 suicides + 10 push press (single arm) X2 suicides + x10 SDHP X2 suicide + x10 burpees to Target 6 rounds *You go; I go **Weights should be familiar, yet challenging, by your third round. ***Equal effort is performed by each partner. Each piece should take both partners...
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Workout of the Day

CrossFit

  • CrossFit WOD 6/3/20

    Warm-up
    0-5:00

    Briefing

    5:00-30:00

    Arm swings x20

    Leg swings x20

    Banded Hip Stretch x30s

    Calf Stretch x30s

    High Leg Kicks

    Leg Cradle

    Single Leg Hops

    Bum Kickers

    High Knees

    Wall Slides

    Jog

    Squat Therapy

    Demo Single DB Overhead Squats
    Metcon (Time)
    30:00-50:00

    WOD Prep

    4 RFT

    400m Run

    15 DB OH Squats R

    15 DB OH Squats L

    50:00-60:00

    Cool Down and Clean Up

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″

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