Tag

Push Press
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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Warm-up 3 Progressive Rounds 100m Run x10 Thrusters x10 Push-Press x10 Floor Press 45/35 100m Run x10 Thrusters x10 Push Press x10 Floor Press 95/65 100m Run x10 Thrusters x10 Push-press x10 Bench Press Metcon Weight Roney (Time) 4 Rounds for time of: 200m Run 11 Thrusters, 135# 200m Run 11 Push Press, 135# 200m...
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Warm-up CS: Activation before Class Starts Walking hamstring sweeps Walking quad stretch Duck walk Slalom jumps Push Press Prep: Press Dip/Drive Pause Push-Press Push Press Metcon Prep: GHD Demo Partner Back to Back Demo/trial Pull-up *Hollow/Arch Dynamic **Half Pull-ups ***Pull-ups Lateral Jumps Demo Devil Press Demo/Trials Push Press (1-1-1-1-1+) Metcon (AMRAP – Reps) Amrap 4×5...
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Warm-up Before Class Starts : CS Activation Medball Push-Press x10 Burpee x 5 Med Ball Thruster x10 Burpee Box Jump x5 High/Low Elbows Flightless Bird BN Press Push-Press Prep: Dip/Drive Pause Push Press Push Press Push Press (5-5-5-5-5+) Metcon (Time) Wallballs 50-40-30-20-10 Burpee Box Jump overs x10
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Warm-up Before Class Starts CS: Activation Jump rope Boat pose Superman flutter 45:15 Push-press Prep: Press Dip/drive Push-press Push Press (8-8-8+) Metcon (AMRAP – Reps) Dubs x30 Push-press x15 95/75 Amrap 15
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Warm-up Before a Class Starts: CS: Activation 5 point Squat Press to OHS Sot Press 3×5 (Build) Snatch prep Pull-under (high/Med/Low) Hang Snatch Snatch DL + Pull-under Snatch Snatch Complex (Build) High Hang Snatch – (3×3) Hang Snatch – (3×2) Snatch – (3×1) Metcon (Time) Push-press Wallball X200
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Warm-up Run 200m Forward Run 200m Backward side shuffle R/L 100m each Banded Interal/external/90 rotation 1×20 Shoulder Rotation x10 Jerk Prep Press Push-press Press in Squat/Split Tall Jerk Power/split Jerk/Split Jerk Push Jerk (10×2) Every 90 Sec Split Jerk (10×2) Every 90 Sec Metcon (Time) Run 600m x30 push-press 45/35 5RFT
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Warm-up Min 0-15 Band Pull-aparts 45 sec Side plank 45 sec Press x15 w/Bar 2 rounds Min 15-20 Push Press Progression Dip/Drive Push Press Min 20-25 Briefing Min 45-50 WOD Rehearsal 30 dubs/singles x10 Hang Power Snatch (bar then metcon weight) x10 KneeTucks/toes to bar x1 Box Circle/Handstand walk 10-15ft 30-42: Push Press (Max Reps)...
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Warm-up MIn 0-3 armless burpees x10 *pvc behind back **First one done wins Shirt **Second Place wins Free Drink ****Third place wins hug from their favorite coach Min 3-5 Briefing Min 5-15 Movement Prep Wallballs x10 SDHP x10 (Bar) Box Jumps x10 Push-Press x10 (Bar) Cal Row x10 Push-ups x10 Squats x10 20-60: Zeus (Time)...
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Warm-up Min 0-5 Relay Tic-tack-toe Min 5-15 Metcon Prep: Hollow Arch (Hanging) Half Pull-ups Pull-ups 2×5 SDHP: Sumo DL SDHP Push-Press Dip/Drive Push-Press Min 15-20 Brief Min 20-30 Establish Stations 30-60: Metcon (3 Rounds for reps) Intervals 3m-2m-1m Bike SDHP Pull-ups Farmers Carry Push-Press 135/95 Total reps each round
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Workout of the Day

CrossFit

  • CrossFit WOD 3/19/19

    Warm-up
    Row Intervals

    1m Rounds

    R1-20SPM

    R2- 26SPM

    R3- 20 SPM

    R4- 30 SPM

    R5- 20SPM

    Push-up x10

    Walking Lunge 50ft

    Burpee x5

    Pike Push-up x10

    KB Walking Lunge 50ft (Light)

    Burpee x5

    HSPU x3-5
    Metcon (Time)
    Row 500m

    Handstand Push-ups x15

    KB/DB Walking Lunge 200ft

    Burpee x20

    3 RFT
    *Shoot for 7-9 Min rounds

    **Modify HSPU to meet skill level and fitness need.

    ***Single KB/DB for Lunges

CrossFit Teens

  • CrossFit Teens WOD 3/15/19

    Shoulder Press (5-5-5-3-1+)
    CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
    3 rounds of:

    10 snatches 95lb/65lb

    12 bar-facing burpees

    Then, rest 3 minutes before continuing with:

    3 rounds of:

    10 bar muscle-ups

    12 bar-facing burpees

    Time cap: 12 minutes, including 3-minute rest

    period
    CrossFit Games Open 19.4 Teens (Ages 14-15) (AMRAP – Reps)
    3 rounds of:

    10 snatches 65lb/45lb

    12 bar-facing burpees

    Then, rest 3 minutes before continuing with:

    3 rounds of:

    10 bar muscle-ups

    12 bar-facing burpees

    Time cap: 12 minutes, including 3-minute rest

    period
    CrossFit Games Open 19.4 Teens Scaled (Ages 14-15) (AMRAP – Reps)
    3 rounds of:

    10 snatches 45lb/35lb

    12 bar-facing burpees

    Then, rest 3 minutes before continuing with:

    3 rounds of:

    10 chin-over-bar pull-ups

    12 bar-facing burpees (may step over bar)

    Time cap: 12 minutes, including 3-minute rest

    period

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