Push Press
Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″ In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009 To learn more about Jack click here
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Warm-up 0-5:00 Briefing 5:00-20:00 Wrist Mobility Split Squat Good Mornings 2×10/10 Marching Hip Bridges x20 90/90 Hold 2 minutes per side Elbow Rotations x20 Front Squat (3-3-3-3-3) Increase weight every round Establish 3RM Metcon (AMRAP – Rounds and Reps) Push Press Demo 12 AMRAP 20 Push Presses 75/55 30 Air Squats
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Warm-up 0-5:00 Briefing 5:00-20:00 High Pull High Pull to Front Rack High Hang Muscle Clean High Hang Power Clean Above Knee Power Clean Below Knee Power Clean Power Clean 3 Position Power Clean (1-1-1-1-1) Above knee, below knee, from ground Same Weight Focus On Quality of Movement Metcon (Time) 21-15-9 Power Cleans Hand Release Pushups...
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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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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 0-5:00 Briefing 5:00-30:00 Prone Split Rotation 3×10 Prone Y’s x20 Prone T’s x20 Prone A’s x20 Seesaw Squat Air Squats Clean work Push Press Push Jerk Split Jerk 30:00-55:00 Big Clean Complex (1-1-1-1-1-1) 6 Sets for Max Load High Hang Clean+Low Hang Clean+Clean+Push Press High Hang Clean+ Low Hang Clean+Clean+Push Jerk High Hang Clean+Low...
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Warm-up 0-5:00 Briefing 5:00-25:00 Arm Swings Leg Swings Foam Roll High Hang Power Clean Low Hang Power Clean Power Clean Back Squat Push Press Go over movements for metcon 25:00-50:00 Bear Complex Power Clean Front Squat Push Press Back Squat Second Push Press Complete 5 Rounds increasing weight each round 1 Round consists of 7...
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Warm-up 0-5:00 Briefing 5:00-25:00 Tabata V Ups Strict DB Press 2×5 Light then Heavy Jumping Jacks x40 Double Under Work Metcon (AMRAP – Rounds and Reps) 25:00-55:00 7 AMRAP x3 12 DB Push Press R 12 DB Push Press L 36 Double Unders 3:00 min Rest Pick up where you left off from previous AMRAP...
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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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Workout of the Day


  • CrossFit WOD 10/23/20




    Kneeling T Spine Rotations Against Wall x10/10 Both Directions

    Pvc Press Out 2×10

    Prone Snow Angel 2×10

    Prone PVC Press 2×15

    Shoulder Press Demo

    Shoulder Press (10-10-10)
    Metcon (AMRAP – Rounds and Reps)
    10 AMRAP

    10 Toes to Bar

    20 Alternating DB Snatches

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