Tag

Push-Up
Skill Work Side plank 30s Banded Hydrant x10 Ring inch worm x6 3 rounds Metcon Prep: Ring push-up Hollow hold Half press w/hold Push-up Metcon (Time) Partner Workouts- Alternate rounds Bike 9 cal Burpees x7 Ring push-ups x5 20 rounds for time *Keep the bike under 30s. **Burpees will feel very sluggish. Keep a disciplined...
Continue Reading
Warm-up Banded W/Y x15 BN press x10 Press prep: Midline Chat Press Metcon Prep: Knee tucks/Toes to Hips/Toes to bar Box jumps (practice bounding) 3.2.1.Go! Shoulder Press (5×5) * Across. 8m to h hold to a working weight **Stop on your chest for each rep. ***Rep 5 of each set should be near failure. Metcon...
Continue Reading
Warm-up Single arm Barn door Candle stick hold x10 Candle Stick Squat x10 each arm Back Squat Prep: Half Squat Squat Tempo practice Metcon Prep: KB Squat Clean- Front Rack Front Squat Clean Squat Clean Plyo Push-up demo and practice Back Squat (5×5) *Across **Spend 10m finding working weight. ***Slow tempo on the decent. Pay...
Continue Reading
Warm-up Plyometric work Forward bounds lateral bounds forward/lateral/forward 3 rotations each person Skill work: Pick drill 15 Arms 15 back/arms 15 full stroke Metcon prep: 10 step overs 10 Cal row 10 HRPU 10 lateral bounds 3.2.1.Go! Metcon (Time) Box Step overs Row Cal HRPU Lateral jumps (over bar) 75-45-15 *Simple means more room for...
Continue Reading
Warm-up Dead bugs x50 Nordic lift x50 DB shoulder press x20 Good morning x20 Deadlift prep: (top-down) thigh Knee Full ROM Metcon Prep: Push-up/pike push-up/HSPU (DEMO) Deadlift (15-10-8-5-5-5-5-5) *Build **Set 15 & 10 should elevate heart rate and “wake up” the muscles ***Put into practice the skills learned from the last 5 weeks of pausing....
Continue Reading
Warm-up Prone Cross w/Rotation Prone snow angle Plyo push-ups Metcon (No Measure) Bench 4×10 (Across) DB Neutral Grip Bench 3×10-15 Dips 3xMEx2 Barbell skull crusher x10 Push-ups xME 3 rounds
Continue Reading
Bench Press (5-5-3-3-3+) Metcon (AMRAP – Rounds and Reps) 10 AMRAP 10 Lateral Hops 5 Pull-ups 10 Lateral Hops 10 Pushups 10 Lateral Hops 15 Squats
Continue Reading
Warm-up Nordic Lift x10 Single leg half squat w/leg lift x10 Bound 1-3 Plates w/stiff legs x10 3 rounds Deadlift Prep: Discuss halt DL to Knee DL to Thigh Deadlift Attach plates, x10 @ coaches pace Metcon Prep: Knee Tuck/Toes toes to Hips/Toes to bar Build bar. 3.2.1.Go! Deadlift (5×8) *Across 55-65% of your 1RM...
Continue Reading
Warm-up Upright Row Push-ups Pull aparts Metcon (No Measure) DB Bench Drop Set 4x 8 + 12 DB Fly w/Pause 3×10 Tricep push-up x10 Push-ups x ME 3 rounds DB Skull Crushers DB Supernated Curls 3×10
Continue Reading
Warm-up 400m Run 200m carry w/anything Push-ups & Sit-up Standard 3.2.1.Go! Gunny (Time) For time: 1-mile weighted run 50 push-ups 50 sit-ups 1-mile weighted run 50 push-ups 50 sit-ups 1-mile weighted run Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lb. for the runs. Command Sgt....
Continue Reading
1 2 3 15

Workout of the Day

CrossFit

  • CrossFit WOD 11/20/19

    Warm-up
    Banded Hydrant x10 each leg

    Wall slides (heel)

    Air squats

    Russian swing

    3.2.1.Go
    Winter Time Hustle (Time)
    Run 200m

    15 KBS

    15 Wallballs

    8 rounds for time

CrossFit Teens

  • CrossFit Teens WOD 11/8/19

    Crossfit Games Open 20.5 Teens (Ages 14-15) (Time)
    For time, partitioned any way:

    40 muscle-ups

    80-cal. row

    120 wall-ball shots 14/20 lb ball to 9 ft.

    Time cap: 20 min.
    Crossfit Games Open 20.5 Teens Scaled (Ages 14-15) (Time)
    For time, partitioned any way:

    40 chin-over-bar pull-ups

    80-cal. row

    120 wall-ball shots, 14-lb/20lb ball to 9 ft.

    Time cap: 20 min.

Archives