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Push-Up
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...
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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....
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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
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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
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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...
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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
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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....
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Warm-up Run 400m Wall W/Y x5 Inch Worm x5 Sit & Rotate x3 each side Push jerk Prep: Press Dip & Drive Tall Jerk Push Jerk Metcon Prep: 200m run x5 Push-ups x5 Sit-ups Push Jerk (3-3-3-3-3) *Build Push Jerk (3×3) *Across **80% of heaviest successful set. Metcon (Time) Run 800m x30 push-ups x30 sit-ups...
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Warm-up Banded hamstring curls x20 Wall sit x45 sec Sumo squat x15 2 rounds Metcon Prep: Running: Marching March (running cadence) Lean into run. Clean and jerk prep: Clean Jerk Cycling advice Metcon Prep 200m run 5 push-ups 5 KBS each arm. Metcon (AMRAP – Rounds and Reps) Run 400m x15 Push-ups x30 KB Clean...
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Warm-up 400m Run 10 Burpees 10 Knee Tucks Murph Demo and Walkthrough: Pull-up/Ring Row Push-ups Air-Squats Running Options Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY,...
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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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