Tag

Ring Dip
Warm-up High Knees into wall 30 sec Bottom push-up hold 30 sec overhead carry Plate 100m Metcon Prep: Discuss rotations. Demo Flow 3.2.1.Go! Metcon (3 Rounds for reps) Partner WOD Partner Sled push 100m Then Amrap Dips/Ring dips x20 (partner hangs from bar) KBS x20 (partner holds plank) Amrap 10 Rest 5 min 3 rounds...
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Warm-up Pizza Boy Metcon (5 Rounds for time) Hang Squat Clean x30 Dips x50 Rest 2 minutes 5RFT *Split reps evenly. **Hang cleans should be of confident weight. ***Aim for 5-7m Rounds. ****Rings or Boxs for dips. Scale appropriately to maintain 5+ reps per attempt.
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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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Warm-up 400m Run Arm circles Arm Swings Hang & Twist Hang Clean Beat Swing (rings) Ring Dips Clean MU Metcon Prep: Build bars and prep plates for later sets. Aquire 3-5 Dips/MUs Metcon (Time) Run 1k Power Clean 20-15-10 Ring Dips/MU 12-9-6 3 rounds for time *All sets of power clean should be done in...
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W.U.: Metcon (No Measure) 30-20-10 Assault Bike Calories *Work at 80-100% effort **Partner Up, regardless of partners finish time, rest 3:1 at minimum. ***Warm-up/First conditioning piece of the day. Should have a noticeable fatigue afterwards. Metcon (Time) 12 Clusters 100 Dubs 8 MU or Dips 9 Clusters 100 Dubs 6 MU or Dips 6 Clusters...
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Warm-up Run 400m Push-up to Pike x5 Hanging Hollow Pull-up/Kneeling Pull-up Bench Dip/Box Dip Dip (Matadors or Unassisted Box) Hspu Prep: Threshold test w/ab mats Wade (Time) For time, wearing a 20-lb. vest or body armor: Run 1,200 meters Then, 4 rounds of: 12 strict pull-ups 9 strict dips 6 strict handstand push-ups Then, run...
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Warm-up Dip Support (Box or Rings) x30 Sec Goblet Squat x10 Stiffleg DL x10 Single Arm Press x10 Complex Prep Deadlift Bent Over Rower Upright Row BN Press Metcon Prep: Ring Dip Scaling (Ring Dips > Box Dips > Floor Dips(KB/DB) Posterior Complex (5×1) Deadlift x12 Bent Over Rower x9 Upright Row x6 BN Press...
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Warm-up Row Pick Drill 1 min of Arms 1 min of Back/Arms 1 min of Legs/back/arms Foam roller 90 to V x10 T’s x20 Lying Med Ball Throws 2×10 Ring supports x30 sec Ring Cradle x30 sec Ring dips x5 Hand release push-up Demo and attempts. Coaches cue. Thruster Prep Dip drive Push press Front...
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Warm-up MIn 0-5 Boat Pose x30 sec Press in boat pose x15 Hollow hold x30 Sec Press in Hollow x15 5-10 Ring Dip Demo and scale Sphinx Press Demo and Scale 30-35 Intervals Prep and Scaling 10-20: Ring Dips (x50) *Scale to Toe assisted or negatives 20-30: Sphinx Press (x50) 40-60: Metcon (No Measure) 40:20...
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Warm-up Rowling x5 rounds *Try and stop the meters exactly @ 100m **For every meter over complete one burpee Plank on Hands x45 Sec Plank @ Bottom of Push-up x30 Sec Floor Press x45sec Floor Press w/Flutter Feet x30 Sec Seated Dips/Ring Dips x5 w/Pause @ Top and Bottom (Coaches Pace) Toe Assisted Dips/Ring Dips...
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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.

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