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Row
Metcon Metcon Prep: Demo 3 rounds 150m Row 5 Burpees 5 Box Jumps 100m Run Brief 3.2.1.Go! Small (Time) 3 Rounds for time of: 1000m Row 50 Burpees 50 Box Jumps, 24″ 800m Run In honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009 To learn more...
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Warm-up Row 500m 250/leisure 250/fast Snatch Prep: BN Press Press in Half Squat Snatch Drop Pull under High Hang Hang Snatch Snatch Metcon (4 Rounds for time) Row 30 Calories x50 Double unders x15 Power Snatch Row 30 Calories x50 Double unders x12 Power Snatch Row 30 Calories x50 Double unders x9 Power Snatch Row...
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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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Metcon (Time) Partner workout Partner A Run 200m Partner B Works through 100 wallballs 100 DB/KB Snatch 100 toes through rings 100 cal row *partner switch tasks after each 200m run. **Protect your balls!! Catch balls and lower DB/KB prior to hitting the ground on the final rep of the movements.
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Warm-up Banded side steps Banded squats Back Squat Prep: Pause Back squat (coaches pace) Metcon Prep: Row 250/200m Box jump x5 Row 250/200m Lateral Box jump x5 (each side) Row 250/200m Bounding (pvc) Row 250/200m Box Jump overs. Pause Back Squat (5×2) *Across **This is the final week. Cherish these reps and learn some lasting...
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Warm-up juming jacks scorpians high knees back pedal to sprint Banded heel Pulls March (coach lead speed; slow to sprint) Fall v Lean drill 200m assess 400m Pick Drill Legs Legs/Shoulders Full Stroke (Rhythm is the focus) Metcon Prep: Run 200m Row 250m DB/KB Snatch x5 3.2.1.Go! Metcon (3 Rounds for time) Run 400m Row...
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Warm-up Metcon (No Measure) Row 15/12 Cals then Unbroken Set of: 5 Power Cleans 4 Shoulder to Overhead 3 Thruster Every 4 Min for 28 Min *Perform all 12 reps without releasing the hands from your barbell **Main goal of the workout is to maintain consistent work times. ***Utilize a confident weight on the barbell...
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Warm-up Pick Drill Arms Arms/Back Full Stroke w/focus on catch. Row 10 Cal Burpee 5 Single arm Press/Press/Push-press *Three rounds progressing through the movements **Coach leg on the Press variations. Metcon (5 Rounds for time) Row Calories 30/25 Burpees x20 Push Press x10 Rest 3 Min 5 Rounds *Maxium time spent on the rower should...
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Warm-up Row 2m Medball squat throw (partner) Metcon Prep: Press Front squat Thruster Pull-under to Thruster hang clean to Thruster Squat clean thruster. Metcon (Time) 80 cal row 40 Squat Clean Thrusters 20 Burpees over Partner. 60 Cal row 20 Squat Clean Thrusters 10 Burpees over partner 40 cal row 10 Squat Clean Thrusters 1000m...
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Warm-up Row 2 minutes Pick Drill Legs Legs/back Full stroke Press in squat Knee tucks Overhead squat Toes to bar Metcon Prep Metcon (Time) Amrap 15 Overhead squat Cal row Toes to bar Cal row 21-15-9 *We want fast. Use a familiar weight and ROM for the toes to bar. **AMRAP Final calorie row with...
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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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