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Warm-up Pass Throughs x10 Banded Lat Stretch 60s/side Samson Stretch 60s/side Stationary Lateral Banded Walks 60s Internal/External Single Arm Band Pressx15 Push Jerk (15 minutes to establish heaviest lift for the day) Metcon (4 Rounds for time) 4 Rounds 250m row AFAP 2 min Rest
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Metcon (AMRAP – Rounds and Reps) 30 Partner AMRAP 20/16 Calorie Row 15 Burpee Box Get Overs 30″ 10 Deadlifts185/125 Alternate Rounds
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Warm-up Row 30:30 x5 I’s, Y’s, T’s x20 Wall Slide x10 Band Pull Aparts x15 Internal/External elbow rotations x20 Scapular 360 x5/direction 4×8 Single Arm DB/KB Bent over Row 6×5 5 count pull-up negative Metcon (No Measure) 12 EMOM 200m/175m Row
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Metcon (AMRAP – Rounds and Reps) Partner WOD 20 AMRAP A-400m row B-10 KBS 10 KB Box Step Overs Partner A will row 400m while partner B completes rounds of movements. Once Partner A completes 400m you must switch places. Score is total rounds and reps
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Warm-up Pass Throughs x10 Banded Lat Stretch 60s/side Samson Stretch 60s/side Stationary Lateral Banded Walks 60s Internal/External Single Arm Band Pressx15 Shoulder Press (3-3-3+) 70% 80% 90% Add 5# to 1RM Take 90% Metcon (3 Rounds for time) Every 5 Minutes for 15 Minutes(3 Rounds) 40 Cal Row 20 Toes to Bar
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Metcon (AMRAP – Rounds and Reps) AMRAP 25 25 cal row 25ft. kb/db oh walking lunge (right arm) 25 sit-ups 25ft. kb/db oh walking lunge (left arm) *Choose appropriate weight for overhead walking lunge. Something you can maintain stability throughout the lunge
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Front Squat (5@40% – 5@50% – 5@60%) Metcon (No Measure) 4 Rounds Min 1: 15 cal row Min 2: 10 thrusters Min 3: 10 pull-ups Min 4: 15 kb swings Min 5: rest
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L-Sit (Accumulate 90 total seconds in L-sit hold) Scale: 1. seated single leg raises x 3 sets (8 each leg) 2. knees over waist in support x 90sec Metcon (Time) For time: 500m row 2 min rest 1000m row 3 min rest 1500m row
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Warm-up (No Measure) Roll-out Then… 50 single unders Bear walk (tall) x 25 ft 50 single unders Frankenstein walk x 50 ft. 50 single unders Broad jump x 25 ft Metcon (Time) For time: 40 cal bike 80 cal row 1600m run
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Ring Rows/Ring Dips (5 – 5 – 5 – 5 – 5) 5 Sets: 5 Ring Rows 5 Ring Dips *These should be challenging sets. Choose the appropriate variation to allow for that intensity. **Execute each set with precision. ***Priority Hierarchy: 1. Form/Mechanics 2. Consistency 3. Intensity Metcon (Time) 10 RFT: 12 Cal Row 8...
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Workout of the Day

CrossFit

  • CrossFit WOD 5/14/21

    Warm-up
    Prone Y’s

    Prone T’s

    Prone Presses

    Reverse Snow Angel

    Yoga Pushups

    Goblet Squat Hold

    Goblet Squats

    Goblet Squat Thruster

    Halos
    Metcon (8 Rounds for time)
    8 Rounds every 3 Minutes

    12/10 calorie Bike

    10 DB Thrusters 35/25

    8 Burpee Box Jump Overs

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