Tag

Run
Warm-up Wall sits Dead bugs Banded lateral walks Banded squats Back squat prep 1/4 1/2 Full Metcon prep “Thumbs back” on KB work Build to starting weight 3.2.1.Go! Pause Back Squat (3×3 Across) *Keep weights across. Increase weight from last week. **Slow tempo in decent. 3-5s ***The pause is a big variable that will effect...
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Warm-up High knees Burpees Plate bounds x2 30s rounds Clean/F.S. Prep Front rack mobility Front squat Pull-under Hang P. clean P. Clean Running prep Slow March Jogging march Running March Learn to fall 400m of practice. 3.2.1.Go! Josie (Time) Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty...
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Warm-up 200m run kB deadlift lat presses RKBS beat swings KBS pull-ups Eva (Time) 5 rounds for time: Run 800 meters 30 Kettlebell swing, 70# / 53# 30 Pull-ups
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Warm-up Inch worm Straight leg bear crawl Push-up False a grip hang (loose fingers) 30 sec Pike push up Ring row Practice HS. Metcon Prep: Hell slides on wall March (slow, jogging, running) Falling v Leaning RKBS KBS 3.2.1.Go! Metcon (5 Rounds for reps) Handstand push-ups Ring rows 5 rounds of max effort sets *Rest...
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Warm-up CS: Activation (Coach Lead) Press Push Press Push Jerk Run Prep: Stationary march Fall into band Change directions Metcon (Weight) Every 4 min for 28m Run 400m S2OH x9 *Increase weight each round **Aim for consistent times on the run. Hard enough to leave time for the task, but conservative enough to maintain. ***Push...
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Warm-up 200m Carry 10 Medball Thrusters 10 wallballs Rope Prep: J-cup/heel hook demo Hang Knee tucks Tuck m’ latch Accend 3.2.1.Go! DVB (Time) For time: Run 1 mile with a 20-lb. medicine ball Then, 8 rounds of: 10 wall-ball shots 1 rope ascent Run 800 meters with a 20-lb. medicine ball Then, 4 rounds of:...
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Warm-up Run 400m Skip forward, backward, side to side Judo push up Strict Knee tuck/leg lift PVC Overhead squat Metcon Prep: Push Press Knee tucks/Leg lifts w/kip Snatch pull-unders Push jerk Toes to bar practice Snatch w/pause @ waist 3.2.1.Go! Metcon (No Measure) Run 1200m/1000m/800m/400m/200m Push Jerk x21 Toes to Bar x15 Power Snatch x9...
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Warm-up Shuttle Run x5 Walking lunges 50 ft Strict Leg lfits/Knee tucks x5 2 rounds Rope Climb: J-hook Heel Hook Hang Rope Knee tucks w/Latch Rope Climb Metcon Prep: Toes to Bar Walking lunges 200m Run 3.2.1.Go! White (Time) 5 Rounds for time of: 3 Rope Climbs, 15′ 10 Toes-To-Bar 21 Walking Lunge Steps (45#...
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Warm-up Jumping Jacks 45 sec Lunge x20 High Knees (heel pull) 45 sec Air Squats (coaches pace) 200m run PVC Overhead Squat 400m Run Overhead squat (Bar) Metcon Prep: Brief expectations and standards 3.2.1.Go Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# *500+ days since Nancy’s last visit....
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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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Workout of the Day

CrossFit

  • CrossFit WOD 11/19/19

    Warm-up
    SG Barbell upright row

    Strict power snatch H/m/l

    Tall power snatch h/m/l

    Pull-under h/m/l

    power snatch h/m/l

    3 POS power snatch

    Metcon prep:

    Low single/high single/double attempt

    Burpee over bar efficiency
    3 POS Power Snatch (5×2/5×1)
    *Across on doubles; Build on singles

    ** “3 POS” refers to a high, mid, and low catch position.

    ***Be obsessive on position.
    Metcon (Time)
    150 double unders or 25 cal on bike

    35 burpees over the bar

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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