Tag

Run
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 Wallball Push press x20 Knee tucks x20 Wallball x10 Toes to hips x10 Banded Waiter Squat 2×10 Front Squat prep Front Rack hold Front Squat hold Front Squat x10 Metcon Prep: Verbalize goals Visual Demos 3.2.1.Go! Front Squat (10-8-5-3-3-3-3-3) *Build **Move with precisions in the higher rep sets in hopes of retaining good habits...
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Warm-up Horizontal Pull-aparts x30 Diagnial Pull-aparts x15 each direction Press Prep: Barn Door (KB/DB) Front rack rotations (Bar) Midline talk 2×10 light load Metcon Prep: Seated Arm movements March in place Forward/backwards fall 50m Jog x10 Kip Swings x5 Burpees 50m Run x10 Beat Swings x5 Burpees 50m SPRINT x5 Pull-ups x5 Burpees Shoulder Press...
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Warm-up 400m run 100ft walking lunge ring rows/pull-ups x10 Metcon Prep: Pull-unders High hang power clean Hang power clean power clean 1-2 sets to establish metcon weight. Flow and movement talk 3.2.1.Go! Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run *The squats...
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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 Jumping jacks High knees Lateral hops (single leg) Hamstring pulls (supine) Pose running progression: Slow leg lifts Walking pace March Jogging pace March Falling v leaning drill Forward/backward fall 90 sec Metcon prep 200m run 100m carry x10-8-6-4-2 RKBS Building to weight. Metcon (Time) 800m Run 400m Goblet carry 100 RKBS 400M Goblet carry...
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Warm-up Banded Hamstring pulls March in place March into lean (forward/backward) March into 200m run x2 Metcon (Time) Partner Workout 4k Run 2k Partner Medball Carry *Partners alternate 200m runs until 4,000m is achieved. 10 rounds each **Both partners run during medball carry and may swap load between each other at any time. ***Compare score...
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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 Straddle to layback Nordic Lift Side Plank w/Twist 2 rounds Deadlift Prep: Pull from Hang Metcon Prep High Knees 30 sec Burpees 30 sec Air Squats 30 sec Claim real-estate 3.2.1.Go! Deadlift (4×4) *Across **Pause in the Hang ***Move with precision. ****2m rest between each round. Metcon (AMRAP – Rounds and Reps) Amrap 15...
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Warm-up Run 200m 3 rope pull-ups (Jumping/strict/kipping) 10 Air Squats Run 200m 2 Rope pull-ups 10 Overhead Squats Run 200m 1 Rope Pull-up 10 snatch balances Snatch/Rope climb Prep: Pull-under Footwork rope climb Hang Snatch Strict/Kipping Legless Snatch Metcon (Time) 400m Run 3 Rope Climbs 7 Squat Snatches 4RFT *Rope climbs can be done 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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