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SDHP
Warm-up 1m intervals Sit in straddle Lift right leg Lift left leg Straddle flutter 2 rounds Bird dog/one to elbow x10 Calf raise in squat x10 Plank to Sphinx push 30s +5 2 rounds Metcon prep: KBS – heels down/hinge Push up – knees/feet/toes Wallball – flat foot throw KBSN- transition @ floor v hip...
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Warm-up Mod archer Lateral lunge Standing hip rotation Banded squat Front squat- work on tempo Paused Front Squat (6×4) *Across/Tempo **3-2-3 ***The variables will greatly effect how much weight can be used. ****Create a consistent movement and learn something *****Increase load from previous week Metcon (No Measure) Every 2:30m for 20m 100ft sprint + x8...
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Warm-up Metcon (No Measure) Emom 20 X15 SDHP X8 dips/ring dips Metcon (No Measure) Row 17/11 cal EMOM 10
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Warm-up Something real fun! Metcon (Time) X2 suicides + 10 push press (single arm) X2 suicides + x10 SDHP X2 suicide + x10 burpees to Target 6 rounds *You go; I go **Weights should be familiar, yet challenging, by your third round. ***Equal effort is performed by each partner. Each piece should take both partners...
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Warm-up Seated wall slides Standing lag slides Dynamic medball plank 30s Push up x5 3 rounds Push-jerk prep Press in dip (three different depths to identify high, medium, and low.) Tall jerks Push jerk (coach two count tempo.) Metcon Prep: Demo movements Super set bench and high pulls to find working weights. Push Jerk (4×3)...
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Warm-up 30:30 My climbers Superman Dead bugs Jump squats 2 rounds Metcon Prep: Wallballs SDHP X10 PVC & Bar Box Jumps Push-Press Row Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest
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Warm-up Candle Stick Carry 100ft Each arm Inch Worm Overhead Carry 100ft Each arm Handstand hold x20-30 sec Front Rack Carry 100ft Each arm Jump Rope HSPU Metcon 1 Metcon 2 Prep: Push-up KB SDLHP Goblet Squat 2-3 Sets building in weight Metcon (No Measure) Emom 10 Odd- x45-60 Dubs Even – 5-10 HSPU *Expect...
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Warm-up Crossover symmetry before class Jump rope tabata Metcon warm-up: Three strict pull-ups Five sit-ups Six Jump squats Seven KB SDHP Eight wall ball Double-Unders (Max unbroken) 12 minutes to achieve longest streak Metcon (Time) 5 5-10 5-10-15 5-10-15-20 5-10-15-20-25 5-10-15-20-25-30 5=Strict pull-ups 10=sit-ups 15=Double-unders 20=Jump squats 25=KB SDHP 30=Wall balls
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Warm-up Reverse hyper extension x30-50 Side plank 1m Wall Asst Single leg DL X20 Deadlift Prep: Pull to knee Pull to thigh Deadlift Deadlift (3-3-3-3-3+) *Overhand **No Hookgrip Metcon (AMRAP – Rounds and Reps) Suicide x1 SDHP x12 115/80 Amrap 12
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Split Jerk (3-3-3-3-3+) Metcon (AMRAP – Reps) 1 min intervals Front rack hold 185/125 Wallballs KB SDHLP 70/53 6 rounds *Every 10 sec held on FRH = 1 Rep ** 30 sec transition time between movements.
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Workout of the Day

CrossFit

  • CrossFit WOD 2/14/20

    Warm-up
    Banded 90/90 rotations

    DB Press

    2×6 Build

    Push press prep:

    Dip, drive

    Dip, drive, press

    Rhythm: 1-and-2

    Metcon prep:

    Front squat

    Thruster

    Ring support

    Ring dip

    Ring pull up

    Muscle up
    Push Press (5×2)
    *Across

    **Focus on the rhythm component.

    ***A confident yet challenging effort.
    Metcon (AMRAP – Rounds and Reps)
    Amrap 12

    Muscle ups x5

    Thrusters x10 115/80
    *Sub an appropriate pulling/pushing ring movement for the muscle ups.

    **Thrusters should remain unbroken for the first 8m and see a single break out of necessity through the remaining workout.

CrossFit Teens

  • CrossFit Teens WOD 1/31/20

    Mamba & GiGi (AMRAP – Rounds and Reps)
    Amrap 18

    5 Ring Muscle ups (pull-ups/C2B)

    8 Power Cleans 185/125

    24 Box Jumps

    13 Burpees

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