Tag

SDHP
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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Warm-up Min 0-5 Jump squats Superman flutter V-ups 2×20 Min 5-10 Front squat prep 1/2 Full Brief Min 30-45 Metcon Prep Inverted Row x5 Press x5 SDHP x5 15-30: Front Squat (8-8-8-8-+8) *One round every 2 minutes **Build every set 50-60: Metcon (AMRAP – Reps) Inverted row x10 Press x10 SDHP x10 AMRAP 10
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Warm-up MIn 0-3 armless burpees x10 *pvc behind back **First one done wins Shirt **Second Place wins Free Drink ****Third place wins hug from their favorite coach Min 3-5 Briefing Min 5-15 Movement Prep Wallballs x10 SDHP x10 (Bar) Box Jumps x10 Push-Press x10 (Bar) Cal Row x10 Push-ups x10 Squats x10 20-60: Zeus (Time)...
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Warm-up Min 0-5 Relay Tic-tack-toe Min 5-15 Metcon Prep: Hollow Arch (Hanging) Half Pull-ups Pull-ups 2×5 SDHP: Sumo DL SDHP Push-Press Dip/Drive Push-Press Min 15-20 Brief Min 20-30 Establish Stations 30-60: Metcon (3 Rounds for reps) Intervals 3m-2m-1m Bike SDHP Pull-ups Farmers Carry Push-Press 135/95 Total reps each round
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20-35: Hang Snatch + Snatch (Build to a heavy complex) Warm-up Min 0-5 Sit in Straddle to Starfish arch x8 Scorpion x5 Rainbow x5 Supine leg Swings x5 Min 5-15 Snatch Prep: Footwork 1/4;1/2;Full Sot Prep x10 High Hang Hang Snatch Min 15-20 Brief 35-45 Metcon Prep Overhead lunge x4-2 Barfacing Burpee x4-2 SDHP x4-2...
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Warm-up Min 0-15 Tabata Jump Squats x15 Lying Leg lifts x15 Goodmornings x15 Min 15-25 Workout Prep: Wallball Front Squats x10 Knee tucks x10 Sumo Deadlift x10 Wallballs x5 Toes to bar x5 SDHP x5 2 rounds Min 25-30 Workout Brief: *Move Fast, Go Hard **Be ready for the grip and shoulders to be mad....
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Workout of the Day

CrossFit

  • CrossFit WOD 11/20/19

    Warm-up
    Banded Hydrant x10 each leg

    Wall slides (heel)

    Air squats

    Russian swing

    3.2.1.Go
    Winter Time Hustle (Time)
    Run 200m

    15 KBS

    15 Wallballs

    8 rounds for time

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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