Tag

SDHP
Metcon (Time) Partner Workout Buy In: 400m run with partner (around building) Then 4 Rounds 30 Barbell Thrusters 30/30KB Snatches 30 Barbell Sumo Deadlift High Pulls Buy Out: 400m run with partner One partner working at one tome except during run. Split reps evenly
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Warm-up Windmills x10/10 Good Mornings x10 Side Lying Rainbow x10/10 Yoga Pushups x10 Upright Rows x10 Sumo Deadlift High Pulls x10 Metcon (AMRAP – Rounds and Reps) 12 AMRAP 8 Plank Hand Touches 12 Sumo Deadlift High Pulls 16 Russian Twists
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Warm-up 10/10 Lateral Lunges 10/10 Split Squats 10 Good Mornings 10 Sumo Deadlifts 10 Sumo Deadlift High Pulls 10 Pushups 45s Plank Hold 30s Side Plank each side Metcon (AMRAP – Rounds and Reps) 16 AMRAP 10 Burpees 10 Sumo Deadlift High Pull 20 Lunges 20 Situps
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Warm-up 20 Good Mornings 10 Lateral Lunges 10 Squats 20 Plank Hand Touches 10 T Pushups 10 Sumo Deadlifts 10 SDLHP Metcon (AMRAP – Rounds and Reps) 15 AMRAP 5 Pushups 10 Goblet Squats 15 SDLHP Finisher 2 Rounds 40:20 Plank Side Plank Side Plank
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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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Workout of the Day

CrossFit

  • CrossFit WOD 7/10/20

    Warm-up
    0-5:00

    Briefing

    5:00-15:00

    I’s Y’s T’s

    Windmill

    Turkish Get Up Review

    15:00-30:00
    Turkish Get Up (1-1-1-1-1)
    Metcon (Time)
    30:00-40:00

    Hip Flexor Hold

    Hip Flexor Drives x15/15

    Kickouts x15

    High Knees

    Bum Kickers

    Power Skip

    Reverse Power Skip

    Wideouts x20 seconds

    Quick Feet x 20 seconds

    40:00-55:00

    1 mile run

    15 Squats every minute

    start with squats

    55:00-60:00

    Cleanup and cool down

CrossFit Teens

  • CrossFit Teens WOD 6/24/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    Scorpions x20

    Prone Y’s x20

    Prone I’s x20

    Prone Press x20

    Yoga Pushups x10

    20:00-35:00
    Floor Press (5-5-5-5-5)
    *increase weight every set
    Metcon (Time)
    35:00-45:00

    MB Front Squat

    MB Press

    Clean Technique

    45:00-55:00

    50 Wall Balls

    25 Power Cleans

    50 Wall Balls

    55:00-60:00

    Cool Down and Clean Up

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