Tag

Shoulder Press
Warm-up 0-5:00 Briefing 5:00-15:00 Kneeling T Spine Rotations Against Wall x10/10 Both Directions Pvc Press Out 2×10 Prone Snow Angel 2×10 Prone PVC Press 2×15 Shoulder Press Demo 15:00-25:00 Shoulder Press (10-10-10) Metcon (AMRAP – Rounds and Reps) 10 AMRAP 10 Toes to Bar 20 Alternating DB Snatches
Continue Reading
Warm-up 0-5:00 Briefing 5:00-20:00 I’s, Y’s, T’s, W’s KB Romanian Deadlifts Russian KBS American KBS Dynamic Pushups Shoulder Press Demo 20:00-35:00 Shoulder Press (5-5-5-5-5) Metcon (AMRAP – Reps) 35:00-40:00 WOD Demo and Prep 40:00-50:00 10 AMRAP 2-4-6-8-10… Kettle bell Swings Pushups 50:00-60:00 Cool Down and Cleanup
Continue Reading
Warm-up 0-5:00 Briefing 5:00-20:00 Pick Drill Legs Legs/Back Legs/Back/Arms 500m Row I’s, Y’s, T’s Yoga Pushups Situps Shoulder Press Demo 20:00-35:00 Shoulder Press (5-5-5-5-5) Build every set Metcon (Time) 35:00-55:00 4 RFT 400m Row 10 Pushups 20 Situps 55:00-60:00 Cool Down and Cleanup
Continue Reading
Warm-up 0-5:00 Briefing 5:00-15:00 Scorpion x20 Pronated Y’s x20 Pronated T’s x20 Pronated Presses x10 Shoulder Press PVC Demo 15:00-30:00 Shoulder Press (5×10) Skill Work 30-40:00 High Leg Kicks Leg Cradle Single Leg Run High Knees Bum Kickers Wall Slides Ankling to Sprint 40:00-60:00 Metcon (10 Rounds for time) 5 Rounds-Every 2 Minutes 100m Sprint...
Continue Reading
Warm-up 20 Arm Swings 20 Leg Swings 20 Alt Lunges 10 Tuck Jumps 10 Air Squats Sally Up/Sally Down with Pushups You Tube the song Flower by Moby When the lyrics say Bring Sally Down you should be at the bottom of your push-up. When they say bring sally up you should be at the...
Continue Reading
Warm-up Squat and twist Elevate the heels using plates high lift, medium lift, and floor level.3 each arm Air squat Shoulder press Deadlift Back squat The CrossFit Total (Total Weight) Back Squat (1 Rep Max) Shoulder Press (1 Rep Max) Deadlift (1 Rep Max)
Continue Reading
Warm-up Banded W/Y x15 BN press x10 Press prep: Midline Chat Press Metcon Prep: Knee tucks/Toes to Hips/Toes to bar Box jumps (practice bounding) 3.2.1.Go! Shoulder Press (5×5) * Across. 8m to h hold to a working weight **Stop on your chest for each rep. ***Rep 5 of each set should be near failure. Metcon...
Continue Reading
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...
Continue Reading
Warm-up Arm circles & Swings Shoulder taps in plank Inch worms Push-ups Metcon Prep Row 5 Cal 5 Bodyweight row 5 Strict DB/KB Press 3 rounds building to weight Metcon (Time) 4 rounds Row 25 Cals 15 Bodyweight Row Row 25 Cal 15 Strict DB/KB Press Rest 2 min *Keep the Row 60-90sec **Bodyweight Rows...
Continue Reading
Warm-up CS: 90/90 W/Y Walking Lunge Strict press Pick Drill: Arms Arms/Back Full stroke Metcon (No Measure) Row 250m 50ft walking lunge Strict press x15 65/45 10 RFT *Recovery from Murph. **Move with intention. your muscules will thank you. ***Coversation pace.
Continue Reading
1 2 3 4

Workout of the Day

CrossFit

  • CrossFit WOD 10/23/20

    Warm-up
    0-5:00

    Briefing

    5:00-15:00

    Kneeling T Spine Rotations Against Wall x10/10 Both Directions

    Pvc Press Out 2×10

    Prone Snow Angel 2×10

    Prone PVC Press 2×15

    Shoulder Press Demo

    15:00-25:00
    Shoulder Press (10-10-10)
    Metcon (AMRAP – Rounds and Reps)
    10 AMRAP

    10 Toes to Bar

    20 Alternating DB Snatches

CrossFit Teens

Archives