Tag

Sit-Up
Warm-up 0-5:00 Briefing 5:00-30:00 Hip Flexor Knee Lifts 2×15 Kneeling Leg Kickouts Knee Lockouts 2×20 Banded Hamstring Curl Situps x20 KB Romanian Deadlift x20 KB Swing Demo Metcon (Time) 3 RFT 800m Run 50 KB Swings 50 Situps
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Warm-up 0-5:00 Briefing 5:00-15:00 Pvc Press Out 2×10 Prone Snow Angel 2×10 Prone PVC Press 2×15 Push Jerk Demo 15:00-25:00 Push Jerk (5-5-5-5-5) Increase every round Pause at catch for 2 seconds Metcon (AMRAP – Rounds and Reps) 25:00-45:00 HSPU Demo Pullup Warmup Situp Demo 45:00-60:00 10 AMRAP 5 HSPU 7 C2B 9 Situps
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Warm-up 0-5:00 Briefing 5:00-20:00 Jump Rope Work KB Windmill x10/10 Bottoms Up Press x10/10 Goblet Squat Hold 30s Goblet Squats x20 Turkish Get Up Demo 20:00-35:00 Turkish Get Up (5×1) Same weight across-challenging Metcon (Time) 100 Double Unders 30 V Ups 80 Double Unders 25 V Ups 60 Double Unders 20 V Ups 40 Double...
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Warm-up 0-5:00 Briefing 5:00-30:00 Banded Single Deadlifts 2×15 Banded Reverse Lunge 2×15 Banded Air Squats 2×15 Banded Steps x20 Pick Drill Burpees Situps Metcon (Time) 5 RFT 500m Row 21 Situps 12 Burpees
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Warm-up 0-5:00 Briefing 5:00-15:00 Pvc Press Out 2×10 Prone Snow Angel 2×10 Prone PVC Press 2×15 Push Jerk Demo 15:00-25:00 Push Jerk (5-5-5-5-5) Increase every round Pause at catch for 2 seconds Metcon (Time) 25:00-35:00 Metcon Prep 35:00-50:00 3 RFT 30 OH Squats 30 Situps 90 Double Unders
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Warm-up 0-5:00 Briefing 5:00-30:00 Quadruped Leg Lift 2×15 Banded Steps 30 each side Rotated Figure Four 2 min Hold Hip Bridge March x20 Situps Double Under Work Row 30:00-50:00 Metcon (Time) 5 Rounds 15/12 cal Row 30 Situps Directly into 5 Rounds 15/12 cal Row 60 Double Unders
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Metcon (Time) Partner WOD 100 KBS 100 Box Jumps 100 Situps 100 Pullups Partition however you want but equal work
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Warm-up 0-5:00 Briefing 5:00-30:00 Tabata Hollow Rocks Pick Drill after pick drill row until 500m Burpee Technique 30:00-50:00 Metcon (AMRAP – Rounds and Reps) 20 AMRAP 400m Row 10 Burpees 20 Situps
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Warm-up 0-5:00 Briefing 5:00-15:00 Jefferson Curl Good Mornings Deadlift Technique 15:00-35:00 Deadlift (3-3-3-3-3) *Same weight across Metcon (Time) 35:00-50:00 Metcon Prep 3 RFT 15 Russian Kettlebell Swings 15 Situps 15 Box Jumps 50:00-60:00 Cool down and cleanup
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Warm-up 0-5:00 Briefing 5:00-20:00 200m Run Forward 200m Run Backward Mountain Climbers Side Plank with Reach Through Bilateral Deadbugs Banded Good Mornings Deadlift Technique 20:00-40:00 Deadlift (5-5-5-5-5) Metcon (No Measure) 40:00-55:00 Workout Demo Alternating Tabata DB/KB Thrusters Situps 55:00-60:00 CoolDown and Cleanup
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Workout of the Day

CrossFit

  • CrossFit WOD 9/24/20

    Warm-up
    0-5:00

    Briefing

    5:00-30:00

    Pick Drill

    then 30:30 Row

    Calf Stretch

    Bottoms Up Press

    Double Under Work
    Metcon (Time)
    500m Row

    100 Double Unders

    400m Farmers Carry

    100 Double Unders

    500m Row

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