Tag

Sled Push
Warm-up Jumping Jacks Plate push Jump rope 2 rounds 1m each movement Double under practice Tempo work Singles Doubles Discuss metcon flow 3.2.1.Go! Metcon (3 Rounds for time) Group WOD 50m Sled push 50 Double unders 15 Cal Bike Complete 4 rounds Rest as needed
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Warm-up High Knees into wall 30 sec Bottom push-up hold 30 sec overhead carry Plate 100m Metcon Prep: Discuss rotations. Demo Flow 3.2.1.Go! Metcon (3 Rounds for reps) Partner WOD Partner Sled push 100m Then Amrap Dips/Ring dips x20 (partner hangs from bar) KBS x20 (partner holds plank) Amrap 10 Rest 5 min 3 rounds...
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Warm-up High Knees Jumping Jacks MT Climbers Arm Swings High steps Hang and twist Overhead Squat/Pulling prep: BN Press Ring Row Press Beat Swing Push-Press Pull-up Metcon Prep: Discuss rotations 3.2.1.Go! Metcon (3 Rounds for time) Sled Push 50m 30 Pull-ups/Rows 15 KB/DB Push-press Rest 3-5m 3 Rounds *Each round should push you near your...
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Warm-up Arm swings Knee tucks Jumping jacks Hip Circles Toe Touches Sled Demo Metcon Prep Demo movements Pair up. Claim real-estate. Practice (10-20 reps of each movement) 3.2.1.Go! Metcon (5 Rounds for time) Sled pull (rope) x5 *Increase weight each round. **Thicker the rope, the harder it is on the grip. ***work with like skill...
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Warm-up Banded Side Step banded Squat Back Squat Prep w/Bar Metcon Prep: Rehearse rotation Back Squat (3×10) *Across **Pause each rep ***Move with precision. ****2m rest between each set. Metcon (No Measure) Sled Push 50m Wallball Push press 2m Rest 3 @ minimum 5 rounds
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Warm-up 30 sec Intervals High Knees Squat Jumps Wall Run Superman 2 rounds Couch Deadlift Prep: Partner up 3-4 sets building to first set. Metcon Set-up. Metcon (Distance) Team WOD In 8 Min Intervals Sled Push Sled Drag (Backwards) rest 8m 2 rounds *Shoot for a common weight that will equally tax each member of...
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Warm-up run 400m run backwarms 200m bunny hop 100m Single leg jump 50mR/50mL Couch Stretch Waiter Squat x10 Overhead Reverse Lunge (db/kb) x10 HSPU Prep hand Release Push-ups x10 Pike push-ups x5 HSPU x3 Thruster (3-3-3-3-3) Metcon (Time) cash-in -100m Sled push 45/15 x50 Thrusters 95/65 x30 HSPU Row 1k
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Warm-up Min 0-5 Foam roller Relay MIN 5-8 Brief MIn 8-12 Banded Hip Mobility: Couch Stretch Runner Stretch Min 12-20 KB Front Squat Front Squat Prep: 1/4 Squat 1/2 Squat Full Squat 35-60 Metcon Prep: 200m run 100m Sled push (distance split between team) 20-35: Front Squat (Build to a 1RM) Metcon (AMRAP – Rounds...
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Warm-up Min 0-5 Wall Run Shoulder 30 Sec 30 sec rest Waist 30 Sec 30 sec rest Thigh 30 Sec Min 5-15 Snatch Prep: Footwork H/M/L x10 High Hang Snatch x10 Hang Snatch x10 Snatch x10 MIn 15-25 Warm-up Snatch 25-30 Set up sleds and potty 30-60: Metcon (Time) Team Workout Aquire 800m sled Push...
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Warm-up Min 0-5 Forward/Bakward sprints 50ft x10 Overhead Lunge (KB;single Arm) x10/x10 Single Leg DL x10/10 (Single Arm;Crossbody) Min 5-10 Workout Brief: Sled: *Pair up into even groups. **Make sure you can Sprint the 50m ***Rest period is however long it takes your group to cycle back to you. KB Complex: *Utilize a weight that...
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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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