Tag

Snatch
Warm-up Row 500m 250/leisure 250/fast Snatch Prep: BN Press Press in Half Squat Snatch Drop Pull under High Hang Hang Snatch Snatch Metcon (4 Rounds for time) Row 30 Calories x50 Double unders x15 Power Snatch Row 30 Calories x50 Double unders x12 Power Snatch Row 30 Calories x50 Double unders x9 Power Snatch Row...
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Metcon (Time) Partner workout Partner A Run 200m Partner B Works through 100 wallballs 100 DB/KB Snatch 100 toes through rings 100 cal row *partner switch tasks after each 200m run. **Protect your balls!! Catch balls and lower DB/KB prior to hitting the ground on the final rep of the movements.
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Warm-up Jump rope skills 5 min (coaches choice, get creative) Squat hold (Bar asst) BN Press (SG) Press to Power Press to Squat Sots Press Snatch Prep: Pull-under (Power) + Pull-under (squat) + OHS High Hang Power + High Hang Squat + OHS Hang Power + Hang Squat + OHS Hang Power Snatch+Hang Squat Snatch+Overhead...
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Warm-up juming jacks scorpians high knees back pedal to sprint Banded heel Pulls March (coach lead speed; slow to sprint) Fall v Lean drill 200m assess 400m Pick Drill Legs Legs/Shoulders Full Stroke (Rhythm is the focus) Metcon Prep: Run 200m Row 250m DB/KB Snatch x5 3.2.1.Go! Metcon (3 Rounds for time) Run 400m Row...
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Warm-up Run 200m 3 rope pull-ups (Jumping/strict/kipping) 10 Air Squats Run 200m 2 Rope pull-ups 10 Overhead Squats Run 200m 1 Rope Pull-up 10 snatch balances Snatch/Rope climb Prep: Pull-under Footwork rope climb Hang Snatch Strict/Kipping Legless Snatch Metcon (Time) 400m Run 3 Rope Climbs 7 Squat Snatches 4RFT *Rope climbs can be done with...
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Warm-up Torso Twist Ground to Sky Jumping Jacks High Knees Air squats BN Press (close; wide;normal) Press in P.Snatch Press to P.Snatch High Hang Snatch (No Feet) Metcon Prep: Bar over Burrpees Power Snatch Handstand walk/ Bear crawl Hang Power Snatch (5×3) *Across **No foot movement ***Minimal heel lift **Utilize a weight slightly heavier than...
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Warm-up Windmill Bottom squat hold (barbell assist) BN Press Press in half squat Press in full squat OHS Pull-under (power to full) High hang (power to Full) Hang (power to full) Power snatch Snatch Power Snatch (5×3) Snatch (5×2) *build for each set **one set every 90sec. 2 min transition between P.SN. And SN. ***Develop...
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Warm-up Arm Cirlces Stationary Lunge w/twist Jump Tucks Behind the head Push-ups Overhead Squat (pvc) Knee tucks 15-12-9 (conditioned) 9-6-3 (New) Snatch Prep: Pull-under Dip/Drive/Drop Hang Snatch Snatch Metcon Prep: Pull-up scaling Barbell scaling 3.2.1.Go. Snatch + OHS (4×3+2) *Build **Purpose: Building Stamina and Confidence in the Snatch and OHS ***Maintain a weight that will...
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Warm-up Run 400m Windmill x3 Overhead lunge x10 (5 steps each arm) Strict Leg lifts/Knee Tucks x10 2 rounds BN Press BN Press in half squat BN Press in squat Snatch Prep: Pull-unders (Power) Hang Power Snatch Power Snatch Metcon Prep: Overhead Squat x3 toes to Bar x3 Deadlift x3 200m Run Power Snatch (5-4-3-2-1)...
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Warm-up Banded Lateral Walk Banded Squat Banded Bear Crawl (wrist) Overhead Squat Prep: BN Press Press to OHS OHS Metcon Prep: DB Snatch efficiency Talk DB Snatch Wallball 4-2 Overhead Squat (3-3-3-3-3) *Build **Balance above everything Metcon (2 Rounds for reps) DB Snatch Wallball 2-4-6-8-10-12—— Amrap 6 Rest 3 Min 2 rounds *This will hit...
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Workout of the Day

CrossFit

  • CrossFit WOD 9/18/19

    Warm-up
    Walking lunges

    Duck Walk

    Medball Thruster

    Strict Half Pull ups/ring rows

    Strict Knee tuck/Leg Lifts

    Pull-ups

    Toes to Bar

    Metcon Brief:

    Rehearse rotation.

    3.2.1.Go!
    Metcon (2 Rounds for time)
    45s Bike for Watts

    then, on the Minute

    3 rounds

    12 Wallballs

    9 pull-ups

    6 toes to bar

    Rest 5 min

    2 rounds
    *Alternate options

    45s Bike for Watts

    then

    3 rounds

    12 Wallballs

    15 Ring Rows

    9 Knee tucks

    **Watts:

    Men-350-600

    Women 200-500

    ***Legs and grip will be hit hard here.

    ****0-45s are on the Bike followed by 15 sec of rest/transition to wall balls. Subtract 1m focused on the bike from your times.

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