Warm-up (No Measure) Complete 2 sets: 20 sec bottom squat hold rest 20 sec forearm plank rest squat jump x 10 rest plank to pike x 10 rest = 20 sec Back Squat (3@70% – 3@80% – 3+@90%) *Utilize wave 2 “90%” Lane (5 Rounds for reps) 5 Rounds for Max Reps of: ¾ bodyweight...
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Deadlift (5@65% – 5@75% – 5@85%) The last wave of deadlift ended last week. At the beginning of that wave, most of you had established a “90%” which equated to 90% of whatever your 1 rep max was at the time. Subsequently, each percentage prescribed at each set would therein be calculated based off whatever...
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T-Spine Mobility (#2) (No Measure) Complete 2 Sets: Kneeling Thoracic Spine Extension x 15 Reps Wall Angels x 15 Reps Thoracic Bridge x 5/each way Quadruped Thread the Needle & Open Book- Band x 10/each way Metcon (AMRAP – Reps) AMRAP 15 5-10-15-20-25… Cal Bike 10-20-30-40-50… DB Snatch
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Warm-up (No Measure) Complete 2 Rounds: Banded Hip-Bridge (2 Sec. Pause) x 8 Rest 20 sec Seated Box Jump x 8 Rest 20 sec Knees over hips x 8 (2 Sec. Hold) x 8 Rest 20 sec Ring Rows x 8 (Tempo: 3111) Power Snatch + Overhead Squat (1-1-1-1-1) Build to a heavy single. Metcon...
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Warm-up (No Measure) Complete Crossover Symmetry “Activation” program Metcon (4 Rounds for reps) 4 Rounds: Min 1: 45sec Plank Hold Min 2: DB/KB Snatch, alt. Min 3: 45sec Dual Suitcase Hold Min 4: Double Under *Snatch and Double Under reps combined to total each round. You will enter the total for each 4 rounds.
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Snatch (EMOM 10) Perform 1 rep every minute. Build to your heaviest lift for the day. Metcon (AMRAP – Rounds and Reps) AMRAP 12 5 Power Snatch 10 T2B 15 Box Jumps
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Warm-up Roll Out calves Complete 2 sets: Toe Raises (see video below; 3 second hold at the top) x 15 Calf Raises (use 45# plate; 3 second hold at top) x 15 90/90 Hip Stretch (45 seconds each way) *T-Spine: Wall Rotations (8L/8R) Kneeling Rotations (8L/8R) Foam Roller Extension x 15 Preacher Position x 15...
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Warm-up Work/Rest: 30sec/30sec Mountain climbers Hollow Body Hold Bear Crawl Superman Hold Complete 2 Sets Gymnastics Toes-to-bar/Handstand Push-up 15 minutes to work on one or both The goal here is to establish and prep these movements (or other scaled variant) prior to starting the Metcon. Select the degree to which you will perform either movement...
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Warm-up * Today’s overall performance in the overhead squat and the metcon is highly contingent upon possessing an adequate and active end-range of motion in a series of joints, primarily the ankles, hips, and shoulders. Below I have attached a few videos you can utilize during the warm-up. If assistance is needed, don’t hesitate to...
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Warm-up 0-5:00 Briefing 5:00-25:00 Jump Rope Warmup Singles/Doubles Knee to Elbow Warmup Stepups Knee Tucks Box Jumps High Pull High Pull to Press High Hang Muscle Snatch High Hang Power Snatch Hang Power Snatch Metcon (5 Rounds for reps) 5 Rounds, 1 min per station for max reps Double Unders Knee to Elbows Box Jumps...
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Workout of the Day


  • CrossFit WOD 2/26/2021

    Warm-up (No Measure)
    seated box jump (low) x 5

    wall walks x 3

    kb swing x 10

    seated box jump (medium) x 5

    hang clean w/pvc x 10

    push jerk w/pvc x 10

    seated box jump (high) x 5

    full clean w/bar x 5

    push jerk w/bar x 5

    *Rest 20-30 seconds between each movement, maybe more if discussing a movement

    **Execute very detailed reps, especially during the clean and jerk portions
    Coaches Note: Utilize the rest periods to discuss movements more technical in nature
    Crossfit Games Open 20.4 (Ages 16-54) (Time)
    For time:

    30 box jumps, 24 in/20 in

    15 clean and jerks, 95 / 65lb

    30 box jumps, 24 in /20 in

    15 clean and jerks, 135 / 85 lb

    30 box jumps, 24 in /20 in

    10 clean and jerks, 185 / 115 lb

    30 single-leg squats

    10 clean and jerks, 225 / 145 lb

    30 single-leg squats

    5 clean and jerks, 275 lb / 175 lb

    30 single-leg squats

    5 clean and jerks, 315 lb / 205 lb

    Time cap: 20 minutes
    Crossfit Games Open 20.4 Masters (55+) (Time)
    For ti…

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