Tag

Squat
Warm-up 60s Banded Lat Stretch each Side 60s Scorpions 60s Lateral Stepovers 10 Scapular Pullups 10 Scapular Pushups Pullups/Pushups/Squat Technique Running Drills 800m Run (Time) Max Effort 800m Run 0:00-10:00 Rest for remainder of 10:00 Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats 10:00-30:00 Start at 10:00 minute mark 20:00...
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Metcon (3 Rounds for reps) 3 Rounds KB Swings Pushups Burpee Box Jump Overs Situps Air Squats Partner workout Alternate movements One partner works 60s while the other rests
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Warm-up 60s Banded Lat Stretch each Side 60s Scorpions 60s Lateral Stepovers 10 Scapular Pullups 10 Scapular Pushups Pullup/Pushup/Squat Technique 3 Rounds 3 Pullups 6 Pushups 9 Air Squats Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats
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Front Squat (5@45% – 5@55% – 5@65% – 5@75% – 5@85%) Metcon (Time) 4 Rounds for Time: 400m Run 50 air squat
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Front Squat (10 Min) Build to a heavy single for the day. Discuss and Demonstrate the following: – “Elbows up” – “Knees Out” – “Tall torso” (Upright torso) Warm-up: In as few as 2-3 sets of 5-6 reps, ensure each athlete understands the keys to performing well. Warm-up can be performed with pvc pipe or...
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Handstand Walk (10 Min ) Metcon (Time) For time: 50 ft. handstand walk/bear crawl rest 1 min 50 air squats rest 1 min 50 ft. handstand walk/bear crawl rest 1 min 50 air squats rest 1 min 50 ft. handstand walk/bear crawl rest 1 min 50 air squats
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Bench Press (3@70% – 3@80% – 3+@90%) *Utilize heaviest recorded bench press from 12/23/2020. Take 90% of that number. The percentages for each set will be based off the 90%. Metcon (AMRAP – Rounds and Reps) AMRAP 15 20 Push-Ups 50 Air Squats
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Metcon (Time) For Time: 30-20-10 Cal Row KB Swing Goblet Squat *use same kettlebell for kb swing and goblet squat. Hang Power Clean (3-3-3-3-3) *Utilize same weight across
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Back Squat (3-3-3-3-3) New Tempo: 30X1 3 Seconds down 0 Seconds in the bottom X: Explode out of bottom 1 second at the top *Work up to a heavy 3 for the day. The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat...
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Warm-up Pull-ups (5-5-5-5-5) Perform these as strict as possible. If need be, utilize a scaled variation that will give the same stimulus. Metcon (Time) Pre-WOD:” Take a top down approach to warming up the clean. Select a bar or PVC pipe. Start with a muscle clean from the high hang (Hip pocket; Shoulders directly over...
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Workout of the Day

CrossFit

  • CrossFit WOD 5/14/21

    Warm-up
    Prone Y’s

    Prone T’s

    Prone Presses

    Reverse Snow Angel

    Yoga Pushups

    Goblet Squat Hold

    Goblet Squats

    Goblet Squat Thruster

    Halos
    Metcon (8 Rounds for time)
    8 Rounds every 3 Minutes

    12/10 calorie Bike

    10 DB Thrusters 35/25

    8 Burpee Box Jump Overs

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