Warm-up Calf Stretches Lateral Hops 30s Single leg lateral hips 15s each leg Single leg toe touches x10/10 Good Mornings x10 Air Squats x10 Pushups Plank Hand taps x20 Superman to hollow x5 each direction Metcon (No Measure) 15 Minutes Min 1-45s Jump Rope or Jumping Jacks Min 2-45s Air Squats Min 3-45s Planks Metcon...
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Warm-up I, Y, T, W x10 each movement Kneeling T Spine Twist x10 each side Yoga Push-up x10 Kneeling Archer x10 each side Air Squats x10 Jump Squats x10 Metcon (AMRAP – Reps) 0-3:00 2 Rounds 10 Pushups 10 Jumping Squats 3:00-6:00 2 Rounds 12 Pushups 12 Jumping Squats 6:00-9:00 2 Rounds 14 Pushups 14...
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Warm-up 20 Arm Swings 20 Leg Swings 20 Alt Lunges 10 Tuck Jumps 10 Air Squats Sally Up/Sally Down with Pushups You Tube the song Flower by Moby When the lyrics say Bring Sally Down you should be at the bottom of your push-up. When they say bring sally up you should be at the...
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Warm-up (No Measure) 20 Jumping Jacks 10/10 Split Squats 10/10 Grasshopper Lunge to Reach 10 Cannonball Rock to Straddle Stretch Metcon (No Measure) 9 EMOM MIN 1-40s Dubs, Singles, or Mountain Climbers MIN 2-10 Alt Lunges, Front Rack, Goblet Hold MIN 3-14 Jump Squats 2:00 MIN Rest Metcon (AMRAP – Reps) 4 AMRAP Reverse Burpees...
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Metcon (AMRAP – Rounds and Reps) 20 AMRAP Partner 5 Pullups 10 Pushups 15 Squats Partner A will go through as many rounds of Cindy while Partner B runs 400m then switch Score is total rounds and reps of Cindy
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Warm-up (No Measure) I, Y, T, W DB Press 2×6 Pushups Pike Pushups Handstand Hold Strict HSPU Kipping Air Squats Jumping Squats Metcon (Time) 5 RFT 10 HSPU 20 GHD/Ab Mat Sit ups 30 Jumping Squats
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Warm-up Supine single arm T Half kneeling t-slime rotation Back bend (partner if needed) Elevated split squat Air squat Off balance air squat Pistol progression push up Hang and twist Pike push ups Dynamic kip HSPU Beat swing to pull up Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15...
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Warm-up Seated wall slides Standing lag slides Dynamic medball plank 30s Push up x5 3 rounds Push-jerk prep Press in dip (three different depths to identify high, medium, and low.) Tall jerks Push jerk (coach two count tempo.) Metcon Prep: Demo movements Super set bench and high pulls to find working weights. Push Jerk (4×3)...
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Warm-up Wall sits Dead bugs Banded lateral walks Banded squats Back squat prep 1/4 1/2 Full Standing Bar MU (band;This is for demonstration and understanding of the literal demands of the movements. Static hollow arch Dynamic hollow arch Jumping approach Pull-up Chest to bar Bar MU attempts Pause Back Squat (5×1) *Keep weights across. Increase...
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Warm-up 400m run 100ft walking lunge ring rows/pull-ups x10 Metcon Prep: Pull-unders High hang power clean Hang power clean power clean 1-2 sets to establish metcon weight. Flow and movement talk 3.2.1.Go! Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run *The squats...
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Workout of the Day


CrossFit Teens

  • CrossFit Teens WOD 3/12/20

    Deadlift (5-5-3-3-3+)
    CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
    10 Min AMRAP
    5 Shoulder to Overhead 115# / 75#
    10 Deadlifts 115# / 75#
    15 Box Jumps 24″ / 20″