Tag

T2B
Warm-up Mid archer Lateral lunge Standing hip rotation Banded squat Front squat- work on tempo Paused Front Squat (3×3 ) *Across **Pause at bottom. ***Focus on power out of the bottom without extra bounce Build from last week Metcon (AMRAP – Reps) 12 AMRAP Burpee-Pullup-Toes to Bar All three movements are combined for 1 rep
Continue Reading
Warm-up Mod archer Lateral lunge Standing hip rotation Banded squat Front squat- work on tempo Paused Front Squat (5×3 ) *Across **Pause at bottom. ***Focus on power out of the bottom without extra bounce Metcon (AMRAP – Reps) 12 AMRAP Toes to Bar Burpees 1-2-3-4-5-6… Increase by 1 rep every round until 12 minutes are...
Continue Reading
Warm-up 90 rotation ant/ext BN press Dip/Drive (practice tempo) Push press 3×3 Push jerk Push Press (3×3) *Across *Light and deliberate. ***Tempo 3-3-0 Build from last week Push Jerk (3×3) *Across **Tempo 3-3-0 Build from last week Metcon (AMRAP – Reps) 10 AMRAP 10 KBS EMOM Remainder of minute is Toes to Bar Score is...
Continue Reading
Metcon (Time) Partner Workout 5 RFT 30 Synchronized Wall Balls 50 Toes to Bar
Continue Reading
Warm-up Banded 90/90 rotations DB Press 2×6 Build Push press prep: Dip, drive Dip, drive, press Rhythm: 1-and-2 HSPU Prep: Push-up Hand stand Strict HSPU practice (acquire 10 or more at a challenging height) Push press comparison w/Kip Toes to bar prep: Lat press Knee tucks (shallow then deep) Leg lifts Talk quads past parallel...
Continue Reading
Warm-up Banded barbell wrist work x5 Hang and twist Knee tuck Half Lsit Leg lift Toes to bar Dub prep Singles Single leg singles Single double under attempt Doubles Strict Toes-To-Bar (6×5) *Slow lower **Close grip parallel arms. ***Sclae by performing leg lifts of the same rep scheme and slow lowering focus. Metcon (No Measure)...
Continue Reading
Warm-up Tabata Jump rope Sit ups Iron mikes Turkish get-up prep KB snatch prep Knee tucks Leg lifts Toes to bar Single arm swing demo Alt arm demo 3.2.1. Go! Metcon (Time) 21-15-9 Toes to bar Alt arm KBS Box jump overs
Continue Reading
Warm-up Hang and twist/shrug Air squat- relaxed, rig assisted Kipping swing (static) Air squat Kipping Swing Dynamic Front squat Beat swing Push press Leg lift/knee tuck Thruster Pull-up Toes to bar Metcon (Time) 20/14cal bike 20 Thrusters 95/65 20 Toes to bar 20 Thrusters 20 Pull-ups 20 Thrusters *We are seeking a strong stimulus here....
Continue Reading
Warm-up Metcon (4 Rounds for reps) Min 1 -C2B/Pull-ups Min 2- Plank on hands Min 3 – Overhead squats Min 4 – alt leg toes to bar Min 5- recovery pace row. 4 rounds * Each movement will affect the other. Play it smart and apply your efforts evenly across all sets.
Continue Reading
Warm-up Tug o’ War 30s Knee tucks Burpees Air Squats Leg lifts Burpees Push-press Front Squat Toes to Bar Burpees Thruster Fried Turkey (AMRAP – Rounds and Reps) x9 toes to bar x7 burpees x5 thrusters Amrap 30 *Keep the weight on the bar light and easily movable. **Ensure your toes to bar ROM allows...
Continue Reading
1 2 3 18

Workout of the Day

CrossFit

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″

Archives