Tag

Thruster
Warm-up 1 MIN each side Cossack Stretch 5/5 Windmills 20 Scorpions 10 Pushups 30 second Mountain Climber 30 Second Lateral Hops 15 Second Single Lateral Hops each leg 4×5 Weighted Squats 5-5-5 Tempo Metcon (AMRAP – Rounds and Reps) 10 AMRAP 10 Thrusters 50 Doubles/Singles/Jumping Jacks Thrusters-use DB, KB, BackPack, anything with weight. If you...
Continue Reading
Warm-up (No Measure) Partner Bike 10-8-6-4-2 cal Front Squat Strict Press Dip/Drive Push Press Thruster Work on timing of thruster movement Metcon (6 Rounds for time) 6 Round for time Every 3 Minutes 15/12 Cal Bike 15 Thrusters 95/65
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 Metcon prep: Front squat Thruster Ring support Ring dip Ring pull up Muscle up Push Press (5×2) *Across **Focus on the rhythm component. ***A confident yet challenging effort. Metcon (AMRAP – Rounds and Reps) Amrap 12 Muscle...
Continue Reading
Warm-up Mod archer Lateral lunge Standing hip rotation Banded squat Front squat- work on tempo Paused Front Squat (6×4) *Across/Tempo **3-2-3 ***The variables will greatly effect how much weight can be used. ****Create a consistent movement and learn something *****Increase load from previous week Metcon (No Measure) Every 2:30m for 20m 100ft sprint + x8...
Continue Reading
Warm-up Roll legs and lats Banded runner stretch Banded kneeling hip thrust Banded side steps Banded squats Pulls parts Front squat Press Thruster Single Standing double Double 2 rounds of 3 thrusters 10 dubs CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap...
Continue Reading
Warm-up Nordic lift x10 Hydrant x 10 Spanish squats x10 2 round Thruster prep Rope climb skill Running skill Heel slides (wall) March Fall into toes Fall into run 3.2.1.Go! Metcon (Time) 400m run 25 thrusters 75/55 5 Rope climbs (legless or foot assisted) 4 rounds
Continue Reading
Metcon (AMRAP – Rounds and Reps) AMRAP 15 X2 KB DL x8 Front squats x6 Thrusters x4 Down and Back sprint
Continue Reading
12 Days of Christmas (Time) 1 Muscle-up 2 Burpees 3 Chest to Bar 4 Push-ups 5 Pull-ups 6 Thrusters 7 Bar Over Burpees 8 KBS 9 Sit-ups 10 Iron Mikes 11 KB Taters 12 Box Jumps 12 Days of Christmas #2 (Time) 1 Chest to Bar 2 Burpees 3 Pull-ups 4 Push-ups 5 Ring Rows...
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 Nordic lift x10 Squat and twist x 5 each arm (elevate heels and gradually drop then) Hollow arch/bear swings/MU prep Deadlift prep: top down Waist to thigh Waist to knee Waist to shin Waist to deficit Metcon prep: Discuss flow Deficit Deadlift (2×8) Deadlift (3×6) *Across for all sets. **Treat the deficits at mobility....
Continue Reading
1 2 3 16

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