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Wall Ball
Warm-up Running Drills 2 Rounds Band Assisted Hip Flexor Stretch Band Assisted Lat Stretch 3 Rounds Alternating Single Arm Hang x10 Alternating Plank to Pike Toe Taps x20 Jumping Jacks x30 WOD Movement Demo Metcon (AMRAP – Rounds and Reps) 30 AMRAP 400m Run Then 3 Rounds 15 Wall Balls 20/14 10 Pushups 5 Strict...
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Metcon (Time) 3 Rounds for Time: 800m run 40 double-under 20 wall-ball F/M: 14/20
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Handstand Walk (Accumulate 100 Ft. ) Scale: 300 ft. tall bear crawl Metcon (AMRAP – Rounds and Reps) AMRAP 25 400m run 20 wall-balls 10 hang-power clean 5 pull-up F/M: 85/115, 14/20
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Press (10 Min) Build to a heavy single for the day. Discuss and Demonstrate the following: – “Squeeze glutes” – “Rib cage down” – “Drive with elbows” – “Chin back” 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...
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Bench Press (5@55% – 5@65% – 5@75% – 3@85% – 1+@95%) Metcon (AMRAP – Rounds) AMRAP 20 400m run 15 wall-balls 15 burpees
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Hip Mobility (No Measure) Prone Hip External Rotation Lift Offs (90 Degrees) x 15 Reps (Holding a few seconds each rep) Hip External Rotation Lift Overs x 15 Reps Standing Hip CARs x 5 on each side Band External Rotation + Frog Pump Combo x 30 Reps Back Squat (5@40% – 5@50% – 5@60%) This...
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Warm-up (No Measure) General Warm-Up: Complete 3 Rounds: Hollow Body Hold 15sec. Rest 15 sec Superman Hold 15sec Rest 15 sec Bottom Squat Hold 15sec Rest 15 sec Hang From Bar 15sec Specific Warm-Up: After movement standards are discussed for the Metcon, perform the following prior to the WOD. Allow for small rest period after...
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Hollow Body Hold Tabata (No Measure) Metcon (Time) For Time: 10-9-8-7-6… Push-Press Wall-Balls* Triple-Unders** *Heavy **Double-Unders or Single-Unders are fine
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Warm-up (No Measure) Banded Side Steps x 20 Banded Forward Walk x 20 Banded Backward Walk x 20 Banded Hip Bridges x 8 (2 second pause at the opening of the hip) Banded Single Leg Hip Bridge x 8/each leg Complete 2 sets: 8 Banded Pull Throughs Rest 15 seconds 12 Lunges, alt. (6L/6R) Rest...
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Warm-up 30:30 (seconds; work:rest) Duck walk Hip Bridges Push-Press Wall-Ball (light ball) Squat Jumps Turkish Get Up (1-1-1-1-1) Work up to your heaviest single attempt. *must successfully complete on each side to count Metcon (Time) For time: 50-35-20 Cal Row Wall-Ball
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Workout of the Day

CrossFit

  • CrossFit WOD 4/20/21

    Warm-up
    Running Drills

    2 Rounds

    Band Assisted Hip Flexor Stretch

    Band Assisted Lat Stretch

    3 Rounds

    Alternating Single Arm Hang x10

    Alternating Plank to Pike Toe Taps x20

    Jumping Jacks x30

    WOD Movement Demo
    Metcon (AMRAP – Rounds and Reps)
    30 AMRAP

    400m Run

    Then

    3 Rounds

    15 Wall Balls 20/14

    10 Pushups

    5 Strict Pullups

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