Tag

Wall Ball
Warm-up (No Measure) 10 Scorpions 10 V-ups 10 HRPU 10 Goblet Squats Demo movements 3 Rounds 5 Wall Balls 5 Box Jumps 5 Kettlebell Swings R1-Light R2-Metcon Weight R3-Heavier than metcon weight Morrison (Time) 50-40-30-20-10 Wall-Ball Shots, 20# Box Jumps, 24″ Kettlebell Swings, 53# In honor of U.S. Army Specialist Scott Morrison, 23, of Blue...
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Metcon (Time) Partner Workout 5 RFT 30 Synchronized Wall Balls 50 Toes to Bar
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Warm-up Air squat Push up Barbell upright row to front rack Wall ball Handstand Muscle Clean (do A LOT of them) Strict HSPU test Kipping HSPU demo and trial Power Clean Discuss rotation and efficient transitions of movements Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power...
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Warm-up Upright row BN press Dip/drive/high pull Press in half squat Hang snatch pull Press to squat Snatch pull Snatch Snatch Pull + Squat Snatch (2+1) *Set 1-4 Across: light and deliberate. **Set 5-9 Across: Moderate yet mechanic learned from previous sets are retained. ***Sets 9-12 Across: Moderate yet challenging. TEST your mechanics through these...
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Warm-up 1m intervals Sit in straddle Lift right leg Lift left leg Straddle flutter 2 rounds Bird dog/one to elbow x10 Calf raise in squat x10 Plank to Sphinx push 30s +5 2 rounds Metcon prep: KBS – heels down/hinge Push up – knees/feet/toes Wallball – flat foot throw KBSN- transition @ floor v hip...
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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...
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Warm-up Banded ankle mobility Banded hip mobility Bent over snow angles x10 Jump rope 30s Wallball x10 2 rounds Deficit clean deadlift Clean deadlift ClnDL+Muscle clean+front squat Clean Metcon (Weight) Emom 24 M1- Wallball – x15 M2- Clean Deadlift – x5 M3-Dubs x45-75 M4- Clean x3 *Keep the clean and deadlift weight across **Learn to...
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Warm-up Banded side steps 50ft Squat and twist Waiter squat SG Push press SG Push jerk Snatch balance Metcon prep: Wallball Burpee 2×5 Snatch Balance (4×3) *Across **Build your confidence in the light weights and the build to working weight that will challenge that consistency Metcon (Time) Buy in-Cal bike 15/10 Wallballs x30 Burpees x15...
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Warm-up Metcon (Time) Row 300m x10 chest to bar pull ups X20 wallballs x30 burpees to target Every 4:30 x 4
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Warm-up Metcon (AMRAP – Rounds and Reps) AMRAP 20 20 Box Jumps 20 Cal row 20 Burpee over box 20 Wall balls 20 DB/KB Snatch (alt arm)
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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″

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