Tag

Wall Ball
Warm-up Candle Stick Carry 100ft each arm Suit Case Carry 100ft each arm Side plank 30 sec 2 rounds Clean Deadlift Pull-under Hang Clean Clean Metcon Prep: 2 rounds 10 dubs/singles 5 wallballs Clean Deadlift (5-5-5-3-3-3) Clean (3-3-3-1-1-1) Metcon (Time) Dubs x200 Wallballs x50 Dubs x100 Wallballs x30 Dubs x50 Wallballs x10
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Warm-up Before class starts: CS Activation Inch worm Banded Bear crawl Leg Throws HS Prep: Push-up Pike Push-up HSPU Scaling Toes to Bar Prep: Knee Tuck Toes to Hips Toes to Head Toes to Bar Metcon Prep: Wallball x10 KBS x10 2 Rounds at metcon effort Handstand Push-ups *W/ability to do complete full range: utilize...
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Warm-up Run 400m Pass Throughs Press to 1/2 Squat Press to Squat Overhead Squat Drop Snatch Pull-under Hang Snatch Snatch Metcon Prep: Run 200m P.Snatch x5 Walball x10 Overhead Squat x5 Metcon (2 Rounds for time) Power Snatch x15 135/95 Run 400m Wallball x30 20/14 Run 400m Overhead Squat x15 135/95 Rest 8 Minutes *Give...
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Warm-up Before class starts: CS Activation T/Y x10 Seated Press (KB) x10 2 rounds Jerk Prep: *Utilize the most proficient one. Dip/Drive Jump/Land Pause Jerk Jerk Metcon Prep: Run 200m Wallball x5 Ring Kip Swing Run 200m Wallball x5 Ring Pull-up (Kneeling/Hanging)x3 Run 200m Wallball x5 Ring Muscle-up/Pull-up x1-3 Push Jerk (2-2-2-2-2) Split Jerk (2-2-2-2-2)...
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Warm-up Skip forward/side backward/side High Knees Run 200m Deadlift to knee/thigh/hip (pvc) Wallball 2-3 rounds building to weight Saman (Time) 8 Rounds for Time: 13 Deadlifts (185lb/125lb) 17 Wall Balls (20lb/14lb) 400m run Saman Kunan died after successfully delivering oxygen tanks to the soccer team trapped in a flooded cave in Thailand, but he ran...
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Warm-up Before Class Starts: CS: Activation. Jump Squats x5 Supine Snow angels x5 Press to Overhead Squat x5 2 rounds Metcon Prep: Drop Snatch (Power H/M/L) Pull-under (Power H/M/L) Hang Power Snatch Power Snatch Wallballs x5 Power Snatch x2 2-3 Rounds building in weight and developing movement consistency. Metcon (3 Rounds for weight) Wallballs x15...
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19.1: Metcon (Reps) 15 Minute AMRAP 19 Wallball 20/14 19 Calorie Row
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Warm-up High Steps 50ft Squat/Sprawl/Squat x10 KB Hollow w/flutter x1 min Supine W/Y x10 Snatch Prep: Drop Snatch Pull-under Hang Snatch Snatch Touch N’Go Standard Metcon Prep: 3 Rounds 5 Wallbals 3 Burpees *increase wall ball weight each time. Final warm-up set be heavier than metcon Weight. Snatch (5-5-5+) *Touch N’Go **Build ***5-7 Reps on...
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Warm-up Crossover symmetry before class Jump rope tabata Metcon warm-up: Three strict pull-ups Five sit-ups Six Jump squats Seven KB SDHP Eight wall ball Double-Unders (Max unbroken) 12 minutes to achieve longest streak Metcon (Time) 5 5-10 5-10-15 5-10-15-20 5-10-15-20-25 5-10-15-20-25-30 5=Strict pull-ups 10=sit-ups 15=Double-unders 20=Jump squats 25=KB SDHP 30=Wall balls
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Warm-up Jump Rope Jump squats V-ups Side plank with leg lift 45:15 1 round KB Prep: T-get up Front squat Push-Jerk Bent over Row Metcon (Weight) Kettlebell Cycle x2 Turkish Get-ups X8 Front Squats X8 Push-Jerks X8 Bent Over Row 4 round each arm *Rest as needed between sets. 10-12 min to complete Metcon (No...
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Workout of the Day

CrossFit

  • CrossFit WOD 4/26/19

    Warm-up
    Step ups x10

    Waiter Squat x5/5

    Exploding Step-up x10

    Front Squat x10

    Clean & TTB Prep:

    Pull-unders

    Knee tucks x5

    Hang Clean

    Leg Lifts x5

    Hang Clean w/Bar

    Toes to Bar x5
    Hang Clean (2-2-2-2)
    *Build

    **Perform 5 strict hanging leg raises/toes to bar between each set.
    Metcon (Time)
    Row 400m

    Hang Squat Clean x15 95/65

    Toes to bar x15

    4RFT

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