Tag

Wall Ball
Warm-up Pizza boy game Candle stick carry Waiter squat Metcon (Time) 90s of wallballs Immediately into 600ft Goblet carry Rest 2m 5 rounds
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Warm-up Bear crawl Inch worm V-up Lunge stretch Pull-up/MU Overhand/underhand hang Kip swing (bar or rings) Big swings Beat swings/rings to hips Ring dips Practice MU Discuss scaling and workout structure. Crossfit Games Open 20.5 (Ages 16-54) (Time) For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10...
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Warm-up Snatch Grip DL + Snatch (2+1) *20m to find a heavy complex. **Build based on your consistency. If it doesn’t feel right, repeat it till it does. ***Be ambitious, it’s a chance not just to learn a lot, but also to test your abilities. Metcon (Time) Bike 30/20 cal Wallball x45 Bar facing burpees...
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Bench Press (2RM) Metcon (Time) Partner Workout 150 Wall Balls Partner Farmers Hold 100 Box Jump Overs Partner Farmers Hold
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Warm-up I’s/Y’s/t’s Barn Door Bench Demo Metcon Prep 3.2.1. Go! Bench Press (Build to 3RM) *S[pend 15m Building to a 1RM. **If you find it early, drop 30% off and complete sets of 3-5 until time is over. Metcon (4 Rounds for reps) Amrap 6 Wallballs Amrap 5 Burpees to Target Amrap 4 Dubs Amrap...
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Warm-up Bunny hops Lateral bunny hops Skip forward backward side/side Plyo jumping Wall all Front squats x10 Plyo circuit Pick Drill (Power focus) 3.2.1.Go Metcon (AMRAP – Rounds and Reps) AMRAP 23 20 cal row 20 wallballs 20 Box jumps *1m rest every 5m **Look forward to and earn your rest. ***Power based workout. ****Pick...
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Warm-up 200m Carry 10 Medball Thrusters 10 wallballs Rope Prep: J-cup/heel hook demo Hang Knee tucks Tuck m’ latch Accend 3.2.1.Go! DVB (Time) For time: Run 1 mile with a 20-lb. medicine ball Then, 8 rounds of: 10 wall-ball shots 1 rope ascent Run 800 meters with a 20-lb. medicine ball Then, 4 rounds of:...
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Warm-up OH Step-ups (Plate) Candle stick carry Wallballs x20 Box jumps x10 Snatch Balance prep: BN Press Dip/Drive Press to Squat Dip/Drive/Squat Snatch Balance Snatch Balance (10-8-6-5-5-5-5) *Learn the movement with the volume of reps. **Balance is the key word. Try and keep the feet flat throughout the whole movement. ***Build in weight if it...
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Warm-up Walking lunges Duck Walk Medball Thruster Strict Half Pull ups/ring rows Strict Knee tuck/Leg Lifts Pull-ups Toes to Bar Metcon Brief: Rehearse rotation. 3.2.1.Go! Metcon (2 Rounds for time) 45s Bike for Watts then, on the Minute 3 rounds 12 Wallballs 9 pull-ups 6 toes to bar Rest 5 min 2 rounds *Alternate options...
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Warm-up Wallball Push press x20 Knee tucks x20 Wallball x10 Toes to hips x10 Banded Waiter Squat 2×10 Front Squat prep Front Rack hold Front Squat hold Front Squat x10 Metcon Prep: Verbalize goals Visual Demos 3.2.1.Go! Front Squat (10-8-5-3-3-3-3-3) *Build **Move with precisions in the higher rep sets in hopes of retaining good habits...
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Workout of the Day

CrossFit

  • CrossFit WOD 11/19/19

    Warm-up
    SG Barbell upright row

    Strict power snatch H/m/l

    Tall power snatch h/m/l

    Pull-under h/m/l

    power snatch h/m/l

    3 POS power snatch

    Metcon prep:

    Low single/high single/double attempt

    Burpee over bar efficiency
    3 POS Power Snatch (5×2/5×1)
    *Across on doubles; Build on singles

    ** “3 POS” refers to a high, mid, and low catch position.

    ***Be obsessive on position.
    Metcon (Time)
    150 double unders or 25 cal on bike

    35 burpees over the bar

CrossFit Teens

  • CrossFit Teens WOD 11/8/19

    Crossfit Games Open 20.5 Teens (Ages 14-15) (Time)
    For time, partitioned any way:

    40 muscle-ups

    80-cal. row

    120 wall-ball shots 14/20 lb ball to 9 ft.

    Time cap: 20 min.
    Crossfit Games Open 20.5 Teens Scaled (Ages 14-15) (Time)
    For time, partitioned any way:

    40 chin-over-bar pull-ups

    80-cal. row

    120 wall-ball shots, 14-lb/20lb ball to 9 ft.

    Time cap: 20 min.

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