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CrossFit Now – CrossFit


WARM UP

Warm Up 20 (No Measure)

2 rounds

:30 Spidermen

:30 Samson Stretch

:30 Mt Climbers

:30 Inch Worm

:30 Sit Ups

:30 Supermen

MOBILITY

Thread the Needle – Hold :30 each side (No Measure)

Squat Prog on Wall (No Measure)

https://www.youtube.com/watch?v=FRQU-ECCo08

WOD

STATION Tires Bike Push Up KBS AS (5 Rounds for reps)

3 min per station

1 min Rest

Tire Flips

Assault Bike

Push Up

Kettlebell Swng

Air Squats

RX- 53/35

M1- 35/26

M2- 26/18

CrossFit

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WARM UP

Warm Up 28 (No Measure)

4 min AMRAP

10 Jumping Jacks

10 Forward Arm Circles

10 Backwards Arm Circles

10 Samson Lunges

10 Leg Lock Bridges per leg

10 Inch Worms

10 Heel Cord Stretches

MOBILITY

Walking Quad x 5 each leg (No Measure)

http://www.youtube.com/watch?v=06xYA2AVnAk

Band Rotator Stretch- 2x ea arm :15 hold (No Measure)

http://www.youtube.com/watch?v=AWtGhJlhMvo

STRENGTH

Power Clean (10 min to est 1 RM)

REST

4 min

WOD

21-15-9-6-3 PP DB OHWL (Time)

21-15-9-6-3

Push Press

Dumbbell Overhead Walking Lunge

Basics- DB PP, just lunges

RX- 95/65, 50/35

RX+- 115/75

M1- 65/45 20/15

M2-45/35, 15/10

CrossFit

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WARM UP

Warm Up 10 (No Measure)

5 min AMRAP

15 Med Ball Twist Hand Off-Left

20 Med Ball Toss to Squat 6′ apart

20 Med Ball Sit Up Hand off

15 Med Ball Lunge Hand Off

15 Med Ball Twist Hand Off-Right

MOBILITY

Worlds Greatest Stretch x 5 each side (No Measure)

http://www.coreperformance.com/daily/movement/master-the-worlds-greatest-stretch.html

Lying Rotator Stretch 5 per arm (No Measure)

WOD

20 AMREPS CHIPPER (AMRAP – Reps)

20 Min AMRAP

30 Hang Power Cleans

20 Front Squats

30 Pull-ups

20 Bar Facing Burpees

30 Wall Balls

100 Jump Ropes

RX- 95/65, 20/14 10/8,

RX+- 135/95, 20/14 10/10, 100 DU’s

M1- 65/45, PU w/bands, 14/10 10/8

M2- 45/30, Ring Rows, 10/6 10/8

CrossFit

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CrossFit Now – CrossFit


WARM UP

Warm Up 6 (No Measure)

4 min AMRAP

10 Big Arm Circles Forward

10 Big Arm Circles Backward

10 Jumping Jacks

5 Push-ups

10 V-ups

5 Jumping Squats

MOBILITY

Good Mornings x 10 (No Measure)

Good Morning with PVC – 10 times

CAA Stretch (No Measure)

https://www.youtube.com/watch?v=6_wn1CCWAvI

SKILL

SKILL – Double Unders (No Measure)

LEVEL :

DU Jumps with NO rope

5×5

LEVEL 2:

One Double Under

1×10

LEVEL 3:

DU Practice

DU Max Effort, up to 10 consecutive x 3

LEVEL 4:

DU Consistency

5×30 – no more than 30

WOD

Run DL BJO Run (Time)

800 Run OR 1000m Row

3 Rounds

20 Deadlifts

20 Box Jumps

800 Run or 1000m Row

Basics- 400m Run DL w/ KB

RX- 135/95, 24/20″

RX+- 155/105, 24/20″

M1- 95/65, step ups

M2- 65/45, step ups

Run DL BJO Run (Time)

800 Run OR 1000m Row

3 Rounds

20 Deadlifts

20 Box Jumps

800 Run or 1000m Row

Basics- 400m Run DL w/ KB

RX- 135/95, 24/20″

RX+- 155/105, 24/20″

M1- 95/65, step ups

M2- 65/45, step ups

CrossFit

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WARM UP

Warm Up 25 (No Measure)

200m Run

-Then-

4 min AMRAP

With PVC

10 Back Squats

10 Dislocators

10 Front Squats

10 Rotators

10 Overhead Squats

MOBILITY

Figure 4 x 6 each leg (No Measure)

https://www.youtube.com/watch?v=imtRbxnlgaU

Reach, Roll, Lift x 5 each side (No Measure)

https://www.facebook.com/photo.php?v=4504402009827&set=o.409774735734780&type=2&theater

STRENGTH

Power Snatch (10 E2MOM x5)

Power Snatch (10 E2MOM x4)

Power Snatch (10 E2MOM x3)

Power Snatch (10 E2MOM x2)

Power Snatch (10 E2MOM x1)

REST

4 min

WOD

15 AMRAP SS HSPU (AMRAP – Rounds and Reps)

15 AMRAP

Squat Snatch

Handstand Push Ups

RX- 115/75

RX+- 135/95

M1- 75/60, toes on box

M2 – 60/45, knees on box

CrossFit

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WARM UP

Warm Up 14 (No Measure)

14

6 min AMRAP

10 Large Arm Circles – Foward

10 Large Arm Circles – Backward

10 Jumping Jacks

10 Leg Swings Forward/Back

10 Leg Swings Side/Side

10 Jumping Squats

MOBILITY

Standing Squat Prog (L,R,B) x3 (No Measure)

Heel Cord Stretch x 10 each leg (No Measure)

WOD

5 RFT DU OHS T2B (Time)

5 Rounds

36 Double Unders

12 Overhead Squats

8 Toes to Bar

RX- 75/55

RX+- 95/65

M1- 55/45 2:1 JR, Haning Knee Raises

M2- 45/35, 1:1 JR Lying T2B

FINISHER

4 RFT 125m Row :15 Rest (Time)

4 Rounds

125m Row

:15 Rest

CrossFit

By: 0

CrossFit Now – CrossFit


WARM UP

Warm Up 12 (No Measure)

4 min AMRAP

20 Dislocators

10 Wall Facing Squats

10 Push Ups

10 Sit Ups

MOBILITY

Good Mornings x 10 (No Measure)

Good Morning with PVC – 10 times

Thread the Needle – Hold :30 each side (No Measure)

WOD

4 RFT Run RC DL HSPU (Time)

4 Rounds

Run 200m

2 Rope Climbs

20 Deadlifts

10 Handstand Push Ups

RX- 135/95

M1- 95/65, Toes on box, 2:1 RC

M2- 65/45, knees on box, 1:1 RC