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Basics

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CrossFit Now – Basics

Stations Row PU Run KBS HSPU BJ (3 Rounds for time)

STATION 1

5 minutes

21-15-9

Row for Cals

Pull-ups

Basics – Same

Sport – C2B

M1 Bands

M2 Ring Rows

rest 2 minutes

STATION 2

5 minutes

400m Run

30 Kettlebell Swings 53/35

Basics – Same

Sport -70/53

M1 – 35/26

M2 – 26/18

rest 2 minutes

STATION 3

5 minutes

5 Rounds

5 Handstand Push-ups

10 Box Jumps

Basics -scale as needed

RX – 24/20″

Sports – Strict HSPU, 30/24

M1 – Toes on Box, 20/16″

M2 – Knees on box, 24/20 step ups

You get 5 minutes per station to complete each of the 3 workouts. If you don’t finish a workout in the 5 minutes add 1 second to your time for every rep not completed.

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WARM UP

Warm Up 15 (No Measure)

3 min to complete

200 m run

10 Dislocators

10 Rotators

– Then –

Bring Sally Up Squats

Go down on DOWN and dont come up til UP

MOBILITY

CAA Stretch (No Measure)

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

Spiderman 5x each side (No Measure)

STRENGTH

Squat Snatch (10 E2MOM 5-3-3-1-1)

Squat Snatch (10 E2MOM 5-3-3-1-1)

Squat Snatch (10 E2MOM 5-3-3-1-1)

WOD

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

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WARM UP

Warm Up 22 (No Measure)

6 min AMRAP

10 Lunge with Stride Twist -5 ea leg

10 Dislocators

10 Rotators

10 Overhead Squat

10 Supermen

-Then-

200m Run

MOBILITY

Squat Prog on Wall (No Measure)

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

Lying Rotator Stretch 5 per arm (No Measure)

SKILL

SKILL – HSPU (3 Rounds for reps)

Level 1:

HSPU on Box

10-10-10

Level2:

HSPU Negatives

5-5-5

Start each rep from the

top and slowly lower

yourself down to an abmat.

Level 3:

Strict HSPU

5-5-5

Scaling with abmats is fine.

Level 4:

HSPU

3 sets of max effort

Record your efforts for

future skill/strength practice.

WOD

Burp Clean Burp WB on Min (Time)

Start with 7 wall balls and do 7 wall balls at the top of every minute until you finish:

25 Burpees

25 Power Cleans

25 Burpees

Basics- DB Cleans

RX 135/95, 20/14# 10/8′

RX+- 10/10′

M1- 95/65, 14/10#

M2- 65/45, 10/6#

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WARM UP

Warm Up 12 (No Measure)

4 min AMRAP

20 Dislocators

10 Wall Facing Squats

10 Push Ups

10 Sit Ups

MOBILITY

Straight Arm to Wall (No Measure)

Straight arm to wall. Hold :30 each side

Samson Stretch x 5 (No Measure)

STRENGTH

Overhead Squat (8 E2MOM 3-2-1-1)

Overhead Squat (8 E2MOM 3-2-1-1)

Overhead Squat (8 E2MOM 3-2-1-1)

REST

4 min

WOD

30-20-10 OHS LBJ SDLHP SU (Time)

30 Overhead Squats

30 Lateral Bar Jumps

30 Sumo Deadlift High Pulls

30 Sit Ups

20 Overhead Squats

20 Lateral Bar Jumps

20 Sumo Deadlift High Pulls

20 Sit Ups

10 Overhead Squats

10 Lateral Bar Jumps

10 Sumo Deadlift High Pulls

10 Sit Ups

RX- 75/55

RX+ 95/65

M1- 55/45

M2- 45/35 step over bar

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WARM UP

Warm Up 26 (No Measure)

5 min AMRAP

10 Dislocators

10 Rotators

5 Inch Worm

10 Figure 4

10 Superman

10 Sit ups

MOBILITY

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

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

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

WOD

Repeat 12/21/15

Stations Row PU Run KBS HSPU BJ (3 Rounds for time)

STATION 1

5 minutes

21-15-9

Row for Cals

Pull-ups

Basics – Same

Sport – C2B

M1 Bands

M2 Ring Rows

rest 2 minutes

STATION 2

5 minutes

400m Run

30 Kettlebell Swings 53/35

Basics – Same

Sport -70/53

M1 – 35/26

M2 – 26/18

rest 2 minutes

STATION 3

5 minutes

5 Rounds

5 Handstand Push-ups

10 Box Jumps

Basics -scale as needed

RX – 24/20″

Sports – Strict HSPU, 30/24

M1 – Toes on Box, 20/16″

M2 – Knees on box, 24/20 step ups

You get 5 minutes per station to complete each of the 3 workouts. If you don’t finish a workout in the 5 minutes add 1 second to your time for every rep not completed.

CrossFit

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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

Worlds Greatest Stretch x 5 each side (No Measure)

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

PVC Rotators x 10 / PVC Dislocators x 10 (No Measure)

WOD

5 RFT PP BS K2E (Time)

5 Rounds

12 Push Press

9 Back Squats

6 Knees to Elbows

200m Run

Basics DB PP, Air Squats, Vups

RX- 95/65

RX+- 115/75

M1- 65/55, Vups

M2- 55/45, Sit ups

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WARM UP

Warm Up 11 (No Measure)

5 min AMRAP

Wall to Wall Run

10 Sit Ups

10 Supermen

10 Squats

10 Burpees

MOBILITY

Lying Rotator Stretch 5 per arm (No Measure)

Heel Cord Stretch x 10 each leg (No Measure)

WOD

Run DU WB Run DU Push Run DU KBS (Time)

200m Run

25 Double Unders

30 Wall Balls

200m Run

25 Double Unders

30 Push Ups

200m Run

25 Double Unders

30 Kettlebell Swings

RX- 20/14 10/8′, 53/35

RX+-10/10′, 70/53

M1- 14/10, 35/26

M2- 10/6, 26/18