A. Warm Up
1 Minute Squat hold 45s pigeon stretch each side 3 Rounds: 1 Lap Jog 8 Good morning to squat 8 Back Bridge Press Ups (Bear to bridge if needed) B. Front Squat (3 x 5) 3 seconds down 2 second pause 1 second up 1 second hold at top Every 3 minutes for 9 C. Metcon (6 Rounds For Weight) 6 sets each for weight Row 15/10 cals 3 Hang Squat Cleans Post times in notes. Go every 3-4 minutes for 18-24 D. Metcon (Weight) 3 Rounds: 8 Single Arm DB Row (each) 20 Band Pull Aparts
0 Comments
A. Warm Up
Banded ext rotation x 60 on each side 60s Frog Stretch 60s Crow pose practice Then 3 rounds: 10 Banded passes 10m Banded X-Walk 10 Overhead Squats/Front Squats B. Snatch (5 x 1) Every 90s perform 1 snatch with a 3 second hold in the bottom position. Scaled is power snatches at light weight. perform 5 reps every 90s C. Metcon (Weight) E2MOM x8 3 Push Press 3 Push Jerk RX+ is all touch and go. A. Warm Up
10-12 minutes of movement flow and hamstring mobility. B1. Deadlift (5,4,3,2,1) Start the set of 5 around your 75% 1rm and build each round. If you feel good, go for it. Rest 60s before moving to the bench press (B2) B2. Bench Press (5,4,3,2,1) *Use spotters if going for a 1 rep max. Rest 60s before going back to deadlift. This is 5 rounds of work. C. Metcon (Weight) Every 3 minutes for 15: 10 Renegade Rows 10 Alt DB Snatches 10 Cals On Bike or Rower no rx or rx+ today, just go by feel. A. Warm Up
10 minutes of general movement, focus on hips and shoulders. B. Thruster (1 x 3RM) C. CrossFit Open 16.5 and 14.5 21-18-15-12-9-6-3 reps for time of: Thrusters Bar Facing Burpees Men use 95 lb. Women use 65 lb. A. Warm Up
2-3 Minutes assault bike or row, mix in some short sprints. 2 Minute forward fold hold 1 minute squat hold then: 3 Rounds 8 Heavy Wall Balls 8 Single Arm Rows 8 KBS (American) B. Max Unbroken Strict Pull Ups Find your max reps of unbroken pull ups across 3 sets. (mastery is 9 reps) If you don't quite have your strict pull-up yet, you will perform 1 set of max effort ring rows. C. Fight Gone Bad Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest Perform box jumps with a step down. A. Warm Up
12-15 Minute full body warmup to include squat/hip specific drills B. Back Squat Find a 1 RM Beginners will find either a 3 or 5rm instead if not comfortable or ready for heavy singles C. Karen For Time: 150 Wall Ball Shots, 20/ 14 # Scale as needed. There is a 15 minute time cap on this workout. That opens up the opportunity to plan pacing if needed (10 every minute on the minute...) For those who've done this before, go hard and beat that old score! D. Metcon (No Measure) Row or ride a bike for 3-5 minutes as a cool down. A. Warm Up
4 Slow rounds: Run 2 laps 12 Jumping Lunges 5 Bear to Bridge per side 10 russian KB swings (go up in weight each round) B. Push Press Find a max C. DT 5 Rounds For Time: 12 DeadLifts 9 Hang Power Cleans 6 Shoulder to Overhead RX 155/ 105 # Only go RX if you hit 200/125+ on your push presses A. Warm Up
Complete the following: Run 1 lap 10 EB deadlifts Run 1 lap 10 EB Muscle cleans Run 1 Lap 10 Front Squats Run 1 Lap 10 Power Cleans Run 1 Lap 10 Squat Cleans then review the movements of the day. B. Clean Find a max C. Jackie For Time: 1000 m row 50 Thrusters, 45# 30 Pull Ups A. Warm Up
10 Minute general warmup focusing on hamstrings and posterior chain B1. DeadLift (5 x 4-6) Rest 60s before part B2. Tempo is 31x1 B2. Bench Press (5 x 4-6) Rest 60s before returning to B1. Tempo is 30x1 C. Metcon (Time) 5 Rounds for time: 2 Strict Pull-ups 4 DB Snatches Row 100 Add 2 reps to the pullups and snatches each round and 50m to the row. Ex: R2: 4 pullups, 6 snatches, 150m R3: 6 pullups, 8 snatches, 200m row.. Scaled to ring rows starting at 5 reps, add 5 each round. A. Warm Up
7 minutes of a game or general movement 7 Minutes of movement review and warmup B. Metcon (Time) Race to 100: In the first 30s, partner A will Sprint for 10s on the assault bike or rower. You then have 20s to transition, Partner B rides for 10s in the next 30s window. Courtesy of TTT C. Get A Grip (Time) Teams of two must complete 100 reps of the following complex: 1 deadlift 1 squat clean 1 front squat 1 push press 1 push jerk The weight cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 3 laps before he or she may receive the weight back from his or her partner. RX+ 95/65 RX 75/55 Scale as needed *Courtesy of CrossFit Invictus |
AuthorWrite something about yourself. No need to be fancy, just an overview. Archives
February 2019
Categories |
CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |