[WOD111320] Warm-up Warm-up 3 SETS 20 Single Unders 10 Bootstrappers Into… 3 SETS 20 Single Unders* 10 Empty Barbell Good Mornings** *Can progress to Double Unders **After 1st round, progress to Single Leg Deadlifts (10 each leg) Weightlifting Deadlift (2-2-2-2-2-2) ON A 20:00 RUNNING CLOCK… Build to a 2RM Deadlift* *Testing week for start of…
[WOD111220] Warm-up Warm-up 3 ROUNDS 1:00 Row :10 Top of Ring Row Hold 10 Ring Rows :10 Top of Ring Dip Hold EXTENDED WARM-UP EMOM x 10 MINUTES Min 1 – :40 Muscle-Up Transition Practice* Min 2 – :40 EZ Row *Low rings or Jumping transitions (No Measure) Metcon Metcon (Time) 3 SETS FOR TIME…
[WOD111120] Warm-up Warm-up AMRAP x 4 MINUTES 5 Inch Worm + Push-Up 10 PVC Pass Thru :20 Hollow Hold Into… AMRAP x 6 MINUTES 10 KB Sumo Deadlift* 10 Up-Downs 10 Push-Ups *After 3:00, move to Russian KBS Metcon Metcon (Time) 5 ROUNDS FOR TIME 30 Kettlebell Swings (53/35) 30 Burpees 30 Sit-Ups (Score is…
[WOD111020] Warm-up Warm-up Workout WARM-UP 3 ROUNDS 20 Shoulder Taps 5/5 Single Arm DB Plank Row 20 Mountain Climbers Weightlifting Shoulder Press (2-2-2-2-2) ON A 15:00 RUNNING CLOCK… Build to a 2RM Strict Press* *Testing week for start of strength cycle (Score is Weight) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES…
[WOD110920] Warm-up Warm-up 2 ROUNDS 10 Groiners 10 Frog Jumps 10 Glute Bridges 2 ROUNDS 7 Jumping Squats 7 Up-Downs 7 BB Good Mornings Weightlifting Back Squat (2-2-2-2-2-2) ON A 20:00 RUNNING CLOCK… Build to a 2RM Back Squat* *Testing week for start of strength cycle (Score is Weight) Metcon Metcon (Time) 3 ROUNDS FOR…
[WOD110720] Warm-up Warm-up 200m Group Run Into… AMRAP x 5 MINUTES 30 Jumping Jacks 20 Alt. Groiners 10 Box Step-Ups 5 Slow Barbell RDLs Into… 200m Group Run Metcon Metcon (Time) 3 ROUNDS FOR TIME 400m Run 30 Box Jump Overs (24/20) 20 Deadlifts (225/155)|(155/105) (Score is Time) Metcon Metcon (Time) PARTNER OPTION WORKOUT IN…
[WOD110620] Warm-up Warm-up AMRAP x 5 MINUTES 5/5 KB Strict Press 5/5 KB Bent Over Row 5/5 KB Deadlift 10 Scap Pull-Ups Weightlifting Metcon (Weight) 3 SETS FOR QUALITY 4/4 DB or KB Turkish Get-Ups (Athlete Choice)* 2-6 Strict Tempo Pull-Ups (2121)** *Stand-up portion only **Chest 2 Bar Optional -Rest 1:00 b/t Sets- (Score is…
[WOD110520] Warm-up Warm-up AMRAP x 4 MINUTES :30 Row (EZ) 20 Shoulder Taps 10 Up-Downs Into… AMRAP x 5 MINUTES :30 Row (Mod) 10 Up-Downs 5 Push-ups Metcon Death Row (AMRAP – Reps) EMOM x 20 MINUTES MIN 1 — 20/15 Cal Row MIN 2 — 15 Burpees Scale as needed to accomplish the work…
[WOD110420] Warm-up Warm-up 3 ROUNDS 10/10 Moose Antlers 5 Inch Worm + Push-Up 10 PVC Pass-thrus Into… 3 ROUNDS 10 Push-ups (2111) 8 Snatch Grip RDL 6 Hang Muscle Snatch Metcon Metcon (Time) 3 ROUNDS FOR TIME 15 Hand Release Push-Ups 25 Power Snatches (75/55)|(65/45) (Score is Time) Weightlifting Bench Press (9-7-7-5) POST WORKOUT STRENGTH…
[WOD110320] Warm-up Warm-up 3 ROUNDS 30 Single Unders 10 Scap Pull-Ups 5 Single DB Front Squat Strength/Skill EVERY 2:00 x 6 SETS* 3 Strict Knees to Chest 3 Perfect Kip Swings 3 Toes to Bar 30 Smooth Double Unders *Each set should last no longer than 1:30. (No Measure) Metcon Crossfit Games Open 20.2 (Ages…