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Platinum WOD, July 1, 2022

Platinum WOD, July 1, 2022

PL AHW 7.1.22 Please check your email for the invite to our 10:00am ZOOM workout! 200m Run Warm Up Metcon (Time) 200m Walk Buy In Then 4-8-12-16-20 Shoulder Taps Mountain Climbers Jumping Jacks Squats Then 200m Walk Cash Out Time Cap: 20 mins Cool Down Stretch

Daily Workout WOD, July 1, 2022

7.1.22 Metcon 5 mins of Cardio (your choice of mode) Metcon EMOM x 25 mins: 1. 15/12 Cal Row 2. 15 GHD Sit Ups / 20-25 DB Anchored Sit Ups 3. 40 secs Shuttle Run (25ft down and back continuously) 4. 6-10 Burpee Box Jump Over (24/20) 5. Rest Metcon For 10 mins cycle through: […]

Daily Workout WOD, June 30, 2022

6.30.22 Metcon 200m Run 2 mins Hip 90/90 Stretch Then complete 2-3 sets of: 5/side KB Dead Bugs 5/side Reverse Lunges to High Knee Step Ups 5/side KB Lateral Lunges 5/side Plank Hands to Forearm Metcon In 10 mins complete 3 sets of: 6/side 2KB Front Rack Step Ups (20” box for everyone) Rest 30 […]

Platinum WOD, June 29, 2022

PL AHW 6.29.22 Please check your email for the invite to our 10:00am ZOOM workout! 200m Run Warm Up Metcon (2 Rounds for reps) Complete 2 sets of: AMRAP x 1 min: Push Ups Rest 30 secs AMRAP x 1 min: Squats Rest 30 secs AMRAP x 1 min: DB Snatches Rest 30 secs AMRAP […]

Daily Workout WOD, June 29, 2022

6.29.22 Metcon 250m Row or 200m Run 90 secs/side Bent Over Lat Distraction Then complete 2 rounds of: 12/side Banded External Rotations on post 12 Banded Y’s 12 DB Dead Bugs 6/side Alternating DB Snatches Metcon (Time) AQAP complete: 1600/1200m Row – 1300m Run 24 Alternating DB Snatches (50/35) Rest 2 mins 1000/800m Row – […]

Daily Workout WOD, June 28, 2022

6.28.22 Metcon 200m Run 90 secs/side Couch Stretch Then complete 3 sets of: 5/side Side Plank Banded Clams 5/side Side Lying Hip Abduction 5/side Bodyweight RNT Split Squats Then directly to the next part Metcon Complete 2 sets of: 8/side RNT Rear Foot Elevated Split Squats 10 Med Ball Hip Thrusts & Leg Curls (T2120) […]

Platinum WOD, June 27, 2022

PL AHW 6.27.22 Please check your email for the invite to our 10:00am ZOOM workout! 200m Run Warm Up Metcon Every 60 sec for 15 mins (3 rounds): 1. 10 Air Squats + 10 Jumping Jacks 2. 10 Push Ups + 20 Shoulder Taps 3. 10 Crossovers + 10 Leg Lift Overs 4. 10 DB […]

Daily Workout WOD, June 27, 2022

6.27.22 Metcon 200m Run or 1 min Row Then for 8 mins cycle through: 5 Inchworms 5 Close Grip Push Ups 5 Wall Walks 10 Shoulder Activations 10 Reverse Crunches Metcon Every 90 secs x 9 mins (6 rds): 1. 45 secs Strict Pull Ups – down in 2 secs 2. 45 secs Strict Ring […]

Barbell Club WOD, June 25, 2022

6.25.22 Mobility and Barbell Warm Up Metcon Complete 3 rounds for quality of: 3 Scapula CARs each way 3 Segmented Cat/Cows Push Press + Split Jerk (Build to a heavy complex of 2 + 2) Perform movements as a complex Metcon Complete 5 sets of: 5/leg Reverse Lunges Build to a heavy set Metcon Complete […]

Cardio CrossFit WOD, June 25, 2022

CFC 6.25.22 Metcon In teams of 3 complete: From 0-15 mins 36 rounds of: 4 Wall Balls (20/14) 4 DB Facing Burpees From 15-30 mins 24 rounds of: 4 DB Thrusters (35/20) 4 Burpee Box Jump Overs (24/20) From 30-45 mins 12 rounds of: 4 Devil’s Press (35/20) 100m Run Teams cycle through completed rounds […]

Archives Previous WODs
Daily Workout - Fri, Nov 25
Metcon

200m Run

90 secs/side Hip & Knee External Rotation

 

Then complete 3 sets of:

10 Supinated Grip Banded Pull Downs (2 sec hold at the bottom)

10 Banded Face Pulls

10 Banded Slides

 

Then complete 3 sets of:

30 Single Under Jump Rope

5 Muscle Cleans

5 Squat Cleans

5 Jerks

Technical Work

In 10 mins complete the following:

Slow Power Clean into Pause Dip Jerk

Then the same but with Squat Clean

Then add weight on the Squat Clean & Jerk until you get to around 70-80% of your 1RM

Metcon (Time)

AQAP complete:

20-15-10-5 Clean & Jerks (115/80)

75 DUs / Singles

Then at 10 mins (with 9 min window):

Find your best 3 Squat Cleans + 1 Jerk

Time Cap: 10 mins

Record the time you completed the first section here.  Then record your max weight below.

Squat Clean + Jerk (In 9 mins build to your best complex of: 3 Squat Cleans + 1 Jerk)
Perform the Squat Clean movement followed by the Jerk movement. Jerk movement can be any Shoulder to Overhead movement.

Squat Cleans do not have to be touch and go

Metcon

In the time remaining complete 2-3 sets of:

8/side DB Rear Foot Elevated Split Squats (T30X1)

Rest 1 min

30 secs/side Side Crunches

Rest 2 mins

Optional Extra Work

Complete 5 sets of:

250m Row at 1km pace

250m Row at Recovery Pace

200m Row Sprint

Rest 3 mins

 

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