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Daily Workout WOD, October 1, 2022

Barbell Club WOD, October 1, 2022

Barbell Club – Sat, Oct 1 Mobility and Barbell Warm Up Power Clean + Front Squat + Clean (Weight) Perform the listed movements as a complex

Build to a heavy but perfect complex of 1+1+1

Metcon

Complete 3 sets of:

8 Strict Muscle Cleans

8 Presses in Split

Metcon

Complete 3 steps of:

4 Seated Box Jumps

3 Scapula […]

Cardio CrossFit WOD, October 1, 2022

CFC 10.1.22 Bad Memories (Time) AQAP with a partner complete: 1000m Run 20 Devil’s Presses (35/20) 4 Wall Walks / Walk Out to Push Up 40 Burpee Box Jump Overs (24/20) 4 Wall Walks / Walk Out to Push Up 60 Wall Balls (30/20) 4 Wall Walks / Walk Out to Push Up 40 Burpee […]

Platinum WOD, September 30, 2022

PL 9.30.22 200m Run Warm Up Death By Body Weight Platinum At Home Perform 2 reps of each of the following movements at the top of each minute: Squats Push Ups Knee Tucks Add 2 reps of each movement for each minute. 2 reps in the 1st min, 4 reps in the 2nd min, 6 […]

Daily Workout WOD, September 30, 2022

9.30.22 Metcon 200m Run 90 secs/side Banded Hamstring Stretch Then for 8 mins cycle through: 6 Prone WTY Stretches 3 Wall Walks with 5 sec hold at the top 6 Pike Strict HSPUs (down in 3 secs) 6 Banded Pull Through (down in 3 secs) 6 KB Romanian Deadlifts (down in 3 secs) Deadlift (Weight) […]

Daily Workout WOD, September 29, 2022

9.29.22 Metcon 200m Run Then for 10 mins cycle through: 4 Inchworms 8 Down Ups 8 Empty Barbell Strict Press 8 Push Presses 5 Single Arm DB Push Press + 5 Split Jerks (left arm) 5 Single Arm DB Push Press + 5 Split Jerks (right arm) Push Jerk (Weight) Every 90 secs x 6 […]

Platinum WOD, September 28, 2022

PL 9.28.22 200m Run Warm Up Coach Led Warm Up Platinum Giant Circuit Complete 2 sets of 45 secs on / 15 secs rest of the following stations: Ball Slams Step Ups Push Ups Crossovers Battle Ropes Ring Rows Lay 2 Stands / Seated Lay 2 Stands Sled Push / Pull Cool Down Stretch

Daily Workout WOD, September 28, 2022

9.28.22 Metcon 200m Run 30 DUs / 60 Singles Then complete 3 sets of: 10 Banded Pull Downs 10 Banded Reverse Flys 10 Banded Y’s 6/side Single Arm Ring Row + Rotation 10 Shoulder Activations 5 Bench Press (T51X1) (increase the weight on each set of your Bench Press) Bench Press (Weight) EMOM x 8 […]

Daily Workout WOD, September 27, 2022

9.27.22 Metcon 1 min Inchworms 1 min Jumping Jacks 1 min Single Under Jump Rope 1 min WTY on floor 1 min Banded Pull Apart 1 min Hang DB Snatch 1 min Hang Muscle Snatch with empty barbell Metcon 4 mins of Technical Focus The goal here is to get the right spot of contact […]

Platinum WOD, September 26, 2022

PL 9.26.22 Coach Led Warm Up Metcon (AMRAP – Rounds and Reps) AMRAP X 7 mins: 14 Squats 14 Crossovers 100m Walk Rest 3 Mins Metcon (AMRAP – Rounds and Reps) AMRAP X 7 mins: 14 Alternating Hang Snatch 14 Step Ups 14 Jumping Jacks Metcon AQAP complete 3 rounds of: 7 Flutter Kicks 7 […]

Archives Previous WODs
Daily Workout - Wed, Nov 30
Metcon

200m Run

90 secs/side OH Banded Distraction

 

Then complete 3 sets of:

10 Prone WTY

5/side Bird Dogs

5/side Single Arm Thoracic Ring Row

10 Shoulder Activations

30 sec Handstand Hold

5 Pike Strict HSPUs (down in 3 secs)

Metcon

In a 17 min window perform 4-5 sets of:

Max(-2) Strict or Kipping HSPUs / 6(-1) Strict press

Rest 30 secs

1-3 Legless Rope Climbs / 5-7 Strict Ring or Bar Pull Ups / 8-10 Lay to Stands

Rest 30 secs

10/side Feet Elevated Mountain Climbers (elbows to knees) / Regular Mountain Climbers

Rest 90 secs

The goal here is to be performing high volume for quality.  So you should be getting around 8-10 on the Max Reps (-2) HSPU work.

 

Metcon (10 Rounds for reps)

Every 2 mins x 20 mins:

45 sec Max Cal Row

6-8 Burpees

High intensity on each interval here.  Start strong and push yourself for all 10 sets.

Work for a max of 1 min & 15 seconds (so 45 secs rest).

If you cannot then cut down a touch on the Burpees.  As a last resort, cut down your pace on the Rower.

Optional Extra Work

EMOM x 10 mins:

1 Behind the neck Split Jerk at 80% of your 1RM Split Jerk

 

Complete 3 sets of:

10 Barbell Bent Over Rows

 

Complete 3 sets of:

12 Barbell Curls (TX120)

12 DB Pull Overs (T2120)

Rest 90 secs

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