CrossFit WOD, June 22, 2020

CrossFit 727

Warm-up
Warm-up
ON A 10:00 RUNNING CLOCK…

400M run

20 Glute Bridge Ups
20 Arm Circles Forward
20 Arm Circles Backwards 20 Step-ups
20 Alt. Elbow Punches
:30 Barbell Overhead Hold

Strength

Metcon

CrossFit WOD, June 21, 2020

Sunday

Warm-up
Warm-up
AMRAP x 8 MINUTES
Row/Bike 1:00
5 Push Up to Pike
10 Shoulder Taps
10 Box Step Ups
5/5 Single DB Up Downs

Strength
Metcon
3 SETS
Max Reps DB Floor Press (Athlete Choice)
20 Perfect Hollow Rocks

-Rest as Needed b/t Sets-

(No Measure)

Workout
Metcon
2 SETS
1:30 – Max Single DB Burpees (Athlete Choice)*
1:30 – Max Single DB Box Step-Ups (24/20)
1:30 – Row or Bike for Cals
1:30 – Max Slam Balls (20/10)
1:30 Max Plank Hold

-Rest 1:30 b/t Sets-

*Athlete Choice for the weight on the single DB. On the Step-Ups, DB can be held any way.

(Score is Reps)

CrossFit WOD, June 20, 2020

Saturday

Warm-up
Warm-up
AMRAP x 5 MINUTES
5 Kang Squats
10 Alt. Groiners
20 Mountain Climbers

Into…

AMRAP x 5 MINUTES
5 Med Ball Front Squats
10 Med Ball Push Press
20 Jumping Jacks

Workout
Metcon
FOR TIME
50-40-30-20-10
Wall Balls (20/14)|(14/10)
30-60-90-120-150
Double Unders

(Score is Time)

Finisher
Metcon
"TABATA"

8 SETS (:20 ON / :10 OFF)
Med Ball Russian Twists

(No Measure)

CrossFit WOD, June 19, 2020

Friday

Warm-up
Warm-up
2 ROUNDS (5:00 Cap)
200m Run
10 Good Mornings
8 Inch Worms

Into…

2 ROUNDS (5:00 Cap)
5 Behind the Neck Snatch Grip Presses
5 Behind the Neck Snatch Grip Presses in a Quarter Squat
5 Jumping Squats
10 Cossack Squats
5 Hang Muscle Snatches

Extended Warm-up
Hang Power Snatch (1×3)
ON A 10:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Hang Power Snatch

(Score is Weight)

Workout
Metcon
AMRAP x 21 MINUTES
400m Run
15 Hang Power Snatch (95/65)|(65/45)
21 Sit-Ups

(Score is Rounds + Reps)

CrossFit WOD, June 18, 2020

Thursday

Warm-up
Warm-up
2:00 Bike (increase pace every :30)

Into…

AMRAP x 3 MINUTES
10 Bootstrappers
10 BB Good Mornings

Strength
Deadlift (5×3)
5×3
Tempo Deadlift (3111)

*Use the same weight across to match the tempo exactly.

(Score is Weight)

Workout
Metcon
FOR TIME
21-15-9
Deadlift (225/155)|(155/105)
15/12-15/12-15/12
Bike Cal

-Rest 2:00-

FOR TIME
20/15-20/15-20/15
Bike Cal
12-9-6
Deadlift (275/185)|(185/135)

In both efforts, we’ve provided (2) options for the number of cals each round on the bike.

(Score is Time)

Optional Cool Down
Warm-up
FOR RECOVERY
5:00-8:00 Dedicated Stretching of Hips and Hamstrings

(No Measure)

CrossFit WOD, June 17, 2020

Wednesday

Warm-up
Warm-up
AMRAP x 2 MINUTES
10 Scap Push-Ups
10 Scap Pull-Ups
5 Inch Worms (No Push-Up)

Into…

AMRAP x 3 MINUTES
10 Empty Barbell Strict Press (2121)
10 Scap Pull-Ups
8 Tight Kip Swings

Into…

AMRAP x 3 MINUTES
10 Strict Press (1111)
5 Kipping Swings
5 Strict Pull-Ups

Strength
Metcon
ON A 12:00 RUNNING CLOCK…
Complete 30 Reps of Strict Press* and 30 Reps of Strict Pull-Ups

*Strict Press should come from the ground at a moderate-heavy weight. Complete the reps in any combination. For advanced athletes, utilize a strict 1111 tempo in both movements.

(Score is Weight)

Workout
Metcon
AMRAP x 12 MINUTES*
10 Push Press (135/95)|(95/65)
10 Chest to Bar Pull-Ups

*At 0:00, 3:00, 6:00, and 9:00 Perform 12 Hand Release Push-Ups

(Score is Rounds + Reps)

CrossFit WOD, June 16, 2020

Tuesday

Warm-up
Warm-up
2 ROUNDS
10 Alt Lunges
10 Inch Worms
10 Bodyweight Goodmornings

Into…

2 ROUNDS
10 Box Step Ups
10 Up-Downs
10 KB Deadlift

Workout
Metcon
5 ROUNDS FOR TIME
25 Russian KB Swings (70/53)
25 Up-Downs
25 Box Jumps (24/20)*

*Step-Down Mandatory

(Score is Time)

Optional Finisher
Metcon
3 SETS FOR QUALITY
20 Alt. Sit-Thrus
20 Perfect Crunches

-Rest as Needed b/t Sets-

(No Measure)

CrossFit WOD, June 15, 2020

Monday

Warm-up
Warm-up
EMOM x 6 MINUTES
MIN 1 — :50 Row (increasing pace each interval)
MIN 2 — :50 AMRAP of 3 Up-Down + 3 Plate Thrusters (:01 pause at top)

Immediately Into…

1:00 of Wrist Stretching / Forearm Opening

Strength
Front Squat (5×3)
5×3
Tempo Front Squat (3111)

*Use the same weight across to match the tempo exactly.

(Score is Weight)

Workout
Metcon
4 SETS
1:00 – Max DB Front Squat (50/35)|(35/20)
1:00 – Max DB Devil’s Press
1:00 – Max Cal Row

-Rest 1:00 b/t Sets-

(Score is Reps)

CrossFit WOD, June 14, 2020

Sunday

Warm-up
Warm-up
2 SETS (4:00 CAP)
30’ Walking Quad Stretch
30’ L Kicks
30’ Butt Kickers
30’ High Knees

AMRAP x 6 MINUTES
5 Inch Worms
20 Alt. Groiners
10 KB Deadlifts
100m Run

Workout
Metcon
FOR TIME
800m Run
30 Sit-Ups
15/15 KB Hang Snatch (53/35)|(35/26)
30 KB Goblet Reverse Lunges
30 KB Strict Press*
400m Run w/ KB
30 KB Strict Press
30 KB Goblet Reverse Lunges
15/15 KB Hang Snatch (53/35)|(35/26)
30 Sit-Ups
800m Run

*Athlete Choice for hold on KB. Performed with (1) KB and held any way.

(Score is Time)

Cool Down
Warm-up
FOR RECOVERY
3:00 Recovery Walk
3:00 Foam Rolling
3:00 Flow Stretching

(No Measure)

CrossFit WOD, June 13, 2020

Saturday

Warm-up
Warm-up
AMRAP x 3 MINUTES
5 Clean Deadlifts
5 Elbow Punches
5 Hang Muscle Cleans
5 Shoulder Press

Into…

AMRAP x 3 Minutes
5 Good Mornings
5 Hang Power Cleans
5 Push Press

Strength
Metcon
3/3-3/3-3/3
Hang Power Clean Then Jerk*

*Start moderate and build in small increases. Perform 3 Hang Cleans then 3 Jerks without dropping the bar between movements.

(Score is Weight)

Workout
Metcon
5 SETS
AMRAP x 3 MINUTES
3 Hang Power Cleans (135/95)|(95/65)
6 Air Squats
3 Burpee Over Bar

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)