CrossFit – Mon, May 29 Warm-Up Warm-Up 200m Run Into… 2-3 SETS FOR QUALITY 10 Kang Squats 5 Scap Push-Ups + 5 Push-Ups 3 Scap Pull-Ups + 2 Pull-Ups *This is a short warm-up for a very long workout. Commonly, many athletes will use the first run as part of their ‘additional warm-up’. Workout – …
Author Archives: CrossFit Alabaster
CrossFit WOD, May 28, 2023
CrossFit – Sun, May 28 Warm-Up Warm-Up 1 ROUND :45 EZ Cardio Choice* 5/5 KB Suitcase Deadlift 10 Alt. Cossack Squats 10 Sit-Ups Into… 1 ROUND :45 MOD Cardio Choice :20 Deadhang 5/5 Lateral Box Step-Ups 10 Tuck-Ups Into… 1 ROUND :45 MOD-HARD Cardio Choice* :15/:15 KB Suitcase Hold 10 Alt. Lateral Box Step-Overs 10 …
CrossFit WOD, May 27, 2023
CrossFit – Sat, May 27 Warm-Up Warm-Up 2-3 ROUNDS (Time Permitting) 30 Single Unders 10 Slam Ball Ground to OH 8 Alt. BB Elbow Punches 8/6 Cal Row (RPE 6) – :30 Rest – 2-3 ROUNDS (Time Permitting) 20 Double Unders 10 Slam Balls 8 (BB) Good Mornings 8/6 Cal Row (RPE 8) Strength – …
CrossFit WOD, May 26, 2023
CrossFit – Fri, May 26 Warm-Up Warm-Up AMRAP x 4 MINUTES 100m Run 4/4 Single Arm DB Front Rack Lunges 4/4 Moose Antlers 4 Forward Shoulder Rolls 4 Backward Shoulder Rolls into… AMRAP x 4 MINUTES 100m Run 4/4 Single Arm DB Strict Press 4/4 Single Arm DB Overhead Lunges 4/4 Single Arm DB Upright …
CrossFit WOD, May 25, 2023
CrossFit – Thu, May 25 Warm-Up Warm-Up 1 ROUND 5 Inch Worms 20 Lateral Jumps Over Bar 10 Alt. Groiners 10 Alt. “90/90” Hip Rotations Into… 1 ROUND 6 Up-Downs 6 Air Squats + 6 Jumping Air Squats 10 BB Elbow Punches 6 BB Good Morning into… 1 ROUND 6 Burpees 3 Clean Deadlift 3 …
CrossFit WOD, May 24, 2023
CrossFit – Wed, May 24 Warm-Up Warm-Up GENERAL WARM-UP AMRAP x 7 MINUTES 10 Toe Touch + Jumping Jack 10 KB RDL 10 Alt. Deadbugs 10 Alt. Bird Dogs Into… SPECIFIC WARM-UP 2-3 ROUNDS 10 Russian KB Swings 10 Tuck-Ups* 5 SLOW Scap Pull-Ups 5 False Grip Ring Rows *Switch to V-Ups in the 2nd …
CrossFit WOD, May 23, 2023
CrossFit – Tue, May 23 Warm-Up Warm-Up 2-3 Rounds 1:00 Bike or Row @ Ez Mod Pace 12 Alt. Plate Around The Worlds 10 Plate Strict Press 12 Alt. Box Step-Ups 10 Alt. Shoulder Taps Into… 2-3 Rounds :40 Bike or Row @ Hard Pace 12 Plate Ground to Overhead 10 Box Jumps 12 Plate …
CrossFit WOD, May 22, 2023
CrossFit – Mon, May 22 Warm-Up Warm-Up 1 ROUND 5 Jefferson Curls (BB Optional) 5 Cat/ Cows 10 Alt. Deadbugs 5/5 Single Leg Glute Bridge-Ups 10 Slow Arm Haulers Into… 3 ROUNDS 100m Run 8 WB Deadlifts* 8 WB Front Squats* 8 WB Push Press* *RND 2, combine movements to complete 12 WB Thrusters. RND …
CrossFit WOD, May 21, 2023
CrossFit – Sun, May 21 Warm-Up Warm-Up 3 ROUNDS 200m Run 10 Scap Pull-ups → 10 Ring Rows → 10 Kip Swings 10 Plank to Down Dog → 10 Scap Push-ups → 5 Tempo Push-Ups (1111) 10 Alt. Lunges w/ PVC Pass Thru → 10 BTN Push Press → Muscle Snatch Strength – All Hang …
CrossFit WOD, May 20, 2023
CrossFit – Sat, May 20 Warm-Up Warm-Up AMRAP x 8 MINUTES* 8/6 Cal Row (RPE 6) → 10/8 Cal Row (RPE 8) 8 Tall Step-Ups → 8 Box Jumps 16 Alt. Russian Twists → 8 Alt. Sit-Thrus 8 Alt. Groiners → 8 Alt. Cossack Squats *Progress to 2nd movement @ 4 MIN. Workout – Performance …
