CrossFit – Mon, Jan 23 Warm-Up Warm-Up AMRAP x 3 MINUTES 20 Crossbody Mountain Climbers 8 Scap Push-Ups 6 Knee Push-ups* 4 Tall Jumps *Option for Standard Push-Ups. Into… 2 ROUNDS 6 Clean Deadlifts 6 Upright Rows 6 Alt. Elbow Punches 6 Push-Ups Strength – All Metcon (Weight) 5 SETS* 1 Clean Pull + …
Author Archives: CrossFit Alabaster
CrossFit WOD, January 22, 2023
CrossFit – Sun, Jan 22 Warm-Up Warm-Up MOBILITY (3:00 CAP) 10 Alt. Groiners + Twist 10 Scap Push-Up to Pike 10 Kang Squats Into.. TABATA 8 ROUNDS (:20 ON / :10 OFF) ODD ROUNDS – Jumping Air Squats EVEN ROUNDS – Quad Heel Taps Strength – All Metcon (Weight) 3 SETS 8/8 DB Farmer …
CrossFit WOD, January 21, 2023
CrossFit – Sat, Jan 21 Warm-Up Warm-Up EMOM x 8 MIN (:40 ON // :20 OFF)* MIN 1: EZ Row → Mod Row MIN 2: Alt. S.A. DB Deadlifts → Alt. DB Snatches MIN 3: Single Unders → Double Unders / Single-Single-Doubles MIN 4: Dead Bugs → Up Downs *Progress through the arrows in the …
CrossFit WOD, January 20, 2023
CrossFit – Fri, Jan 20 Warm-Up Warm-Up AMRAP x 3 MINUTES 3 Empty Barbell Strict Press (option to add in some elbow punches) 3 Empty Barbell Bicep Curls + 3 Empty Barbell Bent Over Wide Grip Rows 3 Scap Pull-Ups + 3 Kip Swings Into… AMRAP x 3 MINUTES 4 Bodyweight Lunge-Lunge-Squats 4 Hang High …
CrossFit WOD, January 19, 2023
CrossFit – Thu, Jan 19 Warm-Up Warm-Up LINE DRILLS (MIN 0-3:00) Bear Crawl Quad Crawl Heel / Toe Walk Single Leg Quad Stretch Carioca etc. Into… 3 ROUNDS* 200 Run 6/6 Lateral Step-Ups → 6/6 SLOW Step Ups (facing the box) → 12 Alt. Step-Ups 6 Vertical Jumps → 6 Tuck Jumps → 6 Half …
CrossFit WOD, January 18, 2023
CrossFit – Wed, Jan 18 Warm-Up Warm-Up 4 SETS ON A 2:00 RUNNING CLOCK… 8/6 Cal Bike 8 DB Good Mornings 8 DB Strict Presses → DB Push Presses → Pike Push – Ups → HSPU* *Arrows denote movement change from set to set. Strength – All Deadlift (6-6-6-6*) *Start Moderate and build to Moderate-Heavy. …
CrossFit WOD, January 17, 2023
CrossFit – Tue, Jan 17 Warm-Up Warm-Up 3 ROUNDS 10 Alt. Groiners + Twist 5 Bootstrappers 10 Kneeling Lat Stretch* 5 Scap Pull-Ups + 5 Kip Swings 10 Tuck Ups *Kneeling down in a Child’s Pose position with arms stretched forward and palms facing up. Shift from side to side to get deeper into each …
CrossFit WOD, January 16, 2023
CrossFit – Mon, Jan 16 Warm-Up Warm-Up AMRAP x 4 MINUTES 1-2-3-and so on… Up-Downs Air Squats Push-Ups Into… 1-2 ROUNDS (Time Permitting) 8 PVC Snatch Grip Deadlifts 7 PVC Pass Thrus 6 Alt. PVC Around the Worlds 5 PVC Scarecrow Snatches Strength – All Metcon (Weight) 5 SETS* 1 Snatch Pull + 1 …
CrossFit WOD, January 15, 2023
CrossFit – Sun, Jan 15 Workout – Performance Metcon (Time) 5 ROUNDS FOR TIME 100m KB or DB Farmer Carry (Athlete Choice, Heavy) 60 Double Unders 20 Pull-Ups (Score is Time) KG KB: (24/16) Workout – Fitness Metcon (Time) 5 ROUNDS FOR TIME 100m KB or DB Farmer Carry (Athlete Choice, Heavy) 60 Double …
CrossFit WOD, January 14, 2023
CrossFit – Sat, Jan 14 Strength – All Deadlift (8-8-8-8*) *Start Light-Moderate and build to Moderate+. Week 2 of 7 (Oly Cycle) (Score is Weight) Workout – Performance CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 …