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BENCHMARK WORKOUTSSSSSSS
ANNIE:
50-40-30-20-10:
Double Unders Sub with Plate Hops
Sit Up
Rest 2:00 between Annie & Karen
Karen:
150 WallBalls for Time
WOD: Friday, August 12, 2022: Annie & Karen Read More »
STRENGTH
1) Sumo Deadlift against a band: 6 x 3 @60%, every 60s.
– reset on each rep
2) Seated Dynamic Box Jumps: 8 x 3, every 60s.
– wear a weighted vest if possible
METCON
”Karen”
For time:
150 Wallballs (20, 14) (10’, 9’)
EXTRA CREDIT
Prone Banded Hamstrings Curls: 4 x 30. Rest 60s.
WOD: Karen + Sumo Deadlift, Seated Box Jumps Read More »
STRENGTH
1) Back Squat: 3@50%, 3@60%, 3@70%, 3@80%, 3@85%, 1@90%. Rest 2:00
2a) Power Snatch: 3 x 3, touch n go preparing for metcon. Rest 30s.
2b) T2B: 3 x 3-5. Rest 30s.
2c) Wallballs: 2 x 10. Rest 30s.
METCON
”Nor’easter”
AMRAP 15:
5 Power Snatches (115, 75)
10 T2B
15 Wall balls (20, 14)
EXTRA CREDIT
KB Squat + Lowering: 3 x 6-8. Rest 60s.
WOD: Back Squat, Power Snatch, Toes To Bar, Wall Balls Read More »
METCON PREP
2 Rounds of:
100 Meter Run
10 KBS
6 Pull-ups
Rest 60-90s
METCON
”Helen”
3 RFT:
400 Meter Run
21 KBS (53, 35)
12 Pull-ups
18:00 Cap
EXTRA CREDIT
”Recovery”
12 Minutes of:
400 Meter easy jog
*after each lap complete 15 Banded Triceps Pushdowns + 15 Banded Pulldowns
WOD: CrossFit Benchmark Helen Read More »
METCON
”Fight Gone Bad”
3 Rounds of:
60s of Wall balls (20, 14)
60s of SDHP (75, 55)
60s of Box Jumps (20)
60s of Push Press (75, 55)
60s of Calories on the Rower
60s Rest
EXTRA CREDIT
”Recovery”
10-20 Minutes of Light Recovery Work in the form of:
Bike, Row, light foam rolling, light sledpulling.
WOD: Fight Gone Bad Read More »
STRENGTH
1a) Medium Grip Bench Press: 8-8-6-6-4-4. Rest 45s.
– adding weight each set
1b) Elevated Foot Ring Rows: 6 x 10. Rest 45s.
METCON
”Open WOD 12.1”
AMRAP 7:
Burpees
EXTRA CREDIT
Alternating DB Curls: 3 x 10 ea. Rest 60s.
WOD: Bench Press, Ring Rows & Burpees Read More »
STRENGTH1) Shoulder Press: 5-4-3-2-1+. Rest 2:00– Build to a 1RM.2) Strict Pull-up Warm-up x 2 sets of 3. Rest 60s.METCON ”Strict Cindy”AMRAP 20:5 Strict Pull-ups10 Push-ups15 Air SquatsEXTRA CREDITKB Windmill: 3 x 6 ea. Rest 30s.
Shoulder Press & Cindy Read More »
METCON With a partner Rounds/Time:”Cindy”AMRAP 20:5 Pull-ups10 Push-ups15 Air Squats*One athlete completes a full round at a timeThen right into,For Time:”Annie”50-40-30-20-10Double UndersAbmat Sit-ups*One person works. Split as desired.RECOVERY Easy 800-meter jog or 1k row or a 4-minute easy bike.
Partner WOD: Cindy Meets Annie Read More »
STRENGTH
1) Sumo Deadlift: 10 x 2 @80% of Last Monday, every 60s.
2) Seated Dynamic Vertical Jumps: 20 Jumps. Rest 60s.
– Use a weighted vest if possible.
METCON
”Karen”
For time:
150 Wall balls (20, 14) (10’, 9’)
EXTRA CREDIT
100 Double Leg Prone Banded Leg Curls
Sumo Deadlift, Vertical Jumps, & Karen Read More »
Strength:
Front squat Pause: 6 x 3 @75%, every :90.
pause for ONE second
Take 4 sets to warm up to 75%
Metcon:
”Open WOD 14.1”
AMRAP 10:
30 Double Unders
15 Power Snatch (75, 55)
Rx+
”Open WOD 16.3”
AMRAP 7:
3 Bar Muscle-ups
10 Power Snatch (75, 55)
Paused front squat & Open WOD 14.1 or 16.3 Read More »
