Deadlift


CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

2 Sets – 20-30sec each:

Bar hang

Bottom of squat

Pike

Twisted cross

3 Sets:

8 Single arm Deadlifts (each)

8 Single arm KB Swings (each)

8 Goblet squats

30 Double unders (60 singles)

Strength

Deadlift (5RM (15mins))

Metcon

Metcon (AMRAP – Reps)

5 x 2:30work/2:30 rest

10 HSPU (10 Strict press)

15 KB Swings

35 Double unders

Cool down

Walk 200m

3 Sets:

10 Pass throughs

10 Squats

Back squat


CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

2 Sets:

10 leg swings (each)

5 Inch worms

20 sec Spiderman (each)

10 Single leg hip extensions (each)

2 Sets:

15 Squats (w/ band)

15 KB Swings

Back squats

2 x 8 @ 40%

2 x 5 @ 55%

Strength

Back Squat (5RM)

Metcon

Metcon (4 Rounds for time)

Row

4 x 500m @ 80-90%

Rest as needed (approx 3:1 should be enough)

Cool down

Walk 200m

3 Sets:

10 Pass throughs

10 Squats

2 min each side – Twisted cross

2 min each side – Couch stretch

Snatch

CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

As group

Weightlifting

Snatch (5 x 3 @ 75%)

Metcon

Metcon (AMRAP – Reps)

11mins:

60 Burpees

30 Thrusters (50/35kg)

10 Ring Muscle ups
Scale to Bar muscle up if needed or 10 x 3 Pull ups + 3 Push ups

Bench press


CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

3 Sets:

10 Pass throughs

10 Leg swings

10 Squats

10 Shoulder tap + Knee to elbow

Bench press

2 x 10 @ 40% of 1RM

Strength

Bench Press (5RM)

Metcon

Metcon (Time)

5 Rounds for time:

10 Toes to bar

10 Power cleans

10 Shoulder to overhead (50/35kg)

10 Box jumps

Rest 1min

Cool down

3 Sets:

10 Pass throughs

10 squats

Roll Lats & upper back (5mins)

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  • World Class Fitness in 100 Words

    Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ~Greg Glassman