EMOM

CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

2 Sets:

Roll lats – 30-45sec each side

20sec Front rack stretch w/ PVC each side

3 Sets:

20 sec Plank

20 sec Side plank each side

8 Scap Pull ups

8 Lat pull ups

10mins to warm up:

Pull ups, Thrusters, Double under, Burpees.

Metcon

Metcon (AMRAP – Reps)

EMOM x 20min:

A: 12 Thrusters (42.5/30kg) + MAX Double unders in remainder of minute

B: REST

C: 12 Pull ups + MAX Burpees in remainder of minute

D: REST
For a score, add the total amount of Doubles and Burpees. Although, the focus is not neccesarily MAX reps. Aim to keep consistent, controlled movement throughout the entire workout.

Extra work

Weightlifting

Hang Clean (5 x 3 @ 75& (below knee))

Cool down

Ride, Row or Walk for 2mins

Spend some time Rolling some sore spots

Deadlift


CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

3 Sets:

8 Leg swings (front)

8 Leg swings (side)

10 Squats

15 sec Spiderman

3 Sets:

8 Deadlifts (30-40%)

30 sec Plank

Deadlift

8mins to build to 65%, focusing on solid set up and speed of pull. (Don’t yank the bar)

Strength

Deadlift (7 x 4 @ 65%)

E2M – as group.

Focus is speed.

Not ‘touch and go’.

Metcon

Metcon (Weight)

4 Sets:

12 Stationary KB Lunge (stepping backwards)

10 Strict TTB

20 Russian twists

Rest 2-3min
Scale:

#1(TTB) Straight legs to parallel.

#2 Knee tuck (Knees to chest)

Add weight to Twists if needed.

Cool down

2 Sets:

10 Squats

10 Pass throughs

then, Walk 200m

Bench press


CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

3 Sets:

5 Scap push ups

20 sec Spiderman (each side)

3 Inch worms

3 Shuttles (forwards/backwards)

2 Sets:

20 Banded pull apart

10 Bench press (LIGHT)

Strength

Bench Press (Heavy single (2 sec Pause on chest))

Bench Press (3 x max @ 75%)

Metcon

Metcon (Time)

7 Rounds:

Run 200m

8 HSPU
Scale: 16 Push ups

Time cap: 17mins

Cool down

Walk 200m

2 sets:

3 inch worms

10 squats

Partner up


CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

As group

Metcon

Metcon (Time)

7 Sets each (one works/one rests)

15 Wall balls

Run Middle block w/ 20/15kg plate (both)

7 Sets: (one works/one rests)

10 Deadlifts (100/70kg)

Run Middle block w/ 20/15kg plate (both)

7 Sets: (one works/one rests)

12 Burpees

Cool down

Walk middle block

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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