Tag

backsquat
Warmup Easy jog 200m Quad Stretch Knee to Chest Solider KicksMedium Jog 200m Side Lunge Walking Samson Walking SpidermansFast Jog 200m Push-up to Down Dog Air Squats Slow Burpees Crossover Symmetry – Hip and shoulder activation program Strength 9-7-5-3-1 Backsquat – build to a heavy 1 rep WOD 5 Rounds:9 Toes to Bar15 Wallballs (20/14)...
Warmup 200 Meter Run 10 Air Squats 10 Spidermans 10 Push-up to Down Dog 10 Medicine Ball Squats 10 Medicine Ball Deadlifts 10 Medicine Ball Push Press Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats Strength Backsquat – 5 sets of 3 reps...
Warmup Easy 30 sec. row (25 s/m)Active Spidermans 30 sec.Medium 30 sec. row (30 s/m)Push-up to Down Dog 30 sec.Faster 30 sec. row (35 s/m)Slow 30 sec. Air SquatsBarbell Warmup5 Good Mornings5 Back Squats5 Elbow Rotations5 Strict Presses5 Stiff-Legged Deadlifts5 Front Squats Strength Backsquat 5 rounds of 3 reps WOD 4 RFT (round for time)...
Warmup 30 second rotations x 2 sets Jumping Jacks Active Spidermans Active Dive-bombers Active Samson Slow Air Squats “Barbell Warmup” 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats Strength Backsquat – 5 sets of 3 reps WOD “31 Heroes” AMRAP 31: 8 Thrusters (155/105) 6...
Warmup Jumping Jacks3 Push-up to Down Dog10 pushupsActive Spidermans10 pushupsActive Samson + Air SquatModified Barbell Warmup5 Stiff-Legged Deadlifts5 Front Squats5 Reverse Lunges (Each Leg)5 Strict Press5 Elbow Rotations5 Back Squats Strength Back Squat – 5 Sets of 3Front Rack Reverse Lunge – 3 Sets of 12 WOD Alternating Tabata x 8 Minutes: Back Squat (45/35)Burpees
Warmup 200 Meter RunQuad StretchKnee to ChestSolider KicksSide LungeCradle StretchWalking SamsonWalking SpidermansSide ShuffleHigh KneesButt KickersBarbell Warmup5 Good Mornings5 Back Squats5 Elbow Rotations5 Strict Presses5 Stiff-Legged Deadlifts5 Front Squats Strength Backsquat – 5 rounds of 3 reps WOD 4 Rounds for time 400 Meter Run50 Air Squats
This is a post-Murph recovery WOD, curated from Molon Labe Crossfit. My quads and triceps are tender, so I wanted a WOD that took it easy on those two muscle groups. Today we’ll do two WODs. The first WOD is your warmup. It’s 3 rounds, not for time. Just get it done and get warm....
Warmup Easy Shuttle Run Active Spidermans Medium Shuttle Run Active Samson Faster Shuttle Run 5 Push-up to Down Dog Dumbbell Warmup (Completed with light dumbbells) 5 Stiff-Legged Deadlifts 5 Front Squats 5 Strict Presses 5 Reverse Lunges (each leg) 5 Strict Presses 5 Front Squats 5 Stiff-Legged Deadlifts Strength Backsquat – 5 rounds of 3...
Warmup Line Drills 200 Meter Run Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Toe Walk Heel Walk Side Shuffle High Knees Butt Kickers Barbell Warmup (empty bar) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff-Legged Deadlifts 5 Front Squats...