4.15.2021

CrossFit Clout – CrossFit

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Warm-up (No Measure)

Warm Up

½ Mile Bike

2X

10 Down-Dog to Cobra

5 Mobility Burpees

10 Flutter kicks

10 Shoulder activations

10 Kip Swings

10 HR Push-ups

Bench Press

3-3-3-3-3

2 second pause at chest, maintain tension in lats and traps throughout lift.

Metcon (AMRAP – Reps)

WOD

AMRAP 5:

10 Dips

200 M Run

Rest 2 Min

AMRAP 5

5 Manmakers

200 M Run

Rest 2 Min

AMRAP 5

5 Manmakers

10 Dips

score is combined reps for DIPS and manmakers only

4.14.2021

CrossFit Clout – CrossFit

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Warm-up (No Measure)

Warm Up

3X

Inch Worm (down)

10 Push-ups

Power Skip w/reach (back)

10 Mountain Climbers

Metcon (No Measure)

STRENGTH/RING MU PROGRESSIONS

4 x not for time

12 Hollow Body Rock

30 Sec Ring Support

8-12 Ring Dip

8-12 False Grip Rows

Then

5 mins Ring MU work

Start with knee muscle up, move feet forward and raise rings to increase difficulty

Metcon (Weight)

WOD

Sled Pulls

10 x Down and back facing same direction each way increase weight each round

Then

4x 45 sec weighted plank

score is weight on sled

4.13.2021

CrossFit Clout – CrossFit

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Warm-up (No Measure)

Warm Up

2X

250 M Row

5 Mobility Burpee

8 Single Leg Hip Bridges(hard count)

8 V-Up

10 KB Goblet Squat

10 Russian KB Swing

Dbl KB clean/squat complex

5x

Double KB

1 Squat Clean

2 Pause Front Squat

3 Front Squat

2/1.5 Pood

score is single KB weight used

Metcon (No Measure)

WOD

14 EMOM:

Odd Min

30 secs T2B

Even Min

30 Sec Wallball

4.12.2021

CrossFit Clout – CrossFit

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Warm-up (No Measure)

Warm Up

2 min Bike

2-3×10

Samson Lunge

Plank Reach Back

Banded Pass Through

Banded Pull Apart

HR Push-up

Empty Bar Should Press

6-4*

Shoulder Press (complex)

4 x

3 Shoulder Press

2 Push Press

1 Push Jerk

Increase weight each set

scoring for heaviest weight on 3 strict presses

Metcon (Time)

WOD

4 RFT:

50’ Handstand Walk

25 Russian KB Swing

500 M Row

4.10.2021

CrossFit Clout – CrossFit

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Warm-up (No Measure)

Warm Up

2X

250 M Row

5 Burpees

8 DB Clusters

10 DB RDL

Metcon (AMRAP – Reps)

WOD

Partner WOD:

10 Min AMRAP

10 Sand Bag Front Squat

100’ Sand Bag Front Carry (count as 1 if completed)

While partner holds plank

Rest 3 min then

Metcon (Time)

WOD 2nd part

For Time

400m Run (w/partner)

100 Thrusters (115/95) split w/partner

400m Run (w/partner)