CrossFit Perimeter – CrossFit WOD Use your hook grip on these snatches. Don’t go to failure to minimize rest periods between sets, and you are able to pick up the bar shortly after dropping. L2: Isabel (Time) For Time: 30 Snatches, 135# / 95# L1: Metcon (Time) 30 Hang Power Snatch for time Strength Front › Read more
CrossFit Perimeter – TEENS Competitor Program Warm-up 10 minute movement 150m Row (damper on 3) 10 elevator oush ups (pause at bottom, middle, top) SA Ring hang 15 sec/arm Strength 4 Rounds Z Press @2112 12-10-8-6 DB High Row @1112 6/arm Strength 3 Rounds 8 DB Bench press (neutral grip) @4211 3 Wide Grip Pull › Read more
CrossFit Perimeter – CrossFit Strength Power Clean (5×2 @ 60-80% of 1RM) 1st set at 60%, increasing each round up to 80% of 1RM (can drop each rep, but next rep should be done as soon as bar stops moving) Metcon L2: Metcon (Time) FOR TIME: 3 Rounds 50 Air Squats 5 Muscle Ups Rx(Bar) › Read more
CrossFit Perimeter – TEENS Competitor Program Warm-up 4 sets 20m Yoke walks A) Back rack B) OH C) Front Rack MODERATE weight – rest when needed AFTER Yolk Walks: 5 sets each leg: 15 sec quadruped hip extensions Strength 3 Sets of: A) 20m Duck Walks w/ KB’s in FR B) 8 Single Leg Romanian › Read more
CrossFit Perimeter – CrossFit Metcon Training Intent: Get warm before starting this metcon. The goal is breathing/pacing. Think 80% effort. Try to sustain same wattage on AB (250-300) and 500m splits on the rower (1:55-2:10). Be sure to stretch afterwards L1+L2: Metcon (AMRAP – Reps) 40min EMOM (work for 45 seconds, 15 second transition): Minute › Read more
CrossFit Perimeter – TEENS Competitor Program Warm-up 3 Sets 2 min AB 7 Toes To Rings 7 Ring Push Ups 20 Russian Twists BTN Strict Press (@4112) Behind The Neck Strict Press4-4-4-2-2-2 Rest 2:00 Strength 6 each arm Arnold Press w/ yoga ball @2112 x 4 sets Pendlay Row @1113 12-10-8-6 Metcon (No Measure) 12 › Read more
CrossFit Perimeter – CrossFit Strength Push Press (5×5 @ 50-70% of 1RM) 1st set at 50%, increasing each round, up to 70% of 1RM WOD Training Intent: 100% effort. Try to match scores on second AMRAP. The rest interval should allow you to maintain comparable level of intensity on the second piece. Thrusters need to › Read more
CrossFit Perimeter – TEENS Competitor Program Warm-up SL Good Morning @3111 6/leg x 3 Overhead Squat (@6611) 4 x 4 sets Barbell ONLY Sit at bottom and work on showing armpits Back Squat (@22X1) 3 reps @ 80%-85% x 7 sets rest 3 min b/t sets Core Work 3 rounds 16 Double KB FR Lunge › Read more
CrossFit Perimeter – CrossFit WOD Training Intent Pacing/breathing is vital. 75-80% effort each round. Snatches are intended to be completed with a moderate weight, with other movements being unbroken. Row split times should remain constant. L2: Metcon (AMRAP – Rounds and Reps) 20 min AMRAP: 5 Power Snatches (95/65), Rx+(135/85) 10 Push-ups 15 Air Squats › Read more
CrossFit Perimeter – CrossFit Partner WOD Come up with a game plan with your partner to minimize transitions. Push press and Overhead squats should be smooth and capable of being cycled. *split work up however L2: Metcon (AMRAP – Rounds and Reps) 30 min AMRAP (w/ a partner) 8 Push Press 19 Bar Over Burpees › Read more
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