Month: April 2020

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

400m Run

21 S2OH

-rest 1 min-

400m Run

18 S2OH

-rest 1 min-

400m Run

15 S2OH

-rest 1 min-

400m Run

12 S2OH

-rest 1 min-

400m Run

9 S2OH
Each interval should be a sprint. You get a minute to recover, plenty of time to get your HR down and sprint again.

*If using a single DB/KB perform all reps on EACH arm.

* If using a barbell, pick a moderate weight. Not light but also not heavy.

No equipment version:

Substitute S2OH for HSPU.

No running version:

Modify 400m Run to 200 Mt. Climbers.

CrossFit Wig Wag – CrossFit

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Metcon

Support Your Local Box Workout 3 (Time)

For time:

50 dumbbell deadlifts

50 AbMat sit-ups

50 box step-ups

50 single-arm dumbbell thrusters

50-lb/35-lb DBs

24/20-in. box

Time cap: 20 minutes

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (No Measure)

EMOM x 15

(5) 1 1/4 Front Squat
1 1/4 Front Squat is a full dept squat into a 1/4 squat (bounce) and then stand up.

You will perform 5 every min. This should be lighter while focusing on maintaining a tall torso and high elbows in that bounce.

If you are using a DB/KB, you will hold your weight as you would for a goblet squat. Same focus except you will not need high elbows.

Metcon

Metcon (Time)

4 Rounds:

5 Burpees over DB/KB

15 KB Swings

5 Burpees over DB/KB

30 DB/KB Hang Clean & Split Jerk
Burpees over DB/KB will require you to jump over your weight.

DB/KB Hang Clean & Jerks begin from the hang position NOT from the ground. You will split every Jerk but you do not have to alternate arms. Whatever arm is going overhead, the opposite leg splits forward. 30 total reps.

Barbell Version:

5 Burpees over the bar

15 KB Swings

5 Burpees over the bar

30 Hang Clean & Jerks

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

1500 reps

-Burpees

-Air Squats

-DB/KB S2OH

-Step Ups

-DU/SU/Mt. Climbers

-Push Ups

-Pistols

-DB/KB Overhead Tricep Extension

-DB/KB Single Leg Deadlift

-Vsits
Rules: You MUST do atleast 20 reps of each movement. But how you get the other 1300 reps is up to you. Pick your poison.

*S2OH/Single Leg DL are performed with one DB/KB and you will count any reps (left or right) towards your total.

*Overhead Tricep Extension is done with one DB/KB but with two arms!

CrossFit Wig Wag – CrossFit

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Metcon (AMRAP – Reps)

5 minute AMRAP

1 Reverse Lunge Each Leg

1 Air Squats

2 Reverse Lunges Each Leg

2 Air Squats

3 Reverse Lunges Each Leg

3 Air Squats
Continue to add a lunge to each leg and a squat every round until the 5 minutes is up.

If you want to challenge yourself, add some weight.

Metcon (Time)

5 Rounds For Time

10 Shoot throughs

30 Sit Ups

60 Russian Twists
For the shoot throughs, grab two chairs or any two objects that are of the same height.

-You will start off by doing a push up with a hand on each chair.

-Then bring your feet through in front of you where you will perform a dip.

-Then feet back through to the push up position.

**Once back in the push up position you have completed one shoot through**

Sit ups and Russian twists are body weight only. Each twist is a rep. (60 total)