Month: April 2020

CrossFit Wig Wag – CrossFit

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Weightlifting

Shoulder Press

If you have the ability to build in weight, you are to spend 20 mins building to a heavy 10 rep.

If you have a single DB/KB, I want you to turn the 20 mins into a E2MOM (every 2mins on the min) and perform a set of 10 on each arm.

Metcon

Metcon (Time)

For Time

10 Rounds:

10 KB/DB Swings

20 OAA KB/DB Cleans

30 KB/DB S2OH
OAA=One Arm Alternating

The KB/DB Cleans come from the ground every time and they are alternating. You will do 20 total.

S2OH is NOT alternating but is also 30 total.

Barbell Version:

10 Rounds:

10 KB/DB Swings

10 Cleans

15 S2OH

No Equipment Version:

10 Rounds:

20s Handstand Hold

10 Burpees

20 V Sits

CrossFit Wig Wag – CrossFit

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Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
If using a DB/KB perform half reps on right and left arms.

Running modifications:

200 Mt. Climbers

150 DUs

300 Singles

Finisher

Metcon (AMRAP – Reps)

AMRAP x 8mins

3 Weighted Hollow Rocks

3 Turkish Sit Ups

3 Weighted Glute Bridges

3 Leg Raises (w/ weight overhead)

*continuing adding 3 reps until time runs out.

3-6-9-12-15-18….

CrossFit Wig Wag – CrossFit

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Weightlifting

Back Squat

Find the heaviest thing in your house and find a 20RM.

Metcon

Metcon (Time)

21-15-9

Thrusters

Box Jumps

*50 DU after each round
Thrusters can be done with a barbell/KB/DB. If using a single arm; do half of the reps on your right and half on your left. These should be light and fast.

Box jumps can be done on any object. If you are uncomfortable jumping onto whatever you have at home, substitute to step ups or weighted step ups.

No Equipment Version:

21-15-9

Burpees to a target

Box Jumps

*100 Mt. Climbers after each round

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

Double DT

10 Rounds:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

*Complete 5 burpees every minute on the minute including the first minute
DT is traditionally done with a barbell.

If using a KB/DB, you will complete ONE round on both your right AND left. But please complete all deadlifts in the center and not off to the side for all rounds.

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18

18 Hang Squat Snatch

18 Ab Mat Sit Ups

18 Push Ups
Hang SQUAT snatches are performed from above the knee and caught in the squat. They can be done with a KB, DB or Barbell.

If using a KB or DB, you must do 18 reps on both your right and left. If using a barbell, try going a little heavier than you normally do.

No Equipment Version:

18 2 Plank Shoulder Taps + Squat

18 Sit Ups

18 Push Ups

2 Plank Shoulder Taps+ Squat is a combo movement.

You will drop down into a plank, tap your right shoulder, tap your left shoulder, jump your feet back in and perform a squat. That is 1 rep.

Finisher

Metcon (AMRAP – Reps)

AMRAP x 5

Plank Complex

6 Alternating Plank Shoulder Taps+8 Grass Hoppers+10 Mt. Climbers
1 complex=1 rep.

Just like our V Sit Complex, you must complete all movements in the complex before you can rest.