Workout Of The Day
wod
CrossFit 1490 – CrossFit
Tyler (Time)
5 Rounds for time of:
7 Muscle-ups
21 Sumo Deadlift High-Pulls, 95#
In honor of 1LT Tyler E. Parten, 24, of AR, died Sept. 10 in Konar province, Afghanistan.
To learn more about Tyler click here
wod
CrossFit 1490 – CrossFit
Max Pull Ups(reps) (AMRAP – Reps)
Max Reps of Pull ups in (1 Min)
Metcon (Time)
4 Rounds for time
-400m Run
-12 Deadlifts (185/125#)
-18 Lateral Box Jump overs
wod
CrossFit 1490 – CrossFit
Metcon (AMRAP – Reps)
Capacity Builder
In a 1:30 window
-9 Power Cleans
-9 Front Squats
-9 Push Jerks (115/85#)
Time Remaining: Max Reps Ring Dips
**Rest 1 Min**
In a 1:30 Window:
-7 Power Cleans
-7 Front Squats
-7 Push Jerks (135/95#)
Time Remaining: Max Ring Dips
**Rest 1Min **
In a 1:30 Window:
-5 Power Cleans
-5 Front Squats
-5 Push Jerks (155/105#)
Time Remaining: Max Ring Dips
**Rest 1 Min**
In a 1:30 Window
-3 Power Cleans
-3 Front Squats
-3 Push Jerks (185/135#)
Remaining Time: Max Ring Dips
**we are only scoring Ring Dips**
wod
CrossFit 1490 – CrossFit
Metcon (AMRAP – Rounds and Reps)
16 Min AMRAP
-8 HSPU
-400m Run
-10 Cal SKI ERG
wod
CrossFit 1490 – CrossFit
Warm-up (No Measure)
The Squat Snatch is the most challenging Olympic lift in my opinion. It requires high level of coordination, ankle flexion, hip extension and a stable overhead position. Lets spend 15 min warming up to create the perfect position.
-Pigeon Pose
-Couch Stretch
-Kettlebell calf release
-Kettlebell Inner thigh release
-PVC lying med ball extension
-PVC pass throughs
-PVC overhead squats
-PVC Snatch Balance
-PVC Full Snatch Squat
Squat Snatch (7×2)
wod
CrossFit 1490 – CrossFit
Power Clean (5×3)
Metcon (Time)
“Stay Calm”
For Time
-21 Thrusters (95/65#)
-200m Row
-15 Thrusters (115/75#)
-300m Row
-9 Thrusters (135/95#)
-400m Row
wod
CrossFit 1490 – CrossFit
Metcon (Time)
“Tummy Time”
15-12-9-12-15
-Toes to Bar
-Deadlifts (205/145#)
-BF Burpees
Metcon (No Measure)
Body Armor (2 Rounds)
-15 KB Rows (each arm)
-15 GHD sit ups
-30 Banded Tricep Pressdowns
wod
CrossFit 1490 – CrossFit
100 DU (Time)
perform 100 DU for time
Metcon (Weight)
Stamina Squats
EMOM12
Odd-2 Front Squats
Even- 4 Back Squats
**@70% -1RM Back squat
Free Flow (15 Minutes)
Gymnastics Free Flow Practice
-Hand Stand Walking
-L-sits
-Kip Swings
-PVC banded V-ups
wod
CrossFit 1490 – CrossFit
Max Broad Jump (Distance)
Max Effort Broad Jump (2 Attempts)
Metcon (Time)
“Bodyweight Test”
-50 Air Squats
-50 Push Ups
-50 Pull Ups