CrossFit Narrow Gate

WOD

LIFE SQUAT/PULL BEND/PUSH

CrossFit Narrow Gate – L.I.F.E.

Strength

A1.: Reverse Goblet Lunges (x12-16 alt reps )

use KB or DB

rest 90 secs b/t sets

A2.: Ring Rows (x8-10 reps @ 21X1)

supine grip

rest 90 secs b/t sets

B1.: weighted box step ups (x12-16 alt reps )

single leg
rest 90 secs b/t sets

B2.: Bench Press (x16-20 alt reps @ 30X1)

rest 90 secs

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP @ 80% effort:

100m Shuttle Run

8 Goblet Squats

6 Wall Ball G2OH

4 Burpees

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Weightlifting 190523

CrossFit Narrow Gate – WEIGHTLIFTING

Warm-up

Snatch Warm up (No Measure)

With empty bar

3 Muscle Snatch

3 Power Snatch

3 Overhead Squat

3 Snatch Balance

3 Hang Snatch

Weightlifting

Clean and Jerk (5×1 @75%)

Halting Clean Deadlift (3×3 @90% of Clean)

Back Squat (work up to heavy triple w/ 3 sec pause in bottom)

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Weightlifting

CrossFit Narrow Gate – WEIGHTLIFTING

Warm-up

Snatch Warm up (No Measure)

With empty bar

3 Muscle Snatch

3 Power Snatch

3 Overhead Squat

3 Snatch Balance

3 Hang Snatch

Weightlifting

Snatch Balance (3×1 @70% of Snatch)

Snatch ((70%x1, 75%x1, 80%x1 )x 2)

Halting Snatch Grip Deadlift (3×3 @90% of Snatch)

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Weightlifting 190518

CrossFit Narrow Gate – WEIGHTLIFTING

Warm-up

Snatch Warm up (No Measure)

With empty bar

3 Muscle Snatch

3 Power Snatch

3 Overhead Squat

3 Snatch Balance

3 Hang Snatch

Weightlifting

Snatch (Heavy Single, 75% of that for 3 singles)

Clean and Jerk (Heavy Single, 75% of that for 3 singles)

Back Squat (3×3 @80%)

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Double Double Under DT!

CrossFit Narrow Gate – CrossFit

Double Double Under DT! (Time)

In Teams of two, complete:

10 Rounds: Alternating each round

50 Double Unders (100 singles)

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

RX 135/85

Scaled 95/65

RX+ 155/105 *must be able to complete 25 unbroken double unders
** Pick a weight that your able to complete the Jerks U/B

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CrossFit WOD 190517

CrossFit Narrow Gate – CrossFit

Happy Birthday (Sunday 5/19) 🥳, Brittany Kiehle!!!

General Warm Up (No Measure)

Two sets of:

Banded Tricep Stretch x 45 seconds per side

Prone PVC Pass Thrus x 10 reps

Banded Pec Stretch x 45 seconds per side

and then …

Shoulder Circuit

Bicep Openers x 10 reps

Xiopang x 10 reps

Bent Over Rows x 10 reps

Bicep Curl + Push x 10 reps

Plank Walk x 20 meters

and then …

One set of:

Max Static Chin-over-the-Bar Hold

Hang Snatch + Mid Thigh (Every 2 minutes for 16 minutes )

High Hang + Mid-Thigh Snatch

Sets 1-2 @ 65%

Sets 3-4 @ 70%

Sets 5-6 @ 75%

Sets 7-8 @ 80%

Metcon (5 Rounds for reps)

Every 4 minutes for 20 minutes :

60 Seconds max effort cal row

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Weightlifting 190516

CrossFit Narrow Gate – WEIGHTLIFTING

Warm-up

Clean and Jerk Warm up (No Measure)

With empty barbell

3 Power Cleans

3 Front Squats

3 Strict Press

3 Hang Cleans

3 Jerks

Rack Jerks ((70%x1, 74%x1, 78%x1) x3)

Drop to Split (4×3 @65% of Jerk)

Back Squat (5×4 @75% with 3 sec pause in botttom)

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CrossFit WOD 190514

CrossFit Narrow Gate – CrossFit

Happy Birthday 🥳, Darrin and Jenilee!!!

General Warm Up (No Measure)

Two sets of:

Band Distracted Hamstring Floss x 60 seconds per side

Foam Roller Hamstring Curls x 10 reps

Hollow Rocks x 30 seconds

Deadlift (Every minute for 12 minutes )

Deadlift x 1 rep @ 70% of 1-RM DL

This needs to be as explosive as possible during the concentric phase

Squeeze and contract glutes as much as possible for 2 seconds at the lockout before lowering the bar to the ground.

Deadlift (Every minute for 12 minutes )

Deadlift x 1 rep @ 70% of 1-RM DL

This needs to be as explosive as possible during the concentric phase

Squeeze and contract glutes as much as possible for 2 seconds at the lockout before lowering the bar to the ground.

Metcon (AMRAP – Rounds)

Every minute, on the minute, for 24 minutes:

Minute 1 – 250/200M Row

Minute 2 – 15 x Wall Ball 20/14

Minute 3 – 10 x Burpee
Enter total number of rounds compled for your score today.

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Weightlifting 190514

CrossFit Narrow Gate – WEIGHTLIFTING

Warm-up

Snatch Warm up (No Measure)

With empty bar

3 Muscle Snatch

3 Power Snatch

3 Overhead Squat

3 Snatch Balance

3 Hang Snatch

Weightlifting

Snatch ((70%x1, 74%x1, 78%x1) x3)

Clean and Jerk ((70%x1, 74%x1, 78%x1) x3)

Front Squat (Heavy Single, 80% of that for 3×3)

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