Workout Of The Day

Power Wheels

CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

Don’t forget to vote for the Best of Morgantown! You can vote everyday until Dec 10th.
Downtown-Best Gym/Fitness Facility
Services-Best Personal Trainer
Services-Best Childcare Center-Kidematics
https://www.morgantownmag.com/bom20-final-round/#//

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Handstand Push-ups (Every 90sec for 5 rds: 3 strict and 5 kipping HSPU)

https://www.youtube.com/watch?v=0wDEO6shVjc <<https://www.youtube.com/watch?v=InRvHNUOlSs <<

Metcon (3 Rounds for reps)

AMRAP 3:

9/6 CalBike

12 Power Snatches 75/55 (RX+ 95/65)

Rest 3 Minutes

AMRAP 3:

9/6 Cal Bike

8 Power Snatches 95/65 (RX+ 115/85)

Rest 3 Minutes

AMRAP 3:

9/6 Cal Bike

4 Power Snatches 115/85 (RX+ 135/95)

Accessory

3 rounds

½ kneeling Dual DB press x 10

Ring row hold x 15 sec

Incline tempo push ups x 8 ( 3 sec lowering)

Taco Bell

CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

Don’t forget to vote for the Best of Morgantown! You can vote everyday until Dec 10th.
Downtown-Best Gym/Fitness Facility
Services-Best Personal Trainer
Services-Best Childcare Center-Kidematics
https://www.morgantownmag.com/bom20-final-round/#//

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Warm-up

3 Rounds

10/7 Cal Bike

10 Banded Side Steps

5 Banded Squats

R1) Pigeon

R2) Spider-Man Walk

R3) Walking Hamstring

Strength

Back Squat (Work up to a 5 rep max)

This weight is the base line you will use to figure out your weights for the upcoming squat cycle. Make sure to sign into wodify and log your weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:*

35 Double Unders

25 Air Squats

15 Kettlebell Swings (53/35)

*Every Minute on the Minute: 3 Burpees

Core

3 rounds

MB rainbow slams x 10 total

Banded leg lowers x 10 total

V- ups x 10

Snack Bar

CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

Don’t forget to vote for the Best of Morgantown! You can vote everyday until Dec 10th.
Downtown-Best Gym/Fitness Facility
Services-Best Personal Trainer
Services-Best Childcare Center-Kidematics
https://www.morgantownmag.com/bom20-final-round/#//

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Push Jerk (Work to a moderately heavy set of 3)

The focus here is on technique, not weight. Drive yourself under the bar and receive the weight on locked out arms.

https://www.youtube.com/watch?v=VrHNJXoSyXw <<

Metcon (Time)

3 Rounds:

400 Meter Run

10 Power Cleans (135/95) RX+ 155/105

500/400 Meter Row

10 Push Jerks (135/95) RX+ 155/105

Core

3 rounds

Superman hold x 20 secs

KB hollow rocks x 10

Side plank rotations x 8 each

Bro

CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

Don’t forget to vote for the Best of Morgantown! You can vote everyday until Dec 10th.
Downtown-Best Gym/Fitness Facility
Services-Best Personal Trainer
Services-Best Childcare Center-Kidematics
https://www.morgantownmag.com/bom20-final-round/#//

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Metcon (Time)

5 Rounds:

Max Bodyweight Bench Press

Max Strict Pull-ups

100m bag carry 70/50

Accessory

3 rounds:

DB walking lunges x 12 total

DB split jerk x 4 each

DB Curtsy step up x 6 each

Steam Roller

CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

Don’t forget to vote for the Best of Morgantown! You can vote everyday until Dec 10th.
Downtown-Best Gym/Fitness Facility
Services-Best Personal Trainer
Services-Best Childcare Center-Kidematics
https://www.morgantownmag.com/bom20-final-round/#//

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Tempo Deadlift (Build to a moderate single)

5 seconds up / 5 seconds down
https://www.youtube.com/watch?v=op9kVnSso6Q <<

Metcon (Time)

For Time:

20/15 Cal Bike, 25 Sit-ups, 2 Deadlifts

20/15 Cal Bike, 25 Sit-ups, 4 Deadlifts

20/15 Cal Bike, 25 Sit-ups, 6 Deadlifts

20/15 Cal Bike, 25 Sit-ups, 8 Deadlifts

20/15 Cal Bike, 25 Sit-ups, 10 Deadlifts

Barbell: 225/155 (RX+ 275/185)

Core

3 rounds:

Swimmers x 20 sec

Plank walk outs x 5 total

Banded wood choppers x 8 each

Macho Man

CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

CFR and Head Coach Ian are finalists in the Best of Morgantown! You can vote for both everyday until Dec 10th at https://www.morgantownmag.com/bom20-final-round/#/gallery?group=333503
Downtown: Best Gym Services: Best Personal Trainer

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Warm-up

2 Rounds:

10 PVC Pass Throughs

7 Kipping Swings

10 Air Squats

7 DB Hang Power C&Js (ea)

R1) :30 Pigeon Stretch

R2) :30 Active Lunge

Then, Barbell Warm-Up

Strength

Front Squat (5×3 @ 70%)

https://www.youtube.com/watch?v=uYumuL_G_V0&t=5s <<

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

3 Rounds of Macho Man (135/95)

15 Toes to Bar

Macho Man:

3 Power Cleans

3 Front Squats

3 Push Jerks

Core

3 rounds :

KB leg lowers x 10 total

Bird dogs x 12 total

Plank rocks x 20 total

Singled Out

CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

CFR and Head Coach Ian are finalists in the Best of Morgantown! You can vote for both everyday until Dec 10th at https://www.morgantownmag.com/bom20-final-round/#/gallery?group=333503

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Strict Pull-Up (AMRAP 5: 30 sec work/30 sec rest)

Trouble with kipping/butterfly pullups? Muscle-ups out of reach? It all starts with strict pull-ups.

https://www.youtube.com/watch?v=HRV5YKKaeVw <<

Metcon (AMRAP – Reps)

3 Rounds:

1:00 Wallballs (20/14)

1:00 Single Dumbbell Snatches (50/35)

1:00 Box Jumps (24/20)

1:00 Single Dumbbell Clean & Jerks (50/35)

1:00 Calorie Row

1:00 Rest

Accessory

3 rounds:

DB single leg RDLs x8 each

Ring face pulls x 10

KB ½ rep full rep squats x 8