Saturday november 30 2019

  • Post author:
  • Post category:WOD

-Warm Up-


Partner warm up


1 round each


Partner 1

5 bootstraps

10 lunges with a twist

20 mountain climbers


Partner 2

Row until partner 1 is done


Into...


2 rounds


10 underhand medball toss

10 partner wall balls

10 partner plank med ball roll


-Skill/Strength-


(10-12 minutes)


Pull Up Prep


5-10 scap pull-ups

3-5 tight beat swings

3-5 dynamic kip swings

2 Kip swings + 1 pull-up

1 Kip swing + 2 pull-ups

-WOD-

(30 min cap)

PARTNER WORKOUT

IN TEAMS OF 2...

FOR TIME

2000m Row

150 Pull-Ups

150 Sit-ups

150 Box Jumps (24/20)

2000m Row


*Partner 1 works while Partner 2 rests. Complete the workout in order. On the row, partners must alternate every 200m. All other movements can be split any way.







Continue Reading Saturday november 30 2019

Friday november 29 2019

  • Post author:
  • Post category:WOD


-Warm Up-



3:00 bike/row/run


Into...


3 rounds


8 shoulder openers

10 lunges w/ a twist

12 air squats

14 alt groiners

15ft duck walk


-WOD-


Crossfit Total


Establish a 1 rep Back Squat

Establish a 1 rep strict press (off the rack)

Establish a 1 rep Deadlift


Spend around 20-25 minutes on each lift


Score = total weight from all 3 lifts





Continue Reading Friday november 29 2019

Wednesday November 27 2019

  • Post author:
  • Post category:WOD

-Warm Up-

Buy-in

10 Cals bike

Into...

2 rounds

10 DB hammer curls

10 upright rows

10 DB strict press

10 dB tricep extensions

Cash out

200/150m row

-Strength/Skill-

EMOM x 9 MINUTES

MIN 1 - 10 Supinated Ring Rows

MIN 2 - 10 Diamond Push-ups

MIN 3 - :45 Push-up Plank

-WOD-

AMRAP 14

15/12 Cals bike

20 Sit-ups

200/150m row

10 C2B Pull-Ups or Regular pull-ups*

*Athlete Choice





Continue Reading Wednesday November 27 2019

Tuesday november 26 2019

  • Post author:
  • Post category:WOD

-Warm Up-


5 air squats

5 up/downs

5 DB DL

5 DB bent over rows


Next round


5 DB front squats

5 broad jumps

5 DB hang power clean

5 DB bent over rows

Then….

2 rounds


5 High hang Muscle Cleans

5 hang power cleans

5 hang power cleans (below knee)

5 hang power cleans (mid shin)

-Strength/Skill-

ON A 20:00 RUNNING CLOCK...


Build to a 2RM Power Clean

(Reps do not have to be touch and go)


-WOD-

AMRAP 7

7 Burpees

7 Hang Power Cleans (115/80|95/65)

7 Front Squats





Continue Reading Tuesday november 26 2019

Monday november 25 2019

  • Post author:
  • Post category:WOD

-Warm Up-


4 rounds


8/6 Cals

10 shoulder taps

6/4 Cals

5 push ups


Into...


Prep for push press



-Strength/Skill-

5-5-5*

Push Press


*Set 1 - 65% x 5

Set 2 - 75% x 5

Set 3 - 85% x 5+


5+ means athlete performs max reps at that weight with the goal of at least 5.


-WOD-

For time : 14 minute cap

30-20-10*

Cal Row


Handstand Push-Up or DB Push Press (45/30)|(30/15)


*10 Toe 2 Bar after every full set





Continue Reading Monday november 25 2019

Sunday November 24 2019

  • Post author:
  • Post category:WOD

-Warm Up-


3 rounds


5 pushup to downward dog

10 KB RDL

10 scap pull-ups


Into...


3 rounds


10 ring rows

10 RKBs (light weight)

10 up/downs





-WOD-

AMRAP 15 MINUTES*


1 Strict Pull-up

2 Russian KB Swing (70/53)|(53/35)

3 Up-Downs


*Every round, the Strict Pull-Ups go up by 1 rep, the RKBS go up by 2 reps, and the Up-Downs go up by 3 reps.


**Vest optional for workout.


FINISHER

3 SETS

20 Heel Taps Over KB

20 Hollow Rocks


-Rest as Needed b/t Sets-



Continue Reading Sunday November 24 2019

SaTUrday november 23 2019

  • Post author:
  • Post category:WOD

-Warm Up-


(Down and back)

  • high knees

  • Butt kickers

  • Karaoke

  • Side shuffle

  • Leg sweeps


Into...


AmRaP 6


5 med ball squats

5 med ball push press to target

5 med ball thrusters

Dumpster run




-WOD-

PARTNER WORKOUT

IN TEAMS OF 2...


(37 minute cap)


4 ROUNDS FOR TIME*

400m Run

60 Wall Balls (20/14)|(14/10)

60 Box Jumps (24/20)


*Partners run the 400m together. For the WB and BJ, Partner 1 works while Partner 2 rests. Complete the work in order. Reps can be split up any way.


**For the WB and BJ, resting partner must hold a Single KB (53/35) in the Goblet Position. If bell goes to the ground before all 120 reps are finished each round, team must stop work and each athlete performs 3 push-ups. Bell goes to ground during the runs.





Continue Reading SaTUrday november 23 2019

Friday november 22 2019

  • Post author:
  • Post category:WOD

-Warm Up-

2 rounds

:30 mountain climbers

:30 up/downs

:30 air squats

:30 good mornings (pvc)

-Strength/Skill-

EXTENDED WARM-UP

ON A 10:00 RUNNING CLOCK...

Build Load & Refine Technique for workout

(Led by coach)

3 power cleans with a pause in the catch

(Focus vertical torso)

3 power cleans with a pause in the catch into push press

(Aggressive drive)

3 power cleans with a pause in the catch plus push jerk

Into..

10 minutes

0:00-5:00

Build weight in clean and jerk

5:00-10:00

EMOTM 5

1 power clean and jerk

(Building to heavier weights than using in WOD)

-WOD-

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (225/155)|(155/105)

*Beginners should scale weight to a moderate load and perform 1-2 reps on the minute, resting as needed to ensure proper mechanics.

COOL DOWN

FOR RECOVERY

3:00 Slow Bike

3:00 Foam Rolling

Continue Reading Friday november 22 2019

Thursday november 21 2019

  • Post author:
  • Post category:WOD

-Warm Up-

AmRaP 8

8/6 Cals

8 Light Dbl Russian swings

8 light dbl hang snatches

4/4 filly lunge w/ DBs

8 deadbugs


-WOD-

FOR TIME : 17 minute cap

21-15-12-9-9-12-15-21

Plate Ground to Overhead 35/25

Cal Bike/Row

Modified options

12-9-6-3-3-6-9-12


Plate ground to overhead 25/15

Cals bike/row



POST WORKOUT SKILL


ON A 15:00 RUNNING CLOCK...

Practice Handstands or Handstand Walk


*Suggested Drills Include...


0-5 Mins - Wall Supported HS, Box Supported Pike Hold, or Wall Walk


5-10Mins - Bear Crawl, Box Supported Walk, Shoulder Taps or HS Walk


10-5 Mins - Free Play / Coach Guidance





Continue Reading Thursday november 21 2019

Wednesday november 20 2019

  • Post author:
  • Post category:WOD

-Warm Up-

3 minute bike

Into...

3 sets

10 lunges w/ a twist

12 tempo air squats

14 alt groiners

15 ft duck walk

-Skill/Strength-

Front Squat

Take 20 minutes to build to a heavy front squat

-WOD-

EMOM 9

MIN 1 - Max Front Squats (155/105)|(115/75)

MIN 2 - Max Barbell Front Rack Hold

MIN 3 - Max Knee 2 Elbow*







Continue Reading Wednesday november 20 2019