Posts Tagged ‘CrossFit WOD’

11152355_1002456416471790_1397914441427627608_n

Workout Of The Day – 21 July 2015

Warm-up
Coach’s Choice

Metcon
“Holy Cannoli”
5 Rounds
15 Chest To Bar (15 Pull-ups) (15 Jumping Chest to Bar) (15 Ring Rows)
25 Calorie Row
50 Double Unders (100 Singles)
1:00 Rest
*Rest is included in total time

Mobility
Accumulate 2 min hang on rig
Banded Hamstring Stretch – 2 min/side
Calf Smash /foam roller – 2 minutes
Foam Roll Lats – 2 minutes

Competitor Accessory
1. Clean and Jerk
EMOMx15: 1 rep at 85%

2. Strength
A. 5×2 Push Press – first rep is from back rack, second rep is from front rack
B. 2×20 Strict DB Press

3. Gymnastics Conditioning
3×9 unbroken Bar Muscle ups for time


IMG_3563

Workout Of The Day – 20 July 2015

Warm-up
Coach’s Choice

Metcon
“Hang Squat Snatch Biathlon”
400m Run
21 Hang Squat Snatch (115/80) (95/65) (75/55)
400m Run
15 Hang Squat Snatch (115/80)
400 Meter Run
9 Hang Squat Snatch (115/80)
*200 Meter Run penalty each time the bar is dropped
*Scale – Hang Power Snatch (if you have mobility issues)

Mobility
OH Banded Distraction – 2 min/side
Couch Stretch – 2 min/side
Calf Smash on BB – 2 min/side

Competitor Accessory
1. Snatch
3X3 at 80%
2×2 at 85%
1×1 at 90%
2×2 at 85%
3×3 at 80%

2. Snatch Accessory Work
3×3 Snatch Pulls at 95% of 1RM Snatch
2×2 Snatch Pulls at 110% of 1RM Snatch
1×1 Snatch Pulls at 125% of 1RM Snatch
2×2 Snatch Pulls at 110% of 1RM Snatch
3×3 Snatch Pulls at 95% of 1RM Snatch

3. Strength
3×5 Front Squats with bands (attach to kettlebells)


image

Workout Of The Day – 19 July 2015

Warm-up
Coach’s Choice

Strength
Front Squat
Build to a heavy Triple
“Burner”
3 Rounds
10 Front Squats (115/80) (95/65) (75/55)
15 Calorie Row

Mobility
Oly Wall Squat – 2 minutes
Super Front Rack – 2 min/side
Couch Stretch – 2 min/side


image

Workout Of The Day – 18 July 2015

Coach Niki working with Olympic Lifter Dmitry Klokov

Warm-up
Coach’s Choice

Metcon
“Crazy Kruger”
3 Rounds for Time
800 Meter Run
21-15-9
Kettlebell Swings (32/24) (24/16) (16/12)
Burpees
*Scaling option – 2 rounds
**This is a HIGH VOLUME workout – please scale appropriately…ask your coach for suggestions!

Mobility
OH Banded Distraction – 2 min/side
Triple Bully w/band – 2 min/side
Pigeon Stretch – 2 min/side
Couch Stretch – 2 min/side

Competitor Accessory
1. Barbell Conditioning
5-4-3-2-1:
Power Clean, 205/145
Front Squat, 205/145

2. Gymnastics Conditioning
For time:
10 Ring Muscle ups
20 Bar Muscle ups
30 C2B Pull up
40 Pull ups
Rest 1 minute between movements


11705231_1050206601696771_3265977543682450862_n

Workout Of The Day – 17 July 2015

Warm-up
Coach’s Choice

Metcon
“Wayne’Swirled”
21-15-9
Clean and Jerk (135/95) (115/80) (95/65)
Toes To Bar (Knee Tucks)

Sprint Cashout
2×200
2×100

Mobility
Banded Hip Extension – 2 min/side
OH Tissue Smash w/Lax Ball – 2 min/side
Couch Stretch – 2 min/side
Accumulate 2 minutes on the rig OR rings

Competitor Accessory
1. Pulls
3×3 Deads, across

2. Gymnastics Conditioning
A. 3×3 Strict Deficit HSPU
B. 3×6 Kipping Deficit HSPU
C. 3×9 Strict HSPU
D. 3×12 Kipping HSPU

3. Odd Object Conditioning
5 Super Sets of:
100′ Farmers Carry (32/24)
50′ HS Walk


image

Workout Of The Day – 16 July 2015

Dawn Ditano is a dear friend of our community and former athlete here at CFP. She is facing the fight of her life and needs our help. For more on her story and to help, go to the link below.

http://www.gofundme.com/zahbgk

Warm-up
Coach’s Choice

Metcon
“Big Foot’s Lodge”
AMRAP 15
10 Deadlifts (225/155) (185/135) (155/105
15 Unbroken Wallballs (20/14) (14/10)
*The goal is to go UB on the Wall Balls, which means you may want to rest a bit longer after Deadlifts.

Cashout
2 Rounds:
:30 L-sit (Hollow Rock Hold)
10 Box Jumps (40/30) (30/24) (24/20)
1 Rope Climb (Halfway Climb) (3 FLoor Pulls + 3 Knee Tucks)

Mobility
Pigeon Stretch – 1 min/side
Posterior Chain Floss – 30 reps/side
Couch Stretch – 2 min/side


image

Workout Of The Day – 15 July 2015

Be sure to welcome our new Crossfitters. Tao, Joe, Alex, Taber.

Warm-up
Coach’s Choice

Weightlifting Wednesday
1. 50′ Back Rack Walking Lunges – Max Load
2. Bench Press – Build to a Heavy set of 5
3. Weighted Pull-up – Build to a heavy set of 3

Mobility
Pigeon Stretch – 2 mins/side
Lateral Opener -1 min/side
Foam Roll Lats – 1 min/side

Competitor Accessory
1. Strength
A. Max reps in :10 at 225/155
B. Max reps in :20 at 205/145
C. Max reps in :30 at 185/135
D. Max reps in :40 at 155/105
Rest 2 mins between each set.

2.Conditioning
For time:
1200m Run
100 Squats
80 Sit ups
60 push ups
40 Pull ups


image

Workout Of The Day – 14 July 2015

Jen PRing her snatch at the end of the 6 week cycle. Next cycle starts July 20th. Email dave@crossfitprovidence.com for more details.

Warm-up
Coach’s Choice

Metcon
“Chunky Monkey”
3 Rounds for Time
21 Calorie Row
15 Box Jumps
9 Power Snatches (115/80) (95/65) (75/55)

Skill Cashout
EMOM x 10
Even: 40 DU (20 DU attempts) (50 Singles)
Odd: 8 Pistols (Assisted-pistols w/box or band on the rig)

Mobility
Foam Roll Lats – 2 min/side
Triple Bully w/band – 1 min/side
OH Tissue Smash w/Lax Ball – 1 min/side
Couch Stretch – 1 min/side

Competitor Accessory
1. Snatch
EMOMx12:
Min 1: 30-40# under pr
Min 2: 25-35# under pr
Min 3: 20-30# under pr
Min 4: 15-25# under pr
Min 5: 10-20# under pr
Min 6: rest
Min 7: 30-40# under pr
Min 8: 25-35# under pr
Min 9: 20-30# under pr
Min 10: 15-25# under pr
Min 11: 10-20# under pr
Min 12: PR Attempt

2. Snatch Accessory Work
A. 3×2 Snatch Grip Dead at 100% of best snatch weight
B. 3×1 Snatch Grip Dead at 115% of best snatch weight
C. Work up to a 2 rep heavy Snatch grip Push Press from behind the neck.


10888390_936451619738937_4139575861771857659_n

Workout Of The Day – 13 July 2015

Warm-up
Coach’s Choice

Metcon
“Reverse Hulk Hogan”
On the 2 Minute for 20 Minutes
7 Burpees
5 Power Cleans (185/135) (155/105) (115/80)
3 Muscle Ups (2 C2B Pull-ups + 2 Push-ups) (2 Pull-ups/Ring Rows) + 2 Push-ups)

Mobility
Lateral Opener – 1 min/side
Super Front Rack – 1 min/side
Downward-Facing Dog – 2 minutes

Competitor Accessory
1. Clean and Jerk
EMOMx15: 1 Squat Clean and Jerk, climb 5-10# every minute. Every 5th minute back off the weight and climb again.

2. Back Squat
3×6 reps


image

Workout Of The Day – 12 July 2015

Warm-up
Coach’s Choice

Strength
EMOM x 14
Even: 5 Front Squats (155/105) (135/95) (115/80)
Odd: 5 Push Press (135/95) (115/80) (95/65)
*No racks

-Rest 5 minutes-

Burner
3 Rounds
250m Row
14 OH Walking Lunges (45/25) (25/15)

Mobility
Pigeon Stretch (45/25# plate on back) – 1 min/side
Oly Wall Squat – 1 minute
Accumulate 2 minutes Passive Hang on the rig.
OH Banded Distraction – 1 min/side