Posts Tagged ‘CrossFit WOD’

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Workout Of The Day – 17 May 2015

Coach Niki getting the great opportunity to to interview regional and games athletes all weekend.

Warm-up
Coach’s Choice

Metcon
EMOM x 16
Even: 40 Double Unders (40 Singles)
Odd: 10 KB Walking Lunges (32/24) (24/16) (16/12) – hold KB as you would in a Goblet Squat

Burner
40 Box Jumps (24/20) (20/16)
30 Burpees
1000m Run

Mobility
Pigeon Stretch – 2 min/side
Calf Smash – 2 min/side
Couch Stretch – 2 min/side
Triple Bully – 1 min/side


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Workout Of The Day – 16 May 2015

Warm-up
Coach’s Choice

Metcon
“Billy Jean”
Teams of 4
200 Deadlifts (185/125) (155/105) (135/95)
150 Back Squats (185/125) (155/105) (135/95)
125 Bench Press (185/125) (155/105) (135/95)
100 Cleans (185/125) (155/105) (135/95)
*Split reps as needed

Mobility
Couch Stretch – 2 min/side
Banded Hamstring Stretch – 1 min/side
Lateral Opener – 2 min/side
Super Front Rack – 1 min/side


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Workout Of The Day – 15 May 2015

Warm-up
Coach’s Choice

Metcon
“Bad”
5 Rounds for Time
100 Meter Farmer Carry (32/24) (24/16) (16/12)
20 Burpees

Goat Practice (“Goat” aka movements we need to work on)
Athlete’s Choice
1. Muscle-ups – 3×5 or 5×7 Sternum Pulls – knuckles facing each other and elbows in.
*Only choose MU if A) You have them and are looking to improve your cycle time B) If you’re really close and looking to improve your Pull or Transition.
2. Pull-ups / Banded Pull-ups – 3×7 with a 3-second Negative Decent
3. Double Unders – If you can perform 3-5 consecutively, perform 100 reps. If you get one at a time, perform 75 Reps.
*Rebounding on a shorter box will help increase your jumping capacity for Double Unders.

Mobility
Lateral Opener – 2 min/side
Forearm Stretches (from Farmer’s Carry)
Foam Roll Lats – MU or Pull-ups
Calf Smash – Double Unders

Competitor Accessory
1. Clean
5×3 Squat Cleans, TnG

2. Strength
3×3 Back Squat

3. Conditioning
4 rounds for time of:
25-calorie row
16 chest-to-bar pull-ups
9 strict handstand push-ups


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Workout Of The Day – 14 May 2015

Warm-up
Coach’s Choice
Rowing / Running Instruction

Metcon
“Team Boat Race”
Teams of 2
3 Rounds Each
500 Meter Row
400 Meter Run
*Partner 1 completes both row and run then partner 2 follows.

Midline Cashout (FOR time)
:30 Superman Hold
20 V-ups
20 KB Sit-ups (24/16) (16/12) (12/8)
15 V-ups
15 KB Sit-ups
10 V-ups
10 KB Sit-ups
5 V-ups
5 KB Sit-ups

Mobility
Foam Roll Lats – 2 min/side
Upward-Facing Dog – 1 minute
Calf Smash – 2 min/side


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Workout Of The Day – 13 May 2015

Warm-up
Coach’s Choice

Weightlifting Wednesday
1. 20′ Weighted Walking Lunges – RX+ / RX will use barbells (SC – Kettlebells in the Front Rack)
*Front Rack or Back Rack w/Barbell Lunges. Be sure to stay very tight in the core, particularly in the bottom of the Lunge. Climb in weight very gradually – rest at least 2 minutes between lighter sets, 3 minutes between heavier ones.
2. Bench Press – Build to a heavy set of 3
3. Seated Box Jump (from a bench or box) – go for max height but be mindful of your shins!

Burner
100 Double Unders (100 Singles)
Row 250m
50 Double Unders (50 Singles)
Row 250m

Mobility
Pigeon Stretch – 2 min/side
Lateral Opener – 1 min/side
Couch Stretch – 2 min/side
Calf Smash – 1 min/side

Competitor Accessory
1. Snatch
5×3 quick single squat snatches at 75%
4×2 quick single squat snatches at 80%
3×1 squat snatches at 85%

2. Back Squat
2×3, across
3×2, across


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Workout Of The Day – 12 May 2015

Warm-up
Coach’s Choice
Pre-Lift Mobility: T-Spine Smash with foam roller

Metcon
“Maya”
5 Rounds for Time
5 Burpee Box Jumps (20/16) (16/12)
15 Overhead Squats (75/55) (65/45) (45/35)
200m Run

Gymnastic Cashout
10-8-6-4-2
Strict Chest to Bar Pull-ups (Pull-ups) (Banded Pull-ups or Ring Rows)
Skin the Cats (Bridge Up) (Table Top)
*Accumulate :20 in an L-Sit Hold or Hollow Rock Hold after each set of Skin the Cats

Mobility
Lateral Opener with band – 2 min/side
Oly Wall Squat – 2 min/side
Calf Smash on barbell – 2 min/side

Competitor Accessory
Clean
Work up to a heavy Power Clean + Squat Clean


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Workout Of The Day – 11 May 2015

Warm-up
Coach’s Choice

Metcon
“Black or White”
21-15-9
Deadlift (225/155) (155/105) (115/80)
Handstand Push-Up (Wall Climbs) (Strict Push-ups)
-into-
2k Row
*SC options – Wall Climbs (8-5-3) / Push-ups (30-20-10)

Midline Cashout
2 Rounds:
20 Strict Toes to Bar (Knee Tucks)
40 Russian Twists (45/25/15)

Mobility
OH Banded Distraction – 1 minute/side
Posterior Chain Floss – 30 reps/leg
Banded Hamstring Stretch – 1 minute/side

Competitor Accessory
1. Snatch
EMOMx15
1 Power Snatch + Squat Snatch + OHS

2. Strength
2×10 Front Squats


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Workout Of The Day – 10 May 2015

Warm-up
Coach’s Choice

Metcon
“Sunday Funday”
10.9.8.7.6.5.4.3.2.1
Bench Press (155/105) (115/80) (95/65)
Strict Pull-Up (Negative Decents) (Ring Rows)
*2 seconds down on the decent
*Ring Rows – 2 seconds up, 2 seconds down

“Burner”
40 Jumping Lunges
10 Burpees
30 Jumping Lunges
10 Burpees
200m Sprint

Mobility
Lateral Opener – 1 minute/side
Pigeon Stretch – 1 minute/side
Foam Roll Lats – 2 minutes/side


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Workout Of The Day – 9 May 2015

Warm-up
Coach’s Choice

Metcon
“Thriller”
50 Kettlebell Swings (24/16) (16/12)
50 Box Jumps (24/20) (20/16)
1,000m Run (SC – 500m)
40 Kettlebell Swings
40 Box Jumps
800m Run (400m)
30 Kettlebell Swings
30 Box Jumps
600m Run (400m)
20 Kettlebell Swings
20 Box Jumps
400m Run (200m)
10 Kettlebell Swings
10 Box Jumps
200m Run

Mobility
Banded Hip Extension (2 minutes/side)
Calf Smash on KB (2 minutes/calf)
Downward-Facing Dog / Upward-Facing Dog – alternate x10 with a 5 second pause at each.

Competitor Accessory
EMOMx7:
Min 1: 7 Power Cleans
Min 2: 6 Power Cleans
Min 3: 5 Power Cleans
Min 4: 4 Power Cleans
Min 5: 3 Power Cleans
Min 6: 2 Power Cleans
Min 7: 1 Power Clean
Increase weight every minute.


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Workout Of The Day – 7 May 2015

HAPPY BIRTHDAY COACH JOSH!!

Warm-up
Coach’s Choice
Rowing Instruction

Metcon
“Two of a Kind”
Teams of 2
AMRAP 20
-2k Row Buy-In-
50 Wall-Balls (20/14) (14/10)
200 Meter Run w/ Med-Ball

Midline Cashout
Accumulate 1 minute in an L-Sit / Hollow Rock Hold
40 Abmat Sit-ups
30 Supermans with plate (15/10/5)
40 Russian Twists (45/25/15)

Mobility
Upward-Facing Dog – accumulate 1 minute
Foam Roll Lats – 2 minutes/side
Couch Stretch – accumulate 90 seconds/leg