Posts Tagged ‘CrossFit WOD’

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Workout Of The Day – 17 March 2015

Warm-up
Coach’s Choice

Metcon
“Wedding Crashers”
AMRAP 9
2 Power Cleans (135/95) (95/65) (75/55)
2 Box Jump Overs (24/20) (20/16)
4 Power Cleans (135/95)
4 Box Jump Overs (24/20)
6 Power Cleans (135/95)
6 Box Jump Overs (24/20)
-Continue going up by 2’s-

Midline Cashout
60 Abmat Sit-ups
30 Toes to Bar (Strict, if you can)
15 V-ups
30 KB Sit-ups (24/16) (16/12)
:60 Hollow Rock Hold

Bulletproof Shoulders
W’s / T’s / Y-Hold Push-up / 20 Cuff Isolation / 20 Scapular Push-ups

Mobility
Super Front Rack
Calf Smash on barbell
Pigeon Stretch


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Workout Of The Day – 16 March 2015

Warm-up
Coach’s Choice

Strength/Skill
Clean Complex
Take 12 minutes to establish a heavy Single
2 Hang Power Cleans + 3 Front Squats + 1 Jerk (Push or Split)
SC – 2 Hang Power Cleans + 3 Front Squats + 1 Push Press

Metcon (16 min.)
“Talladega Nights”
AMRAP 3
7 Burpees
7 Medball Squat Jumps (20/14) (14/10)
-Rest 2 Minutes-
AMRAP 3
Row for Calories
-Rest 2 Minutes-
AMRAP 3
7 Burpees
7 Medball Squat Jumps (20/14) (14/10)
-Rest 2 Minutes-
AMRAP 3
Row for Calories
*Score = cumulative reps across AMRAPS

Mobility
Couch Stretch
Banded Hip Distraction
OH Banded Distraction
Bilateral Internal Rotation


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Workout Of The Day – 15 March 2015

Warm-up
Coach’s Choice

Strength
Deadlift
3 x 10 (Climbing: start around 50% of 1RM – last 4 reps should be challenging, keep form intact!)
*2 min. rest b/t rounds

Metcon
“Push-Pull”
In 10 minutes:
60 Box Jumps (24/20) (20/16)
40 Push-ups (Hand-Release Push-ups)
Max Calorie Row in Time Remaining
*Score = total Calories

Mobility
Calf Smash
Lax Ball Shoulders/Chest
Lateral Opener
Banded Hamstring Stretch


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Workout Of The Day – 14 March 2015

We’re looking forward to another Open Saturday of watching you all beast 15.3! We’ll probably see at least a few achieve their first Muscle-up, should be a great time. Come support all of our CFP athletes and have a drink with us afterwards to celebrate

Class schedule tomorrow will be 8am, 12pm and 3:30pm

Warm-up
Coach’s Choice

Strength/Skill (regularly scheduled classes only)
3 Sets of Max Effort Pull-ups / Jumping Pull-ups (6 inch. clearance from head to rig) / Ring Rows
*Perform Max Effort Push-ups after each set, then rest for 3 minutes.

Metcon
“Open 15.3″
Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 14 minutes of:
100 double-unders
50 wall-ball shots
7 muscle-ups

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Men use 14-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Mobility
Couch Stretch!
Lax Ball Shoulders/Chest
Banded Hip Extension


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Workout Of The Day – 12 March 2015

Remember to take the day off if you’re planning on performing the Open 15.3 on Saturday!

Warm-up
Coach’s Choice

Metcon
OT 90 seconds x 6
1 Rope Climb + 16 Box Jumps (24/20) (20/16) + 8 Wall Balls (20/14) (14/10)
*SC – 1 Halfway Climb OR 2 Rope Pulls + 4 Knees Tucks + 10 Box Jumps + 5 Wall Balls

Strength/Skill
EMOM x 8
Even: 5 Strict Press (135/95) (95/65) (75/55)
Odd: 8 Romanian Deadlifts (135/95) (95/65) (75/55)
*http://www.youtube.com/watch?v=GZAKFRNtxLY – keep barbell at least 3 inches off the floor
*no racks

Mobility
OH Banded Distraction
Foam Roll Lats
Accumulate 2 minutes Static hang on rig
Foam Roll Calf Smash
Posterior Chain Floss OR Banded Hamstring Stretch


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Workout Of The Day – 12 March 2015

Buddy Day is one week away (3/19). Invite someone you think might enjoy CrossFit Providence – the workout will be manageable, fun, and FREE!

Warm-up
Coach’s Choice

Strength/Skill
Back Squats
3×6 (70-80% of 1RM)

Metcon
“Partner’s in Crime”
AMRAP 20: Teams of 2
1 k Row
100 Air Squats
100 Sit-Ups
100 Kettlebell Swings (53/35)
*Split reps as needed, one partner working at a time

Mobility
Bulletproof W’s / T’s / Y Push-up Holds
Couch Stretch
Pigeon Stretch
Upward-Facing Dog


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Workout Of The Day – 11 March 2015

Warm-up
Coach’s Choice

Strength/Skill
Clean and Jerk
Take 10 minutes to build to a heavy Single
*SC – Hang Clean + Push Press

Metcon
“Midnight Train”
On The Minute x 14
Even: 7 Power Cleans (135/95) (95/65) (75/55) + 30 Double Unders (10 DU attempts/30 Singles)
Odd: 7 Chest to Bar Pull-Ups + 7 Wallballs (20/14) (14/10)
*Pull-ups/Jumping Pull-ups for RX/SC
*Scaled 5 reps for all movements except DU

Mobility
Super Front Rack
Rotator Cuff Isolation (5/2.5# – 20/side)
Accumulate 1 minute Static Hang on the Rig
OH Tissue Smash (lax ball)

Competitor Accessory
EMOM x 12
Odd: 5 Overhead Squats at 135/95 + 30 Double unders
Even: 5 Box Jumps, 40/30″ + 7 WB, 30/20

EMOM x 10
Odd: 3 Power Snatch at 135/95 + 30 Double unders
Even: 3 Muscle ups + 7 WB, 30/20


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Workout Of The Day – 10 March 2015

Warm-up
Coach’s Choice
*Hammies, Calf muscles, Lats/Scaps

Strength/Skill
Deadlift
4×10 (across: 50-60% of 1RM, coaches will help you)
*These are not for time, so don’t go fast. Focus on each rep being perfect and smooth. Rest at least 2 min. b/t rounds.
*Keep head down and touch weight in the same spot (bisect those feet with the barbell) and stay balanced the entire time. Weight should be evenly distributed throughout the entire foot – think “heels down” and ball of foot “glued” to the floor.

Metcon
“Who’s got Team Spirit?”
Teams of 2
3 minutes: Box Jump Overs (24/20) (20/16)
2 mintues: Row for Calories
1 minutes: Box Jump Overs (24/20) (20/16)

-2 minute rest-

3 minutes: Row For Calories
2 minutes: Box Jump Overs (24/20) (20/16)
1 minute: Row for Calories
*Score is total reps after both rounds
*Split reps as needed, work as a team! (BEST team name of the day will win a jump rope OR long socks for each teammate! – write names on the front whiteboard.)

Mobility
Banded Hamstring Stretch
Foam Roll Lats/Hammies
Calf Smash (foam roller)

Midline Cashout (AFTER class)
Accumulate 2 minutes in an L-sit OR Hollow Hold
30 V-ups
Accumulate 2 minutes in a Plank
30 Russian Twists (45/25/15)

Competitor Accessory
Skills
EMOM x 6
5 Strict HSPU + 5 Kipping HSPU


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Workout Of The Day – 9 March 2015

Warm-up
Coach’s Choice

Strength/Skill
Snatch
EMOM x 12
3 Rounds of:
Min 1 – Triple @ 75% of 1RM
Min 2 – Double @ 80%
Min 3 – Single @ 85%
Min 4 – Single @ 90%
*Take from the High Hang position if there’s not solid contact from the Low Hang or floor.

Metcon
“Picture”
AMRAP 15
30 Jumping Lunges
30 Kettlebell Swings (24/16) (16/12)
30 Push-ups

Mobility
Pigeon Stretch (45/25 plate on back)
Banded Hip Extension
Lateral Opener

Competitors’ Accessory
1. Squat
5×3 Overhead Squat

2. Gymnastics Conditioning

5 Bar Complexes of: 5 Bar Muscle ups + 5 C2B + 5 Pull ups + 5 TTB, all reps unbroken, no coming off the bar.


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Workout Of The Day – 8 March 2015

Hi CFP,

Coach Josh here, just sharing some thoughts on “cherry-picking” workouts. This term refers to choosing workouts based on one’s strengths, preferences, and/or comfort level. I know, EXACTLY what you were looking for right?…someone to tell you that you need do more WODs that suck (2k Row, 5k Run, 10 Rope Climbs to perform in one class, 100 Burpees for time, you name it). There are many important components behind the constantly-varied strength and conditioning program that is CrossFit. I want to share a few of them with you with in hope that you learn, understand, and change your mentality about “cherry-picking”.

First off, most (if not all) CrossFitters have “cherry-picked” a workout – so you’re not alone! All of us need to be reminded of this, including us coaches. Secondly, the goal of CrossFit as a strength and conditioning program is “to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical comptence in each of the ten recognized fitness domains. They are Cardiovasular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.” We see from this quote by Greg Glassman that CrossFit entails a lot. It’s not specialized in any sense; it’s not just Strength, Endurance, Gymnastic competence, Speed, and so on; it’s everything. It’s not everything everyday, but it does seek to cover every aspect of what we deem, “fitness”.

Finally, if you’re a stud/studette with the barbell and yet choose to skip endurance days (running, rowing, burpees, etc.), you’re stunting your fitness (that is, IF you desire overall fitness – check out the Strongman competitors – you know, those who lift atlas stones and pull semi-trucks for fun? – you’ll see what I mean…they are not fit, they are strong.) On the flip-side, if you’re an endurance junkie and normally skip Weightlifting (or Sprint) days, you’re missing out on foundational movements that strengthen your muscles, joints, tendons, and ligaments to make you a more formidable endurance athlete. By no means am I implying that you need to “lift the house” – we all have our preferences and passions. I’m simply emphasizing the benefits of performing an activity that is “uncomfortable”. The underlying physical/mental/emotional principle is this: Endure discomfort for the purpose of growth – this clearly overlaps into all aspects of life, not just fitness. I’ll leave you with this quote by Chris Spealler (a CrossFit Legend): “Find your weaknesses, make friends with them, then beat them to death.”

Warm-up
Coach’s Choice

Strength/Skill
Back Squat
Build to a Heavy set of 5

Metcon
“Burner”
For Time:
100 Double Unders, 50 Air Squats
80 Double Unders, 40 Air Squats
60 Double Unders, 30 Air Squats
40 Double Unders, 20 Air Squats
20 Double Unders, 10 Air Squats
*SC – Singles – Double Under count x2

Mobility
Lateral Opener
Calf Smash
Couch Stretch