Posts Tagged ‘CrossFit WOD’

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Workout Of The Day – 24 February 2015

Warm-up
Coach’s choice

Strength/Skill
Snatch Complex
1 Hang Squat Snatch + 2 Overhead Squats
*For those who are unable to perform OHS, perform 1 Hang Squat Clean + 2 Front Squats
*If you’re good at Snatches, take it from below the knee.

Metcon
“Cowboy”
AMRAP 12
30 Calorie Row
15 Overhead Squats (95/65) (75/55) (55/35)

Mobility
Foam Roll Lats
OH Tissue Smash (lax ball)
T-Spine Smash (foam roller + bb)
Couch Stretch

Competitors’ Accessory
We’re going to take it easy on accessory work for the rest of the week due to the Open. Go hard in classes!


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Workout Of The Day – 23 February 2015

Warm-up
Coach’s Choice (get em’ really warm!)
*Include thorough instuction of metcon barbell movements

Metcon
“Team Open Test”
AMRAP 20
Teams of 2:
100 Wall Balls (20/14) (14/10)
100 Double Unders (200 Singles)
80 Box Jumps (24/20) (20/16)
80 Toes to Bar (KB Sit-ups – 16/12)
60 Chest to Bar (60 Pull-ups) (60 Ring Rows)
60 Burpees
60 Cleans (145/100) (115/80) (95/65)
40 Jerks (145/100) (115/80) (95/65)
20 Snatches (145/100) (115/80) (95/65)
20 Muscle-ups (20 C2B + 20 Ring Dips) (20 PU + 20 Ring Dips) (20 RR + 20 Box Dips)
*Cleans and Snatches can be Power or Squat. Jerks can be Push or Split.
*Split reps as needed

Partner Plank Cashout
1:00 Plank Hold (accumulate)
:30 Side Plank
:30 Side Plank
1:00 Plank Hold
*If you’re good at Planks, get your partner or coach to place a 45/25 plate on your back

Mobility
Upward-Facing Dog
Foam Roll Legs/Lats/T-Spine
Lateral Opener
Calf Smash
1:00 hold in the bottom of a Squat (with KB or Plate)


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Workout Of The Day – 22 February 2015

Warm-up
Coach’s choice

Strength/Skill
EMOM x 8 (total of 12 reps per movement)
Even: Split Jerks
3 reps (across: warm up to a moderately-heavy weight that you can Clean, no racks)

Odd: Back Squats
3 reps (across: warm up to a heavy weight and stay there)

*Partner up with someone of similar Strength…
*SC – perform Push Jerks or Push Press depending on experience (ask your coach!)

Metcon
“Bawitdaba”
AMRAP 15
1 Rope Climb (1 Halfway Climb) (4 ground-to-standing pulls + 4 knee tucks on the Rope)
4 Strict Handstand Push-ups (8 Strict Push-ups, no bounce at the bottom) (8 HR Push-ups)
8 KB Swings (32/24) (24/16) (16/12)
*Kipping HSPU are acceptable only if you have at least one Strict.

Mobility
OH Banded Distraction w/External Rotation Bias
Bilateral Internal Rotation (open up shoulder/chest)
Foam Roll Lats
Couch Stretch


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Workout Of The Day- 21 February 2015

Warm-up
Coach’s choice

Metcon
“First Kiss”
AMRAP 20
Teams of 2
21 Wall Balls (20/14) (14/10)
15 Calorie Row
9 Deadlifts (225/155) (185/135) (135/95)
*Complete full round before switching partners

Midline Cashout
2 Rounds
1:00 Hollow Rock Hold
50 Russian Twists (45/25)
25 Supermans

Mobility
Super Couch Stretch
Foam Roll Lats
Poterior Chain Floss


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Workout Of The Day – 20 February 2015

Warm-up
Coach’s choice

Strength/Skill(12 min. cap)
Squat Clean
Build to a heavy Single
*might be a PR day for many of you!
*SC will take it from the Hang position

Metcon
“Mott’s”
2 Rounds For Time
25 Box Jumps (24/20) (20/16)
20 Chest to Bar Pull-Ups (20 Pull-ups) (20 RR)
15 Strict Handstand Push-Ups (45 Wall Runs) (20 Push-ups)
10 Squat Snatches (135/95) (95/65) (75/55)
*SC – perform Power Snatches (with an option of adding an OHS)

Mobility
Couch Stretch
Pigeon Stretch (ask a friend to place a plate on your back – (45/25)
Lax Ball Shoulders/Chest/Traps
Banded Hip Extension
Internal Bilateral Rotation

Competitors’ Accessory
EMOM x 10
odd: 10 OHSwith 2-second pause at the bottom – you choose the weight.
Even: 50 Double unders


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Workout Of The Day – 19 February 2015

To learn more about The Open and to sign up go to http://games.crossfit.com

Warm-up
Coach’s choice

Strength
Push Jerk (no racks)
3×10 (across: feel it out – increase weight if last 3 reps aren’t challenging)
*perform as fast as possible

Metcon
“Tang”
AMRAP 20:
Teams of 2
20 Calorie Row
20 Burpees
20 Sit-Ups
20 Wallballs (20/14)
*Each round add 10 reps to each movement

Mobility
OH Banded Distraction
1 minute static hang on the Rig
Lax ball chest/traps
Couch stretch


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Workout Of The Day – 18 February 2015

Have you signed up for The Opens?

Warm-up
Coach’s choice

Metcon
“Capri Sun”
Teams of 3
AMRAP 20
Station 1: Row for Calories
Station 2: 50 Foot Double KB Walking Lunge (32/24) (24/16) (16/12)
Station 3: Rest
*Rotate stations as partner finishes Walking Lunge,
score is total Calories on the row.

Midline [stability] Cashout
EMOM x 10
Odd: 10 Toes to Bar (KB Sit-ups – 16/12)
Even: 10 OHS (115/80) (95/65) (75/55)
*Perform reps as fast as possible, focusing on perfect form (especially OHS)

Mobility
T-Spine Smash (foam roller + barbell)
Pigeon Stretch
Foam Roll Legs/Lats

Competitors’ Accessory
A. 10RM Back Squat
B. 3RM Front Squat

3RFT:
20 GHD
30 Hip Extensions


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Workout Of The Day – 17 February 2015

Warm-up
Coach’s choice

Strength/Skill
Thruster
Build to a heavy Double

Metcon
“Boppin’ Berry”
5 Rounds for Time
12 Thrusters (95/65) (75/55)
12 Toes To Bar (Knee Tucks)

Mobility
Couch Stretch
Upward-Facing Dog
Foam Roll Lats/Legs

Competitors’ Accessory
EMOMx20
Odd: 3 Muscle ups
Even: 6 Strict HSPU


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Workout Of The Day – 16 February 2015

Warm-up
Coach’s choice

Strength
Overhead Squats (10 minute cap)
Build to a heavy Triple

Metcon
“Sunny D”
AMRAP 15
1 Clean and Jerk (155/105) (135/95) (95/65)
1 Round of Cindy (5 pull-ups, 10 push-ups, 15 air squats)
2 Clean and Jerks (155/105)
1 Round of Cindy
3 Clean and Jerks (155/105)
1 Round of Cindy
4 Clean and Jerks (155/105)
1 Round of Cindy
*Continue to add 1 Clean and Jerk each round

Mobility
OH Banded Distraction
Couch Stretch
Banded Hip Extension
Oly Wall Squat

Competitors’ Accessory
Oly/Strength
A. EMOMx10: 2 Squat Snatches
B. Work up to a heavy set of 3 Overhead Squats


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Workout Of The Day – 15 February 2015

UPDATE: There will be a 3:30pm class this afternoon. Please drive safely.

Warm-up
Coach’s Choice

Strength/Skill
Power Clean
3×3 (across: feel it out and go heavy!)
*SC take from the Hang Position

Metcon
“Row-Burn”
Row 1500m (keep it around 75% of your output)
*2 Power Cleans on every minute, start with the Row
*(155/105) (135/95) (115/80)

Mobility
Posterior Chain Floss
Pigeon Stretch
Super Front Rack
OH Banded (w/external rotation bias)