Posts Tagged ‘CrossFit WOD’

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Workout Of The Day – 14 October 2014

Ziomara, Jen and former member Rachel at a Spartan Beast!

Warm-up

Coach’s Choice
 
Strength/Skill

Complex
1 Hang Squat Snatch (above the knee) + 2 OHS

Metcon

800m Run, followed by:
5 Rounds:
12 C2B Pull-ups (Pull-ups) (Ring Rows)
9 Squat Snatches (95/65) (75/55)
6 Strict HSPU (12 Wall Runs) (8 Strict DB Presses), followed by:
800m Run

20 Burpees

Mobility
Triple Bully
Couch Stretch
T-Spine Smash (Foam Roller)
 
Comp. Accessory
4 Rounds NOT for time of:

Max unbroken Muscle ups
Max Bench Press, bodyweight
There is no rest between the MU and BP. Rest as needed between rounds.


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Workout Of The Day – 13 October 2014

Summer seems long gone, but things in the box are heating up with the overhead and no bread challenge well under way.
 
Warm-up
Run 500m for time
Burpee Broad Jumps
Spiderman 
3 Rope Climbs (6 back-to-stand)
6 Bridge-ups (6 Table Tops)
3 Skin the cats
10 Barbell Front Squats
 
Strength/Skill
Front Squats
5×5 (across: 65% of 1RM)
*If you did Back Squats yesterday, do Deadlifts (5×5 @60% of 1RM) instead of Front Squats
 
Metcon
“Grace”
30 Clean and Jerks (135/95) (115/85) (95/65)

Mobility
Coach’s Choice

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Workout Of The Day – 12 October 2014

Private sessions are now avaiable at Kinection, 14 Bassett Street. Work on gymnastics or other specialized skills with coach John Amore.

Warm-up
Coach’s Choice
 
Strength/Skill
Back Squat
1 set of 20 (good starting point is 65%)
*If it feels light after 5 reps, re-rack and increase the weight.
 
Metcon
Choose one of the following:
Row 1k for time
Run 1 mile for time
500m KB Farmer’s Carry (32/24) (24/16) 
 
Mobility
Banded Hamstring Stretch
Calf Smash
Couch Stretch
Foam Roll

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Workout Of The Day – 11 October 2014

Warm-up
Coach’s Choice
 
Metcon
AMRAP 30 
10 Chest-to-bar Pull-ups (Pull-ups) (Ring Rows)
400m Run
*If you’re scaling and want to make it a 20 minute AMRAP, please feel free. 
 
Mobility
Calf Smash!
Foam Roll Lats
Banded OH Distraction
 
Comp. Accessory
 
Do this PRE-WOD if possible.
 
Clean and Jerk
Clean from low hang + Push Jerk + Split Jerk – quickly work up to a heavy set, no fails – this should not take more than 10 minutes.

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Workout Of The Day – 10 October 2014

Warm-up
500m Run
50 Jumping Jacks
40 Walking Lunges
30 Sit-ups
20 Toe Touches
10 Pass Throughs
OH Mobility: 10 super slow wall squats (palms on wall, elbows locked, eyes ahead)
*10 seconds down / 5 seconds up for the wall squats
 
Strength/Skill
KB Overhead Pause Squats (2 seconds)
4×5 (climbing: start light, nail form)
*If you lack the mobility, hold a KB in one hand. If you have to twist (as in a KB Windmill) to establish depth, that’s fine – but stay tight, keep
Lumbar curve, and do so in a controlled manner.
RX – 2 KB
Scaled – 1 KB
 
Metcon
3 Rounds:
60 Double Unders (120 Singles)
30 Wall Balls (20/14) (14/10)
15 Deadlifts (245/175) (185/135) (135/95)
 
Mobility
Coach’s choice
 
Comp. Accessory
 
1. Snatch
Power Snatch + Squat Snatch – quickly work up to a heavy set, no fails – this should not take more than 10 minutes.
 
2. Back Squat
EMOMx10: 1 rep, across

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Workout Of The Day – 9 October 2014

Warm-up
Coach’s Choice
 
Strength/Skill
Take 15 minutes to work on a weakness. If it’s barbell work, keep it light and work on form. Here are some suggestions: 
Double Unders
Handstand Holds/Push-ups/Walks
Strict/Kipping/Butterfly Pull-ups/Muscle-ups
Oly Technique (3-position work)
Rope Climbs
*Consult your coach! 
 
Metcon
Teams of 2 2 Rounds of 2:00 At Each:
Row for Calories
Hang Power Cleans (95/65) (75/55)
Box Jumps (30/24) (24/20)
Bear Crawl (1 length = 1 rep)
 
Mobility
Calf Smash
Lax ball Shoulders
Pigeon Stretch

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Workout Of The Day – 8 October 2014

Warm-up

500m Run
Junkyard Dog
Mobility: OH Banded Distraction (open those shoulders for the Jerks!)
 
Strength/Skill
Jerks (Heavy Singles)
Push Jerk from Back Rack
Split Jerk from Back Rack
 
Metcon
EMOM x 12
Min 1 – 7 Push Jerks (60% of Push Jerk above)
Min 2 – 45 sec. Hollow Rock Hold
Min 3 – 5 Unbroken Muscle-ups (7 Strict Pull-ups) (7 Strict Ring Rows)
*Muscle-ups – complete as many strict as possible, then finish off the set of 5 by kipping.
*Push Jerks from Front Rack

*If you can’t hold the Hollow for :45 straight, hold for as long as possible.

Mobility

Triple Bully
OH Tissue Smash (lax ball)
Lax ball Shoulders/Traps
 
Comp. Accessory
1. Jerks (Heavy Singles)
    Push Jerk (Front Rack)
    Split Jerk
 

2. Back Squat

    3×3 (across: go HEAVY!)

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Workout Of The Day – 7 October 2014

Due to the high volume of Monday’s WOD (those Wall Balls/Burpees were filthy!), there will be no designated “Strength/Skill” portion for Tuesday’s. Use the extra time at the end to complete the mobility moves, we all need it!
 
Warm-up
Coach’s Choice
Mobility: Oly Wall Squat (accumulate 2 min.)
               Super Front Rack (accumulate 1 min.)

Metcon

10-9-8-7-6-5-4-3-2-1
Front Squats (155/105) (135/95) (95/65)
200m Run after each round
 
Mobility (Accumulate 10 minutes)

Super Front Rack

Barbell Shoulder Smash
Couch Stretch
Single Leg Flexion
OH Tissue Smash (Lax ball)
Calf Smash (foam roller)

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Workout Of The Day – 6 October 2014

The PC students come visit CFP.

Warm-up
500m Run
20 Wall Squats (3 second descent)
10 Dive-bomber push-ups
10 Ring Rows/Pull-ups
10 Pass Throughs
Mobility: Anchored T-Spine Smash
Static Squat: Grab a plate (45/25) and sit in the bottom (vertical torso, keep the Lumbar curve!)
*Partner up – hold each for :30, alternating. Accumulate 2 minutes for each move.
 
Strength/Skill
Overhead Squat
Find 1RM
*For those newer to the OHS (also those with a lack of mobility) – use a PVC pipe, Training Bar, or Lifting Bar to work the basics of the movement – consult your coach for guidance!
*Coaches, bar path should remain over the center of the foot, even the heel. Look for armpits FORWARD (safe shoulders!).
 
Metcon
“Filthy 50″
50 Box Jumps (24/20) (20/16)
50 Jumping Pull-Ups
50 Kettlebell Swings (16/12)
50 Walking Lunge Steps
50 Knees-to-Elbows (Knee Tucks) (Abmat Sit-ups)
50 Push Press (45/35) (35/15)
50 Supermans
50 Wallballs (20/14) (14/10)
50 Burpees
50 Double Unders
*Coaches, stagger as necessary.
*This is a CrossFit Benchmark, come and get it!
 
Mobility
Pigeon Stretch (on box)
Couch Stretch
OH Banded Distraction
Lax Ball Traps
 
Comp. Accessory
 
Snatch
A. Single (below the knee) – goal is to hit 90% of 1RM (do not exceed 90%)
B. 3×2 at 80% – drop the bar from over head, no TnG.
 
3. Beast Builder V2:

If you were successful with “V1″ complete the following:
EMOMx8
Min 1: 8 unbroken Hang Squat Cleans + 1 Jerk, (185/135) *155/105
Min 2: 7 unbroken Hang Squat Cleans + 2 unbroken Jerks, (185/135)
Min 3: 6 unbroken Hang Squat Cleans + 3 unbroken Jerks, (185/135)
Min 4: 5 unbroken Hang Squat Cleans + 4 unbroken Jerks, (185/135)
Min 5: 4 unbroken Hang Squat Cleans + 5 unbroken Jerks, (185/135)
Min 6: 3 unbroken Hang Squat Cleans + 6 unbroken Jerks, (185/135)
Min 7: 2 unbroken Hang Squat Clean + 7 unbroken Jerks, (185/135
)
Min 8: 1 Hang Squat Clean + 8 unbroken Jerks, (185/135)
If you were NOT successful with “V1″, attempt “V1″ (the 7 min variation) again.

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Workout Of The Day – 5 October 2014

Warm-up
Coach’s Choice

Strength/Skill

Deadlift
5-4-3-2-1

*Rest 2 minutes between sets.

*Couch Stretch (:20/side) between sets

Metcon

AMRAP 5

Burpee Box Jumps (24/20) (20/16) (16/12)

On the Minute – 7 Deadlifts (225/155) (185/135) (135/95)

Mobility

Banded Single Leg Flexion

Banded Hamstring Stretch

Banded OH Mobility

Lax Ball Pecs/Shoulders