CrossFit WOD, February 23, 2018

Friday WOD

Warm-up
Warm-up
2 min Bike or Ski Erg

3 rounds:
– 10 Walking Lunge w/ Twist
– 10 Banded Pull Aparts
– 10 Banded Good Mornings

Strength
Sumo Deadlift (5×3 – Ascending)

Metcon
Metcon
16 Min Alternating EMOM
– Even: 15/12 Cal Row
– Odd: 3 Power Cleans

Athletes choice on loaded: Select a challenging weight or ascend each round

CrossFit WOD, February 22, 2018

Thursday WOD

Warm-up
Warm-up
Row 500m

2 rounds:
– 15 V-ups
– 15 Ring Rows
– 2 Bear Crawl (pillar to pillar)

Skill
Toes-To-Bar (15 mins to work on T2B skill/progressions)

– Active Shoulders when hanging on bar/Kipping Hollow Arch Practice

– KB Ground Drill – (video) – tuck, rotate hips, extend feet

Metcon
Metcon
3 Rounds for time of:
400m run
15 Toes-to-bar
12 HR Pushups
3 Rope Climbs

CrossFit WOD, February 21, 2018

Wednesday WOD

Warm-up
Warm-up
Run 400m with Light Wall Ball

3 Rounds:
– 5 Kang Squats – empty BB/PVC
– 5 Inch Worms
– 5 Burpees

Strength
Back Squat (3×2 at same weight)
Try to hit weights from last week for 3 sets

or work up to heavy set of 2 and complete 2 more sets at same weight

Metcon
Metcon
30-25-20-15-10:
– Russian Kettlebell Swings (70/53)
– AbMat Sit-ups
– Walking Lunges

CrossFit WOD, February 20, 2018

Tuesday WOD

Warm-up
Warm-up
Row 500m

Shoulder Activation:
2 rounds:
– 10 Banded Pull Aparts
– 10 Scap Push Ups

then

2 Rounds:
– 7 Push-Ups
– 7 Ring Rows
– 7 Jumping Air Squats

Gymnastics
Muscle-ups (10 mins skill work)
If athlete has muscle-ups – work on body control (staying connected)/stringing reps
If athlete does not yet have a muscle up – work on false grip row to muscle up transition

Metcon
Metcon
2 Rounds for time of:
50 Double-unders
25 Bench Press 135/95
50 Double-unders
25 Ring Rows
50 Double-unders
5 Muscle-ups

CrossFit WOD, February 19, 2018

Monday WOD

Warm-up
Warm-up
Run 400m

2 rounds:
– 10 push-ups
– 10 sit-ups
– 10 air squats
– 10 KB swings

Strength
Thruster (5×3)
– From ground preferred however rack can be used

Metcon
Metcon
For time:
30 Wall Balls 20/14
10 Snatch 115/80
30 Wall Balls 20/14
10 Snatch 135/95
30 Wall Balls 20/14
10 Snatch 155/105

Athlete’s choice on type of snatch – power or squat
– enter type in comments

CrossFit WOD, February 17, 2018

Saturday WOD

Warm-up
Warm-up
Coach’s Choice

Metcon
Metcon
Teams of 3:
25 min AMRAP

9/7 Calorie Row
9 Box Jump Overs (20)
9 Thrusters (95/65)

Workout is a Relay. Partner 1 completes all reps, followed by Partner 2, followed by Partner 3.

Each time an athlete completes the Thrusters, it counts as one round.

– SPRINT EACH ROUND –

CrossFit WOD, February 16, 2018

Friday WOD

Warm-up
Warm-up
Run 400m

3 rounds:
– 5 Inch Worms
– 10 KB Swings
– 15 sit ups

Shoulder Prep:
2 rounds
– 10 banded lat pull downs
– 10 band pull aparts

Strength
Bench Press (5×3 – Ascending)
In between each set of bench presses, perform ME set of strict ring rows (feet elevated) – target 8-10 difficult reps

Metcon
CrossFit Games Open 18.zero
21-15-9
Dumbbell Snatches 50/35
Burpees Jumping Over the Dumbbells

CrossFit WOD, February 15, 2018

Thursday WOD

Warm-up
Warm-up
Row 500m – last 100m no leg drive – hinge at hip and finish with arms

Shoulder Activation:
– T-Spine Extensions on foam roller
– Serratus Wall Activation

2 rounds:
– 5 ring rows
– 5 kang squats (empty BB)
– 5 snatch grip push press (from back rack)
– 5 Overhead Squats

Strength Demo & Group Walk Thru w/ BB

Strength
Snatch – 3 position (Work up to heavy single)
High Hang Snatch + Hang Snatch + Floor Snatch

12 min cap

Focus on reaching full hip extension with each position

Metcon
Metcon
For time:
30 Chest-to-bar pull-ups
20 Overhead Squats, 135/95
15 Chest-to-bar pull-ups
10 Overhead Squats, 135/95

CrossFit WOD, February 14, 2018

Wednesday WOD

Warm-up
Warm-up
Row 500m

2 Rounds:
– 10 Face Pulls
– 10 Banded Good Mornings
– 10 Pushups
– 10 Single Leg Deadlifts (5 ea leg)

Strength
Power Clean and Jerk (15 mins to establish 1RM)

Metcon
Metcon
11-9-7 reps for time of:
Deadlift 275/175
Push Jerk 165/115