CrossFit WOD, September 21, 2018

Friday WOD

Warm-up
Warm-up
Run 400m

Shoulder/Hip Mobility:
– Thread the Needle/Twisted Cross
– Pigeon/Spiderman

2 Rounds:
– 25 Jumping Jacks (Clap overhead and clap behind back)
– 10 Band Pull Aparts
– 5 Inch Worms w/ Push-up
– 10 Ring Rows
– 10 Sit-Ups

Strength
Bench Press (Build to heavy set of 2)

Metcon
Metcon
For time:

– 10-8-6-4-2 Bench Press 135/95
– 2-4-6-8-10 Strict Pull Ups
– 15 V-Ups after each round

CrossFit WOD, September 20, 2018

Thursday WOD

Warm-up
Warm-up
Row 500m

2 Rounds:
– 10 KB Goblet Squats
– 10 Ring Rows
– 10 Yoga Push Ups
– 10 KB Swings

Group BB Warm Up
– DL, HPC, FS, PP

Strength
Clean and Jerk (12 min to find heavy single for day)

Metcon
Metcon
For time:

– 20 Snatches 95/65
– 100 Double Unders
– 20 Clean and Jerks 135/95
– 100 Double Unders
– 20 Deadlifts 225/155

CrossFit WOD, September 19, 2018

Wednesday WOD

Warm-up
Warm-up
Row 500m

Hip Mobility
– Spiderman/Pigeon/Down Dog

3 Rounds:
– 5 PVC Kang Squats
– 10 KB Swing
– 10 KB Goblet Squat
– 5 Yoga Push-Ups

Strength
Back Squat (See below – Use same 1RM + 10# for loading calc)
1×5 @ 68%
1×3 @ 77%
1×1+ @ 86%

Metcon
Metcon
AMRAP in 12 min:
– 15 Wall Ball Shots 20/14
– 12 Russian KB Swings 70/55
– 9 Wall Ball Sit-Ups 20/14

Wall Ball Sit-Ups – wall ball touches floor behind head and between legs/feet — NO KIPPING w/ Wall Ball!

CrossFit WOD, September 18, 2018

Tuesday WOD

Warm-up
Warm-up
Row for 3 min
– Pace – 40 sec moderate/20 sec hard

3 Rounds:
– 10 Banded Good Mornings
– 10 Walking Lunge w/ Twist
– 5 Yoga Push Ups

Strength
Deadlift (10 min to work up to heavy set of 3 for day)

Metcon
Metcon
For time:

21-18-15-12-9
– Deadlift 155/105
– Box Jump 24/20

CrossFit WOD, September 17, 2018

Monday WOD

Warm-up
Warm-up
Run 400m

3 rounds:
– 10 KB Swings
– 10 Walking Lunges
– 10 Ring Rows

Squat Therapy
– 5 to 10 perfect reps as close to wall as possible

Strength
Pendlay Row (3×6 at working weight)

Metcon
Metcon
3 Rounds for time:
– 400m Run
– 30 Air Squats
– 15 Pull-Ups

CrossFit WOD, September 15, 2018

Saturday WOD

Warm-up
Warm-up
Coach’s Choice

Metcon
Metcon
In Teams of 3:

25 min AMRAP:
– 40 Chest to Bar Pull-Ups
– 50 Burpees
– 60 Thrusters (see loading below)

Round 1: 75/55
Round 2: 95/65
Round 3: 115/80
Round 4: 135/95
Round 5: 155/105 (AMRAP Thrusters w/ remaining time)

CrossFit WOD, September 14, 2018

Friday WOD

Warm-up
Warm-up
Row 500m

Mobility
– Thread Needle/Twisted Cross
– Pigeon/Spiderman

2 Rounds:
– 10 PVC Pass Throughs
– 10 Yoga Push-ups
– 10 KB Goblet Squats
– 10 KB Swings

Strength
Bench Press (3×3)
Work up to heavy set of 3 and complete two more sets at that weight

Metcon
Metcon
5 Rounds for reps:
– 1 min KB Sumo DL High Pull 53/35
– 1 min "Step Back" Lunges
– 1 min Cal – Air Bike
– 1 min Rest

CrossFit WOD, September 13, 2018

Thursday WOD

Warm-up
Warm-up
Run 400m

2 Rounds:
– 5 Inch Worms w/ Pushup
– 10 Ring Rows
– 10 Banded Good Mornings
– 10 Walking Lunge w/ Twist

Strength
Snatch Pull (5×3 – Ascending)
– Each working set should be 100%+ of 1RM Snatch

Metcon
Metcon
For 20 mins perform:
– Even Min: 3 Deadlifts at 80%
– Odd Min: 3 Bar Muscle Ups

Scale for BMU:
– Technique bias: Ring Row to Dip Transition
– Strength bias: Strict Pull Ups/Feet Elevated Strict Ring Rows/Negative Pull Ups

CrossFit WOD, September 12, 2018

Wednesday WOD

Warm-up
Warm-up
Row 500m

Hip Mobility
– Spiderman/Pigeon/Down Dog

3 Rounds:
– 5 PVC Kang Squats
– 10 KB Swing
– 10 KB Goblet Squat
– 5 Yoga Push-Ups

Strength
Back Squat (See below – Use same 1RM + 10# from last week)
1×3 @ 63%
1×3 @ 72%
1×3 + @ 81%

Last set is ME

Metcon
Metcon
3 Rounds for time:
– 500m Row/Ski
– 20 Power Cleans 135/95

CrossFit WOD, September 11, 2018

Tuesday WOD

Warm-up
Warm-up
3 Rounds:
– 25 Jumping Jacks (clap OH and behind back)
– Bear Crawl (Pillar to Pillar)
– Crab Walk (Pillar to Pillar)
– 10 V-Ups

Shoulder Mobility
– Twisted Cross
– Thread the Needle

Metcon
Metcon
3 Rounds for time:
– 800m Run
– 30 KB Swings 53/35
– 20 Toes to Bar

Gymnastics
Durante’s L-Sit Sequence (3 Rounds)
Sequence:
1 – L-Sit Tucked Legs
2 – L-Sit One Leg Extension – ea leg
3 – L-Sit – both legs extended

1 sec ea position – rest 5 sec
2 sec ea position – rest 5 sec
3 sec ea position – rest 5 sec
2 sec ea position – rest 5 sec
1 sec ea position – round complete