CrossFit WOD, May 6, 2021

Thursday

Warm-up
Warm-up
AMRAP x 5 MINUTES
10 Alt Groiners
10 Bootstrappers
10 Scap Pull-Ups
10 Tuck-Ups

Into…

AMRAP x 5 MINUTES
10 Box Step Ups
:30 Row (Mod)
5 Kipping Swings
5 Hanging Knee Raises

Workout
Metcon
AMRAP x 25 MINUTES
1000/800m Row
14 Alt. Back Rack Lunges (135/95)|(95/65)
16 Toes to Bar
18 Box Jumps (24/20)

(Score is Rounds + Reps)

KG BB: (60/42.5)|(42.5/30)

Cool Down
Warm-up
FOR RECOVERY
1:00 Foam Roll Lats (Each Side)
1:00 Banded Crossbody Hamstring Stretch (Each Side)

(No Measure)

CrossFit WOD, May 5, 2021

Wednesday

Warm-up
Warm-up
3 SETS
20 Banded Pull-Aparts
10 Banded Pass Thrus
20 Jumping Jacks

Into…

3 SETS
10/10 Single Arm ½ Kneeling DB Press
10/10 Single Arm Sumo Deadlift
25ft High Skip
25ft High Knees
25ft Butt Kickers

Strength
Metcon
EMOM x 14 MINUTES
MIN 1 – 4 Push Press (Athlete Choice, Building)*
MIN 2 – :45 Shuttle Run (EZ)

*Start Light and Build to Heavy Set of 4 with Barbell.

(Score is Weight)

Workout
Metcon
AMRAP x 14 MINUTES
10 Alt. DB Snatch + Push Press (50/35)|(35/20)*
200m Run

*1 Rep = 1 DB Snatch then Lower DB to same side Shoulder for Push Press

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/9)

Optional Benchmark
THE NCFIT CINCO
5 ROUNDS FOR TIME
5 Hang Power Clean (155/105)|(115/75)
5 Front Squats
5 Thrusters
5 Shoulder to Overhead
5 Strict HSPU

(Score is Time)

KG BB: (70/55)|(50/35)

CrossFit WOD, May 4, 2021

Tuesday

Warm-up
Warm-up
2 ROUNDS
10 Arm Haulers
10 Hollow Rocks
10 Cossack Squats*

Into…

2 ROUNDS
10 Scap Pull-Ups
5 Ring Rows or Strict Pull-Ups
10 Goblet Squats

*Option to use the KB in the Goblet position for the Cossack Squat in the second round.

Workout
Metcon
FOR TIME
10-15-20-15-10
Chest to Bar Pull-Ups
KB Goblet Squats (70/53)|(53/35)

(Score is Time)

KG KB: (32/24)|(24/16)

Finisher
Metcon
3 ROUNDS FOR QUALITY
7/7 Plate Around the World (Athlete Choice)
14 Superman Rocks
14 DeadBugs

(Score is Weight)

CrossFit WOD, May 3, 2021

Monday

Warm-up
Warm-up
AMRAP x 6 MINUTES
30 Single Unders
10 BW Good Morning
10 Deadbugs
10 Glute Bridge-Ups

Extended Warm-up
Metcon
3 SETS FOR QUALITY
8/8 Single KB RDL (Athlete Choice, Moderate-Heavy)
15 Slow Banded Good Mornings

(No Measure)

Workout
Metcon
5 ROUNDS FOR TIME
15 Deadlifts (225/155)|(155/105)
25 Sit-Ups
35 Double Unders*

*Option for "Unbroken" Double Unders.

(Score is Time)

KG BB: (100/70)|(70/55)

CrossFit WOD, May 2, 2021

Sunday

Warm-up
Warm-up
ON A 7:00 RUNNING CLOCK
500/400m Row (EZ)

Immediately Into…

3 SETS
10 PVC Pass Throughs
5/5 PVC Around the World
10 Tempo PVC Overhead Squats (30X1)
5 PVC Sotts Press

Immediately Into…

Max Row In Time Remaining

Strength
Overhead Squat (5-5-5-5)
5-5-5-5

(Score is Weight)

Workout
Metcon
EMOM x 15 MINUTES
MIN 1 – 8 Overhead Squat (Athlete Choice)
MIN 2 – 15/12 Cal Row
MIN 3 – :50 Static Hold (Athlete Choice)*

*Static Hold Choices…
Wall Sit, Elbow Plank, Hollow Hold, Reverse Plank, Side Planks, DB or KB Farmer Hold / Front Rack Hold / Mixed Rack Hold.

(Score is Weight)

CrossFit WOD, May 1, 2021

Saturday

Warm-up
Warm-up
Running Warm-Up…
3 SETS
:15 Butt Kickers
:15 High Knees
:15 Jumping Jacks
:15 Tuck Jumps

-:30 Rest b/t Sets-

Skill
Metcon
ON A 10:00 RUNNING CLOCK…
Practice Strict Ring Muscle-Ups*

STRICT RMU OPTION 1: Strict Negative Ring Muscle-Ups
STRICT RMU OPTION 2: False Grip Strict Ring Pull-Up
STRICT RMU OPTION 3: False Grip Ring Row

(No Measure)

Workout
Metcon
FOR TIME
1 Mile Run
10 Ring Muscle-Ups
70 Box Jumps (24/20)
10 Ring Muscle-Ups
1 Mile Run

(Score is Time)

RMU OPTION 1: Jumping Ring Muscle-Ups
RMU OPTION 2: Chest to Bar Pull-Ups
RMU Option 3: Jumping pull ups
RMU Option 4: Ring Rows

Partner Workout Option
Metcon
IN TEAMS OF 2…

FOR TIME*
1 Mile Run
20 Ring Muscle-Ups**
140 Box Jumps (24/20)
20 Ring Muscle-Ups
1 Mile Run

*Partners run both miles together. In the other movements, P1 works while P2 holds kettlebells or dumbbells (athlete choice) in a farmers hold. Weights must be held for reps to be performed. Switch as needed.
**Teams have option for 40 Burpee Pull-Ups instead of Muscle-Ups

(Score is Time)

RMU OPTION 1: Jumping Ring Muscle-Ups
RMU OPTION 2: Chest to Bar Pull-Ups

CrossFit WOD, April 30, 2021

Friday

Warm-up
Warm-up
2 ROUNDS
30 Crossbody Mountain Climbers
10 Up-Downs
12 Alt. Lunges
10 Cat-Cows

Into…

2 ROUNDS
10 Clean Grip Deadlifts
7 Barbell Cuban Presses*
5-7 Push-Ups
7-10 Air Squats

*Hands shoulder width on the bar, complete an Upright Row and pause for :01 w/ elbows high and outside. Whip elbows through so the bar is now in the Front Rack Position and complete a Strict Press. Bring the bar down to the shoulders and turn the bar back over and pause again for :01 at the top of the Upright Row before lowering. Each portion of this movement should be segmented.

Strength
Clean (Heavy 1-Rep )
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Clean

(Score is Weight)

Workout
The Chief
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Warm-up
Homework

CrossFit WOD, April 29, 2021

Thursday

Warm-up
Warm-up
AMRAP x 4 MINUTES
5 Inch Worm + Push-Up
:10 Dead Hang
:10 Active Hang
10 Scap Pull-Ups

Into…

AMRAP x 4 MINUTES
15 Tuck-Ups
10 Up-Downs
:15 Tuck Hang

Extended Warm-up
Metcon
EMOM x 8 MINUTES
MIN 1 – 4 Kip Swings + 2 Kipping Pull-Ups + 2 Toes to Bar
MIN 2 – :40 Slow Inchworms w/ Push-Up

(No Measure)

Workout
Metcon
3 ROUNDS FOR TIME
25 Burpees
15 Pull-Up + Toes to Bar*

*1 Pull-Up + 1 Toes to Bar = 1 Rep
**Option to perform 15 Pull-Ups then 15 Toes to Bar if can not easily connect the reps.

(Score is Time)

CrossFit WOD, April 28, 2021

Wednesday

Warm-up
Warm-up
3 SETS
10 Bootstrappers
10 Alt Samson Lunges
10 Push-Up to Pike

Into…

EMOM x 6 MINUTES
MIN 1 – :30/:30 Posterior Movt 1/ Posterior Movt 2
MIN 2 – :45 Machine

*1st Round = Bodyweight Goodmorning / Alt Reverse Lunges
2nd Round = KB Sumo DL / Alt Cossack Squats
3rd Round = KBS / Goblet Lunges

Workout
Metcon
EVERY 5:00 x 5 SETS*
20 Russian KB Swings (53/35)
20 Alt. Goblet Reverse Lunges
40/35 Cal Row

*Rest remaining time before next set

(Score is Slowest Set)

RX+ 70/53
30/25 Cal Bike
Warm-up
Homework

CrossFit WOD, April 27, 2021

Tuesday

Warm-up
Warm-up
2:00 Row

Into…

2 ROUNDS
20 Singles
10 Groiners*
5 Push Up to Pike
10 Elbow Punches

*Perform 10 Air Squats in the second round.

Strength
Metcon
ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex

1 Front Squat
+
1 Thruster
+
1 Push Press

(Score is Weight)

Workout
Metcon
FOR TIME
120 Double Unders
40 Thrusters (75/55)|(65/45)
500/400m Row
40 Thrusters
120 Double Unders

-Time Cap 10:00-

(Score is Time)

BB KG: (35/25)|(30/20)