CrossFit WOD, January 19, 2019

Saturday WOD

Warm-up
Warm-up
Coach’s Choice

Metcon
Metcon
Teams of 3
2 Rounds (30 Minute Cap):
400 Meter Run (together)
100 Dumbbell Snatches (50/35)
400 Meter Run (together)
100 Box Jump Overs (24/20)
400 Meter Run (together)
100 Thrusters (95/65)

– Run together
– Split other work as needed

CrossFit WOD, January 18, 2019

Friday WOD

Warm-up
Warm-up
Row 500m

Mobility
– Thread Needle/Twisted Cross

2 Rounds:
– 10 PVC Pass Throughs
– 10 Yoga Push-ups
– 10 Ring Rows
– 10 Lunges
– 10 KB Swings

Metcon
Metcon
For time:
500m Row/400m Run
10 Bench Press 225/145
1000m Row/800m Run
15 Bench Press 185/125
1500m Row/1200m Run
20 Bench Press 155/105

CrossFit WOD, January 17, 2019

Thursday WOD

Warm-up
Warm-up
Row 500m

Foam Roll – Glutes/Hams/Quads/T-Spine/Lats

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

Strength Demo and Walk-thru

Strength
Metcon
Barbell Cycling –

In 3 mins complete:
– 9 Power Snatches
– 15 Power Cleans
– 21 Push Jerks
– ME OH Squats w/ remaining time

Score is total reps

Rx weight is 135/95
– Scale to where each section can be done unbroken or is 2 quick sets (5-10 sec rest)
– Goal it to practice large TNG sets

Metcon
Metcon
For time:
9 Squat Cleans 135/95
15 Power Snatch 135/95
21 Thrusters 135/95

CrossFit WOD, January 16, 2019

Wednesday WOD

Warm-up
Warm-up
Warm-up
Run 400m

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

2 Rounds:
– Bear Crawl – Pillar to Pillar
– Crab Walk – Pillar to Pillar
– 20 Walking Lunges
– 5 Inch Worms
– 10 Goblet Squats

Strength
Back Squat (Find heavy set of 3 then 2×3 at that weight)

Metcon
Metcon
4 Rounds for time of:
50 Double-unders
25 Push-ups
25 Medicine Ball Cleans 20/14
5 Strict Chest to Bar Pull Ups

CrossFit WOD, January 15, 2019

Tuesday WOD

Warm-up
Warm-up
Warm-up
Run 400m

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

3 Rounds:
– 10 Banded Good Mornings
– 10 V-Ups
– 10 Russian KB Swings
– 5 Inch Worms w/ Push U

Strength
Clean Pull (Find heavy set of 3 in 12 min)
This should be utilized as a primer for the metcon rather than true 3RM

Metcon
CrossFit Games Open 14.3
8-Minute AMRAP:
10 Deadlifts, 135# / 95#
15 Box Jumps, 24" / 20"
15 Deadlifts, 185# / 135#
15 Box Jumps, 24" / 20"
20 Deadlifts, 225# / 155#
15 Box Jumps, 24" / 20"
25 Deadlifts, 275# / 185#
15 Box Jumps, 24" / 20"
30 Deadlifts, 315# / 205#
15 Box Jumps, 24" / 20"
35 Deadlifts, 365# / 225#
15 Box Jumps, 24" / 20"

CrossFit WOD, January 14, 2019

Monday WOD

Warm-up
Warm-up
Run 400m

2 Rounds:
– 10 PVC Around the Worlds (ea direction)
– 10 Banded Pull Aparts
– 10 Air Squats
– 5 Yoga Push Ups
– 10 Good Mornings

Strength
Push Press (Find heavy set of 3 in 12 min)

Metcon
Metcon
21-15-9 reps for time of:

– Dumbbell clean and jerks
– Chest to bar pull-ups
– GHD sit-ups

Men: 35-lb. DBs
Women: 25-lb. DBs

CrossFit WOD, January 12, 2019

Saturday WOD

Warm-up
Warm-up
Coach’s Choice

Metcon
Metcon
Teams of 3:
3 Rounds:
– 75 Squat Cleans
– 400m Team Wall Ball Run (20/14#)

Round 1 – 95/65
Round 2 – 115/80
Round 3 – 135/95

– Split Cleans as needed
– All run together, one wall ball, pass as needed

CrossFit WOD, January 11, 2019

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 Ring Rows
– 10 Lunges
– 10 KB Swings

Strength
Bench Press (3×2)
Find heavy set of 2 then complete 2 more sets at that weight

Metcon
Metcon
AMRAP 3 minutes of:
10/7 Calories Rowing
2 Turkish Get-Ups 50/35
Metcon
AMRAP 3 minutes of:
Burpee Pull-ups, 6" Reach
Metcon
AMRAP 3 minutes of:
30 Double-unders
10/7 Calories Assault Bike
Metcon
AMRAP 3 minutes of:
10 Toes to Bar
5 Kettlebell Swings 70/53

CrossFit WOD, January 10, 2019

Thursday WOD

Warm-up
Warm-up
Run 400m

2 Rounds:
– 25 Jumping Jacks (Clap OH and Clap Behind)
– 10 KB Swings
– 10 KB Goblet Squats
– 10 Single Arm KB Rows (ea arm)
– 10 V-Ups

Gymnastics

Metcon
Metcon
EMOM 10 minutes of:
Odd: 25 Air Squats
Even: ME Handstand Push-ups

Scale HSPU so that athlete completes 8-10 reps ea round

Score it total HSPU

— Rest/Reset for next EMOM in 3 min

Metcon
EMOM 10 minutes of:
Odd: 10 Burpee Box Jumps 24/20
Even: ME DB Step Ups 50s/35s to 20 inch box

Score is total step ups

CrossFit WOD, January 9, 2019

Wednesday WOD

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

3 Rounds:
– 7 Russian KB Swings (heavier than American Swing KB Warm-up weight)
– 7 Burpees
– 7 Banded Good Mornings
– 7 Sit Ups

Strength
Deadlift (Find heavy single in 12 min)
Treat as primer for Metcon – not true 1RM

Metcon
Metcon
3 Rounds for time of:
400m Run
30 Second L-sit
20 Pull-ups, Strict
10 Deadlifts 315/220

L-Sit on rings, parallettes or benches