CrossFit WOD, May 29, 2020

Friday

Warm-up
Warm-up
BODY FLOW…
1:00 Cat-Cows
1:00 Elbow to Instep w/ Rotation (each side)
1:00 Tempo Air Squats (5211) (Stay active)
1:00 Wall-Sit

With an empty barbell, perform…
10 Back Squats
8 Cossack Squats
6 Kang Squats
4 Tempo Back Squats (30X1)

Strength
Back Squat (5×5 (30X1)*)
5×5 (30X1)*
Back Squat

*Use 75-80% of 5RM for all sets.

(Score is Load)

Workout
Metcon
E2MOM x 14 MINUTES
7 Back Squat (155/105)|(135/95)
7 Burpee Over Bar
7 Push Jerk

(Score is Load)

Cool Down
Warm-up
5:00 Flow Stretching

(No Measure)

CrossFit WOD, May 28, 2020

Thursday

Warm-up
Warm-up
EMOM x 4:00
Min 1 – Row (Mod Effort)
Min 2 – 2 Wall Walks + 8 Ring Rows

Into…

EMOM x 4:00
Min 1 – Row (Mod Effort)
Min 2 – 4 Burpees + 8 Jumping Lunges

Extended Warm-up
Warm-up
3 SETS
5-10 Strict Pull-up
1:00 Handstand Hold

-Rest as Needed b/t Sets-

*Athlete should choose a number for each set that they can do unbroken but is challenging.

(No Measure)

Workout
Metcon
4 ROUNDS FOR TIME
300m Row
30 Plate Ground to OH (45/35)|(35/25)
30 Plate Overhead Lunges

(Score is Time)

Finisher
Metcon
3 SETS
:30 Plank (elbows)
10 V-ups
:30 Right Side Plank
10 V-ups
:30 Left Side Plank

-Rest 1:00 b/t Sets-

(Score is Time)

CrossFit WOD, May 27, 2020

Wednesday

Warm-up
Warm-up
3 ROUNDS
1:00 Bike (Increasing effort each round)
5 Inchworms
10 Step Back Lunges
10 Med Ball Push Presses
10 Jump Squats
5 Broad Jumps

With a barbell…
2 ROUNDS
5/5 Full Grip Elbow Punches
10 Tall Muscle Cleans
10 Empty BB Front Squats
10 Good Mornings

Strength
Metcon
EMOM x 10 MINUTES
Power Clean
+
High Hang Squat Clean
+
Front Squat

*Goal is to start with a moderate load and build to moderate-heavy in first 5 sets. Hold same weight for last 5 sets.

(Score is Load)

Workout
Metcon
AMRAP x 10 MINUTES
2-4-6-8-10…
Power Clean (135/95)|(95/65)
Wall Ball (20/14)|(14/10)

(Score is Rounds + Reps)

CrossFit WOD, May 26, 2020

Tuesday

Warm-up
Warm-up
AMRAP x 6 MINUTES
8 Plate G2OH
6 Lunges
50FT Plate Waiter Walk (25’ R/25’ L)*

Workout
Metcon
AMRAP x 30 MINUTES
15/10 Calorie Bike
:30 OH Plate Hold (45/25)
20/15 Calorie Row
20 Step-ups (24/20)
:30 Right Side Plank
:30 Left Side Plank
1:00 Plank on Elbows

(Score is Rounds + Reps)

Finisher
Metcon
3 SETS
30 Plate Good Morning
15 Single Leg Glute Bridge-ups R
15 Single Leg Glute Bridge-ups L

(No Measure)

CrossFit WOD, May 25, 2020

Monday

Warm-up
Warm-up
AMRAP x 6 MINUTES
100m Run
3 Ring Rows or Jumping Pull-ups
3 Push-ups
6 Air Squats

Workout
Murph
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
Metcon
***HOME VERSION***

FOR TIME*
1 Mile Run
100 Pull Option**
200 Push-ups
300 Air Squats
1 Mile Run

*If you have a 20# weighted vest, put it on! Reps for the BW movements can be completed in any sequence.

**Options for Pull – Heavy KB Swings, Bent Over Rows, Renegade Rows (No Push-Up), Heavy DB Deadlift, Ring Rows or any other Pull-Up sub!

(Score is Time)

***LOWER VOLUME VERSION***

FOR TIME*
1 Mile Run
into…
10 ROUNDS
5 Pull Option**
10 Push-Ups
15 Squats
into…
1 Mile Run

*Mandatory break-up the reps into 10 rounds. No vest.

**Options for Pull – Heavy KB Swings, Bent Over Rows, Renegade Rows (No Push-Up), Heavy DB Deadlift, Ring Rows or any other Pull-Up sub!

(Score is Time)

CrossFit WOD, May 24, 2020

Sunday

Warm-up
Warm-up
TABATA WARM-UP…Grab a plate, and a mat:

4 SETS x 4 STATIONS (:20 on / :10 off)
-Rotate between each movement in each set

MOVT 1- Plate G2O
MOVT 2- Plate Strict Press
MOVT 3- Plate Windmill*
MOVT 4- Plate Sit-Ups (press plate to OH position at top of sit-up)

Skill
Warm-up
ON A 8:00 RUNNING CLOCK…
Practice HS Walking Skill*

*Different Drills Depending on Level…
Intro – Box Walk
Intermediate – Spotted Walk
Advanced – Hand Walking & Turn-Arounds

(No Measure)

Workout
Metcon
5 SETS FOR MAX REPS
1:00 Back Rack Lunges (95/65)|(65/45)
1:00 Box Jump Over (24/20)
1:00 Hang Power Clean
1:00 Sit-Ups

-1:00 Rest b/t Sets-

(Score is Reps for Each Set)

CrossFit WOD, May 23, 2020

Saturday

Warm-up
Warm-up
PARTNER WARM-UP…IN TEAMS OF 2:

JUNKYARD DOG WARM-UP
5X EACH PARTNER
P1: Sit with legs straight in front of the body, arms out like a T
P2: Jump over 1 arm + legs + 1 arm x 5 reps

Then…

5X EACH PARTNER
P1 starts at the bottom of a Push-Up while P2 jumps (two-foot takeoff) over their body
P1 comes to the top of a Push-Up while P2 army crawls under their body
Switch after 5 reps

Workout
Metcon
IN TEAMS OF 2…

3 ROUNDS FOR TIME*
1000m Row
80 Wall Balls
60 Burpees

*P1 works while P2 rests. Athletes must switch on the rower every 250m meters. Workout must be completed in order. Athletes can split the reps of the WB or Burpee any way b/t partners.

(Score is Time)

Finisher
Metcon
IN TEAM OF 2…

3 SETS FOR MAX REPS*
:45 Russian Twist
:15 Transition / Rest
:45 Plank Hold
:15 Transition / Rest

P1 performs Russian Twists while P2 holds Plank. Once :45 expires, transition and switch roles.

(No Measure)

CrossFit WOD, May 22, 2020

Friday

Warm-up
Warm-up
GENERAL WARM-UP (7:00)

2:00 on any monostructural piece (moderate!)

INTO…

2 SETS
10 PVC Passes (straight arms and controlled)
10 PVC Snatch Balance (to ½ Squat Power)
10 PVC Back Back Squats (:02 pause in the bottom)
10 PVC Behind the Neck Presses (from the bottom of the last squat!)
20 PVC Hops (jump from side to side)

Strength
Snatch (3RM)
ON A 20:00 RUNNING CLOCK…
Build to 3RM Snatch*

*Power or Full, Athlete Choice

(Score is Load)

Workout
Isabel
For Time: 30 Snatches, 135# / 95#

CrossFit WOD, May 21, 2020

Thursday

Warm-up
Warm-up
Play a Game!

Then…

3 Rounds of…
5/5 SA KB Sumo Deadlift
5/5 SA RKBS
10 Plank Transitions
10 Scap Pull Ups

Workout
Metcon
EMOM x 18 MINUTES
MIN 1 — :50 Max Reps of "KB Flow" (53/35)|(35/26)*
MIN 2 — :50 Max Reps of "BW Flow"**
MIN 3 — :50 Max Reps of Rope Climb

*1 Rep of "KB Flow" is…
1 SA Russian Swing (L)
1 SA KB Hang Clean (L)
1 SA Russian Swing (R)
1 SA KB Hang Clean (R)

**1 Rep of "BW Flow" is…
1 Air Squat
1 Step-Back to Plank
1 Sit-Thru (L)
1 Sit-Thru ®

(Score is Reps)

Finisher
Metcon
3 SETS
1:00 Max Cals on Bike
1:00 KB Plank Taps
1:00 Alt. V-Ups

-Rest 1:00 b/t Sets-

(Score is Lowest Cals on Bike)

CrossFit WOD, May 20, 2020

Wednesday

Warm-up
Warm-up
2:00 EZ ROW…

-Into-

3 ROUNDS (w/ a light DB)…
6 SA Standing DB High Pull (L)
6 SA DB Strict Press (L)
‘25 SA DB OH Walk (L)
6 SA Standing DB High Pull (R)
6 SA DB Strict Press (R)
‘25 SA DB OH Walk ®

-Break out PVC or Barbell Into-

10 Barbell Elbow Punches
10 Strict Presses
10 Push Presses

Strength
Metcon
5 SETS*
1 Push Press
+
2 Push Jerk
+
3 Split Jerks

*Start moderate and build to heavy set with perfect mechanics. Bar can come from the rack or the floor.

(Score is Load)

Workout
Metcon
AMRAP x 10 MINUTES
6 Push Jerk (155/105)|(115/75)
15/12 Cal Row

(Score is Rounds + Reps)

Optional Cool Down
Warm-up
FOR RECOVERY
5:00 Foam Rolling Upper Back / Shoulders

(No Measure)