CrossFit WOD, October 27, 2020

Tuesday

Warm-up
Warm-up
2 ROUNDS
:30 Banded Plank
10 Banded Pass Through
10 Banded Pull Aparts

Into…

2 ROUNDS
1:00 Bike*
5 SA DB Deadlift (R)
5 SA DB Press (R)
5 Knee Push-Ups
5 SA DB Deadlift (L)
5 SA DB Press (L)

Skill
Metcon
3 SETS FOR QUALITY
:20 Ring Support Hold
:20 Bottom of Ring Dip Hold
3-5 Negative Ring Dips*

*Jump to support, slow negative down.

(No Measure)

Workout
Metcon
5 ROUNDS FOR TIME
15/12 Cal Bike
10 Strict Ring Dips or Box Dips
20 Alt. DB Hang Power Snatch (50/35)|(35/20)

(Score is Time)

CrossFit WOD, October 26, 2020

Monday

Warm-up
Warm-up
3 ROUNDS
30 Single Unders
30 Mountain Climbers
10 Sumo Good Mornings

Following the warm-up, review the Double Unders and Sumo Deadlifts

Extended Warm-up
Metcon
EMOM x 12 MINUTES
MIN 1 – 5 Tempo Sumo Deadlifts (30X1 — Building to Moderate-Heavy)
MIN 2 – :45 Double or Triple Under Practice
MIN 3 – Rest

(Score is Weight)

Workout
Metcon
EMOM x 16 MINUTES
MIN 1 – 5 Sumo Deadlifts (275/185)|(185/135) + 50 Double Unders
MIN 2 – :45 Max Sit-Ups
MIN 3 – 15 Up-Downs + 5 Sumo Deadlifts
MIN 4 – :45 Hollow Hold

(Score is Reps)

CrossFit WOD, October 25, 2020

Sunday

Warm-up
Warm-up
LINE DRILLS (5:00 CAP)
Each drill will be followed up by a jog back to the starting point, keep athletes moving through this together, on your call.

25’ Walking Knee to Chest Stretch
25’ Walking Quad Stretch
25’ Walking Figure 4 Stretch
25’ Walking High Kicks
25’ Butt Kickers
25’ High Knees
25’ Power Skip

-Immediately into-

ON A 5:00 RUNNING CLOCK…
400m Run

AMRAP In Remaining Time…
10 Scap Push-Ups
5 Tempo Push-Ups (30X1)
10 Tempo Air Squats (30X1)

Workout
Metcon
"PAZ"

ON 6:00 RUNNING CLOCK…
Complete 1000m Run*

Into…

AMRAP x 22 MINUTES
23 Air Squats
7 Burpees
14 Push-Ups

Into…

ON 6:00 RUNNING CLOCK…
Complete 1000m Run

*Rest remaining time before AMRAP. Workout originally programmed as just 1000m Buy-In / Cash-Out.
**Weight vest optional for the entire workout.

(Score is Rounds + Reps)

CrossFit WOD, October 24, 2020

Saturday

Warm-up
Warm-up
2 ROUNDS
15/12 Cal Row
10 PVC Pass Throughs
10 PVC Overhead Squats
10 PVC OH Lunge

Into…

2 ROUNDS
15/12 Cal Row
10 Barbell Hang High Pulls
10 Hang Muscle Snatches
:30 OH Barbell Hold

Workout
Metcon
AMRAP x 20 MINUTES*
1 Hang Power Snatch 75/55
2 OH Reverse Lunge
3 KB swings

*Hang Power Snatch Reps Increase by 1, OH Reverse Lunge by 2, KB swings by 3 each round. 1-2-3…2-4-6…3-6-9 and so on.

(Score is Rounds + Reps)

115/85

CrossFit WOD, October 23, 2020

Friday

Warm-up
Warm-up
3 ROUNDS
10 Empty Barbell Good Mornings
20 Glute Bridge-Ups

Into…

3 ROUNDS
10 Empty Barbell Romanian Deadlifts
10 Kipping Swings
10 V-Ups

Strength
Deadlift (1×3)
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Deadlift

(Score is Weight)

Workout
Metcon
FOR TIME
21-18-15-18-21
DB Deadlift (50/35)|(35/20)*
Toes to Bar

*Both heads of each DB must touch the ground each time.

(Score is Time)

CrossFit WOD, October 22, 2020

Thursday

Warm-up
Warm-up
EMOM x 8 MINUTES
MIN 1 – :45 Wall Ball Front Squats*
MIN 2 – :45 Bike**

*2nd round: Change to Wall Ball Push Press to Target, 3rd & 4th round: Change to Wall Ball
**1st round: EZ→ 2nd round: Mod → 3rd & 4th round: Hard

Workout
Metcon
EVERY 3:00 x 18 MINUTES…
30 Wall Balls (20/14)|(14/10)
15/12 Cal Bike
MAX Double Unders in Time Remaining*

*No Additional Rest b/t Sets

(Score is Reps)

Finisher
Metcon
3 SETS FOR QUALITY
1:30 Wall-Sit
:30 Perfect Hollow Rocks

-Rest 1:00 b/t Sets-

(No Measure)

CrossFit WOD, October 21, 2020

Wednesday

Warm-up
Warm-up
3 ROUNDS
10/10 Moose Antlers
10 Hollow Rocks
10 Supermans

Into…

3 ROUNDS
10 Scap Pull-Ups
10 Scap Push-Ups
10 Empty Barbell Good Mornings
10 Alt. Elbow Punches

Skill
Metcon
EMOM x 10 MINUTES
MIn 1 – 2 Ring Pull-Ups + 2 Kip Swings + 2 Hips to Ring
Min 2 – 3 Power Cleans (Building from Moderate to Moderate-Heavy)

(No Measure)

Workout
“UPPERCUT”
ON A 12:00 RUNNING CLOCK…
20 Ring Muscle-Ups

Then in the remaining time…

2 ROUNDS
7 Power Cleans (135/95)|(95/65)
7 Lateral Burpees Over Bar

into…

2 ROUNDS
5 Power Cleans (155/105)|(115/75)
7 Lateral Burpees Over Bar

into…

AMRAP in remaining time of…
3 Power Cleans (185/125)|(135/95)
7 Lateral Burpees Over Bar

No other rep or weight changes in workout.

*New NCFIT Classic Workout!

(Score is Rounds + Reps)

CrossFit WOD, October 20, 2020

Tuesday

Warm-up
Warm-up
3 ROUNDS
9 Up-Downs
7 DB Goblet Cyclist Squats*
5/5 DB Push Press

*Close stance Squat with heels on plate.

Following the warm-up go into your teaching of the Back Squat then review the movements for the workout.

Strength
Back Squat (3-2-1-3-2-1)
ON A 20:00 RUNNING CLOCK…
3-2-1-3-2-1
Back Squat*

*Wave loading…Each corresponding set is heavier than the first.

(Score is Weight)

Workout
Metcon
8 ROUNDS FOR TIME
8 Alt. Single DB Up-Downs (50/35)|(35/20)
10 DB Goblet Squats
12 Alt. DB Snatch

(Score is Time)

Optional Cool Down
Warm-up
FOR RECOVERY
1:00 Samson Stretch (R)
3:00 Saddle Pose
1:00 Samson Stretch (L)

(No Measure)

CrossFit WOD, October 19, 2020

Monday

Warm-up
Warm-up
200m Run

Into…

3 ROUNDS
10 Step-Ups
5/5 Moose Antlers
10 Elbow Punches
5 Strict Press

Following the warm-up go into a quick review of the Push Press then go into your teaching of getting after a max Box Jump.

Skill
Metcon
ON A 12:00 RUNNING CLOCK…
Find a Max Height Box Jump*

*Max one step into Jump. Step or climb down mandatory.

(Score is Height)

Workout
Metcon
AMRAP x 15 MINUTES
9 Box Jump Overs (24/20)
6 Push Press (115/75)|(75/55)
200m Run

(Score is Rounds + Reps)

CrossFit WOD, October 18, 2020

Sunday

Warm-up
Warm-up
FOR TIME (10:00 CAP)
400m Jog

Into…

3 ROUNDS
10 Walking Alt. Samson Stretches
10 Walking Alt. Leg Kicks
5 Inch Worms w/ Push-Up

Into…

200m Jog

Strength
Metcon
EMOM x 10 MINUTES
Min 1 – 10 Seated Alt. DB Arnold Press
MIn 2 – :40 Max Single DB Curls

(Score is Weight)

Workout
Metcon
4 SETS ON A 4:00 CLOCK…
100m Sprint
20 DB Walking Lunges (50/35)|(35/20)
15 DB Hang Power Clean
Max Plank in Remaining Time

-Rest 1:00 b/t Sets-

(Score is Slowest Time)