CrossFit WOD, February 25, 2020

Tuesday

Warm-up
Warm-up
ON A 12:00 RUNNING CLOCK…

2 ROUNDS
1:00 Bike
10 Tempo Push-ups (31×1)
10/10 Single Arm Tempo DB Floor Press (3331)
10/10 Single Arm DB Arnold Press

2 ROUNDS
:30 HS Hold
:30 Inch Worms
:30 Burpees
1:00 Bike

*Warm should be performed with a light-moderate DB…

Workout
Metcon
AMRAP x 20 MINUTES
15/12 Cal Bike
15 DB Bench Press (50/35)|(35/20)*
3 Wall Walks

*For the DB Bench, athletes can use flat bench or rest upper back on medball.

(Score is Rounds + Reps)

CrossFit WOD, February 24, 2020

Monday

Warm-up
Warm-up
2-3 ROUNDS (10 MIN CAP)
:30 High Knees
:30 Butt Kicks
10 Scap Pull Ups
5 Cat/Cows
10 Good Mornings
5 Tempo DL (3331)

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

(Score is Load)

Workout
RIPCORD
4 ROUNDS FOR TIME
15 Chest to Bar Pull-ups
15 Deadlift (185/125)|(155/105)
400m Run

Optional Cool Down
Warm-up
FOR RECOVERY
2:00 Banded Hamstring Stretch (L)
2:00 Banded Hamstring Stretch (R)
1:00 Cobra Stretch
1:00 Child’s Pose

(No Measure)

CrossFit WOD, February 23, 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)

*Plate Windmill: Stand with feet under the hips- Keeping the elbows at 90 degrees, rotate the plate around the head clockwise, then reverse and rotate the plate around the head counter clockwise.

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, February 22, 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

Partner 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, February 21, 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#

*Last seen 2018

CrossFit WOD, February 20, 2020

Thursday

Warm-up
Warm-up
PIZZA DELIVERY 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 (R)

(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, February 19, 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

-Quick Demo / Progression-

10 Push Jerks

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)

CrossFit WOD, February 18, 2020

Tuesday

Warm-up
Warm-up
FOR QUALITY @ MODERATE EFFORT (9 MIN CAP)

500m Row or 1500m Bike

2 ROUNDS
5 Bootstrappers
5 PVC Good Mornings
5 Inch Worms + Push-Up

2 ROUNDS
8 Barbell Good Mornings
8 Scap Push-Ups
8 Scap Pull-Ups
8 Tuck Ups

2 ROUNDS
10 RDLs w/ Barbell
10 Perfect Push-Ups
10 Kip Swings or Kip Swing + Knees-Up

Strength
Deadlift (3RM or Heavy 3-Rep)
ON A 15:00 RUNNING CLOCK…
Build to Heavy 3-Rep Deadlift

(Score is Load)

Workout
Metcon
FOR TIME
30-20-10*
Deadlift (245/165)|(165/110)
Toes to Bar

*50 Double Unders after each full set

(Score is Time)

CrossFit WOD, February 17, 2020

Monday

Warm-up
Warm-up
ON A 10:00 RUNNING CLOCK…3-4 ROUNDS
100m Run
10 Reverse Lunges w/ Twist
10 Push Up to Pike
8 Box Step Ups
8 Up Downs (:01 Pause in Perfect Plank)

Workout
Metcon
FOR TIME*
400m Run
50 Box Jump + Step-Down (24/20)
40 DBL KB Front Rack Lunges (35/25)
30 Hand Release Push-ups
50 Up-Downs
30 Hand Release Push-ups
40 DBL KB FR Lunges
50 Box Jump + Step-Down
400m Run

*Weight Vest Optional

(Score is Time)

Cool Down
Warm-up
FOR RECOVERY
5:00 Flow Stretching – Full Body

(No Measure)

CrossFit WOD, February 16, 2020

Sunday

Warm-up
Warm-up
200m Team Run — leave no athletes behind 🙂

2 ROUNDS
5 Inch Worm + Push Up
10 Perfect Stretch*

2 ROUNDS
5 BB Romanian DL
5 Hang Muscle Clean
10 Alt Elbow Punches
5 Strict Press
5 Push Press
5 Back Squats

*1 Perfect Stretch = 1 Lunge and Torso Twist (R) + 1 Lunge and Torso Twist (L) + 1 Hamstring Stretch (R) + 1 Hamstring Stretch (L)

Extended Warm-up
Bear Complex (Build to Moderate-Heavy)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

ON A 8:00 RUNNING CLOCK…
Build to a Moderate-Heavy Set of "Bear Complex"

*1 Rep of Bear Complex is…
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat (or Front Squat)
1 Push Press

**Goal of building session is to build quickly to slightly heavier than workout weight and practice the transition b/t movements. Bar should move quickly and cleanly.

(Score is Load)

Partner Workout
Metcon
IN TEAMS OF 2…

FOR TIME
100 Reps of "Bear Complex" (135/95)|(95/65)*

*1 Rep of Bear Complex is…
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat (or Front Squat)
1 Push Press

*P1 works while P2 rests. Athletes can switch as needed…singles or multiple reps.

(Score is Time)