CrossFit WOD, January 22, 2020

Wednesday

Warm-up
Warm-up
2 ROUNDS
10 Groiners
10 Alt. Supermans
10 Cossack Squats

2 ROUNDS
1:00 Bike
10 Right and Left Banded Side Steps*
5 BB Kang Squats

*Place band above the knees and take 10 steps to the right and 10 to the left. (if you have the Mark Bell sling shots or small bands they can be used here. Otherwise doubling up on the longer band will work)

Workout
NCFIT Baseline – Strength
ON A 20:00 RUNNING CLOCK…
Build to 5RM Back Squat

**Last Seen 9/27/19
NCFIT Baseline – Sprint
AMRAP x 2 MINUTES
Max Calorie Bike

**Last Seen 9/27/19

CrossFit WOD, January 21, 2020

Tuesday

Warm-up
Warm-up
3 ROUNDS
8/6 Cal Bike
8 Up-Down Step Ups
10 Good Mornings

Into…

3 ROUNDS w/ empty barbell
5 RDLs
5 Hang Muscle Cleans
5 Hang Power Cleans
5 Box Jumps (build in height every round)

Strength
Hang Power Clean (3×3)
FOR LOAD
3×3*
Hang Power Clean

*Goal is heavier than the final set of loading in the workout.

(Score is Weight)

Workout
Metcon
FOR TIME*
15-12-9
Hang Power Clean (95/65)|(65/45)
Box Jump (24)

into…

12-9-6
Hang Power Clean (135/95)|(95/65)
Box Jump (30)

into…

9-6-3
Hang Power Clean (185/125)|(135/95)
Box Jump (30+)

*Heights are the same for all athletes. Goal is three increasing heights for the Box Jump.

(Score is Time)

CrossFit WOD, January 20, 2020

Monday

Warm-up
Warm-up
3 ROUNDS
100m Run
10 Up Downs
:30 Dead Hang
:30 Plank Hold

Into…

2 ROUNDS
:30 Alt. Crossovers
:30 Alt. Scorpions
:30 Alt. Spiderman Lunges
:30 Bird Dogs

Into…

3 ROUNDS
5 Inchworms + Push Ups
10 Scap Push Ups
10 Scap Pull Ups

Skill
Warm-up
ON A 7:00 RUNNING CLOCK…
Pull-Up Progression*

*Bar Hold
Front / Back Positions
Dynamic Kip Swing
Kip Swing + Knees-Up
Single Pull-up

into…

5 SETS FOR QUALITY
2 Kip Swing + 1 Pull-Up + 2 Kip Swing

(No Measure)

Workout
Metcon
AMRAP x 12 MINUTES
8 C2B Pull-Ups
200m Run

(Score is Rounds + Reps)

Optional Cool Down
Warm-up
FOR RECOVERY
2:00 Lax Ball Pec Smash (L)
2:00 Lax Ball Pec Smash (R)

CrossFit WOD, January 19, 2020

Sunday

Warm-up
Warm-up
AMRAP x 5 MINUTES
10 Alt. Sampson Stretches
10 Curtsey Squats
5 Inch Worms + Push-Up
10 Up-Downs

Partner Strength
Clean and Jerk (3-3-3)
IN TEAMS OF 2…

3-3-3
Clean & Jerk*

*P1 completes 3 Clean & Jerk then P2 completes 3 Clean & Jerk for 1 Set, then build and complete sets 2 & 3.

(Score is Weight)

Partner Workout
Metcon
IN TEAMS OF 2…

FOR TIME
120 Wall Balls
60 Clean & Jerk (135/95)|(95/65)
120 Wall Balls
40 Clean & Jerk

*P1 works while P2 rests. Workout must be completed in order. Split reps any way.

(Score is Time)

CrossFit WOD, January 18, 2020

Crossfit

Warm-up
Warm-up
200m Row/Ski
Couch Stretch
Calf Stretch

-Marathon Style Warm Up-
Quad Stretch
Straight Leg March
Inch Worm
Duck Walk
Lateral Lunge

40min Cap on WOD

Metcon
Metcon
For Time:

21-15-9
Push Ups
Pull Ups

– Rest 2 min –

Metcon
For Time:

9-15-21
Cal Row/Ski
Burpees

– Rest 2mins –

Metcon
For Time:

45 Box Jumps
45 GHD Sit ups

45 Sit Ups/V-Ups

CrossFit WOD, January 16, 2020

Crossfit

Metcon
Back Squat (5×2)
Ascending
2RM
DB/KB Lateral Lunge (5×10)
5 Each Leg
Same Weight all sets
Moderate Weight

Metcon
Metcon
12min AMRAP

9 Power Snatch
25ft HS Walk
3 Bar Muscle Ups

TR – 3+

RX – 115/75

Leg/Int – 95/65
4 Around the Worlds
3 C2B

CrossFit WOD, January 15, 2020

Crossfit

Warm-up
Warm-up
4min AMRAP
5 Cal Bike/Ski
10 Scap Pull Ups
8 KB Sumo Dealift
20 Jump Rope

Rest 1 min

4min AMRAP
5 Cal Bike/Ski
5 Kip Swings
10 Knee Raises
8 Russian KBS
20 Jump Ropes

Metcon
Metcon
Partner WOD
13min AMRAP

P1.) Completes….
6 Toes to Bar
14 Russian KBS
24 Double Unders

P2.)… Wall Sit Hold

-Rest 2 –

RX – 70/55

Leg/Int – 55/35

P1.) Completes 1 round While P2 holds wall sit…
once P1 finishes round you switch positions

Metcon
7min AMRAP

ME Cals Bike/Ski/Row

Switch as needed between Partners

CrossFit WOD, January 14, 2020

Crossfit

Weightlifting
Push Press (5×5)
Ascending
5RM
Bent Over Row (5×12)
Same Weight All Sets
Single Arm DB
6 Each Arm

Metcon
Metcon
10min Ladder

1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Jerk

TR – 4+

Add 1 Rep to each movement every round

RX – 155/85

Leg/Int – 115/75

CrossFit WOD, January 13, 2020

Crossfit

Weightlifting
Overhead Squat (5×3)
Ascending
3RM
Dumbbell Bench Press (5×10)
Same Weight All Sets
Moderate Rate

Metcon
Metcon
10-9-8-7-6-5-4-3-2-1

Pull Ups
American KBS
Hand Release Push Ups

TC – 16min
TT – 12min

RX – 55/35

Leg/Int – 35/26