CrossFit WOD, March 20, 2020

Friday

Warm-up
Warm-up
2 ROUNDS
5 Bootstrappers
10 Alt Groiners
10 Cossack Squats
10 Scap Pull-Ups

2 ROUNDS
5 Kip Swings
5 MedBall Front Squats
5 MedBall Strict Press
5 MedBall Push Press to Target (WB Target)
5 Wall Balls

Strength
Back Squat (20RM)
FOR LOAD
20RM Back Squat

(Score is Load)

Workout
Metcon
FOR TIME
60 Wall Balls (20/14)|(14/10)
60 Pull-Ups
80 Sit-Ups
40 Pull-Ups
40 Wall Balls

-Hard Cap 15:00-

(Score is Time)

Optional Cool Down
Warm-up
FOR RECOVERY
2:00 Foam Roll (IT Band – L)
2:00 Foam Roll (IT Band – R)
2:00 Foam Roll (T-Spine / Upper Back)

(No Measure)

CrossFit WOD, March 19, 2020

Thursday

Warm-up
Warm-up
1 ROUND
25ft Toe Walks
25ft High Knees
25ft Butt Kickers
25ft Side Shuffle Right
25ft Side Shuffle Left
25ft High Skips

2 ROUNDS
10 Alt Box Step Ups
20 Shoulder Taps
:20- :30 Pike Hold

2 ROUNDS
5 Box Jumps
:15- :20 Handstand Hold*
5 Pike Push-Ups

*For athletes not getting upside down- :30 Plank on hands

Workout
Metcon
FOR TIME
100m Run
10 HSPU*
10 Box Jump Overs (24/20)
200m Run
20 HSPU
20 Box Jump Overs
400m Run
30 HSPU
30 Box Jump Overs
600m Run
40 HSPU
40 Box Jump Overs
800m Run

*Athlete option for barbell Push Press (95/65)|(65/45) through workout in place of HSPU.

(Score is Time)

CrossFit WOD, March 18, 2020

Wednesday

Warm-up
Warm-up
1 ROUND (5-6 min)
1:00 Row (Start EZ, increase pace every :15)
10 Bootstraps
5/5 Single DB Sumo DL
:20 Jump Rope (High Single Unders)

2 ROUNDS
1:00 Row (Start 70%, increase pace every :15)
10 Wide Stance BB Goodmorning
5/5 Single DB Hang Power Clean
:20 Jump Rope (Double Under Scale*)

*Double Under Scale- utilize any scaling options you might want to offer for today’s workout: Penguin Taps, Single-Single-Double, etc

Strength
Sumo Deadlift (9-6-3-1-3-6-9)
FOR LOAD
9-6-3-1-3-6-9
Sumo Deadlift*

*All lifts must be "library" quiet. Goal is to build to heaviest 1 then match or beat your weights on the way back up the ladder.

(Score is Load)

Workout
Metcon
AMRAP x 13 MINUTES
300/250m Row
20 Single DB Power Clean (50/35)|(35/20)
50 Double Unders

*Alternate arms for 20 total reps. Both heads of the DB must touch the ground. Athletes must switch arms when DB is on the ground.

(Score is Rounds + Reps)

Optional Cool Down
Warm-up
FOR RECOVERY
200m Nasal Breathing Walk
1:00 Banded Hamstring Stretch (L)
1:00 Banded Hamstring Stretch (R)
:30 Banded Hamstring w/ Crossbody (L)
:30 Banded Hamstring w/ Crossbody (R)

*Crossbody – swing leg w/ band across to opposite side.

(No Measure)

CrossFit WOD, March 17, 2020

Tuesday

Warm-up
Warm-up
GENERAL WARM-UP
400m Team Run! Get to know 3 people’s names and 1 fact about each person!

Into…

2 ROUNDS — Quality Burpee "Cindy" (no rushing!)
5 Burpees
10 H-R Push-Ups
15 Air Squats

BARBELL WARM-UP (perform with PVC or Barbell)
2 SETS (call the reps quickly for your athletes)

7 Deadlift
7 Hang Muscle Clean
14 Alt. Elbow Punches (7 each side)
-Quick Rest-
7 Front Squats
7 Wide Grip Presses (behind Neck)
7 Hang Muscle Snatch

Workout
Tommy Mac
For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#

CrossFit WOD, March 16, 2020

Monday

Warm-up
Warm-up
BODYWEIGHT FLOW…

2 SETS
10 Alt. Groiners w/ Reach to Ceiling
10 Standing Trunk Twists (each side to side = 1 rep)
10 Alt. Leg Swings
10 Wide Stance Reach-Thrus*
10 Controlled Broad Jumps (land soft)

*Wide-legged stance, reach down to between the feet and then thru the legs

Then…

1 SET
:30 Hollow Hold
1:00 Plank Hold
:30 Bar Hang
1:00 Active Squat Hold

Extended Warm-up
Metcon
3 SETS FOR QUALITY*
5-10 Reps of Strict HSPU or DB Press
5-10 Reps of Strict Ring Rows

*Adjust up or down as needed. Deficit HSPU or Elevated Ring Rows for more advanced.

(No Measure)

Workout
Metcon
EMOM x 20 MINUTES
MIN 1 – 16/13 Cal Bike
MIN 2 – 15 Toes to Bar or 20 Sit-Ups
MIN 3 – Max DB Renegade Rows (50/35)|(35/20)
MIN 4 – Max Rope Climbs

*1 RR = Row L + Row R + Push-up

(Score is Total Reps Each Station)

CrossFit WOD, March 15, 2020

Sunday

Warm-up
Warm-up
PARTNER WARM-UP / EACH COMPLETE 3 ROUNDS!

PARTNER 1:
5 Squat Jumps
5 RDLs
5 Clean Pulls
5 High Pulls
5 Muscle Cleans

PARTNER 2: Row (Increasing effort each set…EZ, Mod, Hard)

Partner Workout
Metcon
IN TEAMS OF 2…

FOR TIME*
500m Row
60 Power Clean (135/95)|(95/65)
1000m Row
40 Power Clean (155/105)|(115/75)
1500m Row
20 Power Clean (185/125)|(135/95)

*P1 works while P2 rests. Partners must alternate every 250m on each row. Partners can switch as needed on the Power Cleans.

(Score is Time)

Cool Down
Warm-up
FOR RECOVERY
5:00 Flow Stretching*

*Suggested Flow…
Cobra Stretch
Pigeon (L-side)
Pigeon (R-side)
Seated Forward Fold
Rebound Recovery

(No Measure)

CrossFit WOD, March 14, 2020

Saturday

Warm-up
Warm-up
AMRAP x 8 MINUTES
100m Jog
5 Push Up to Pike
10 Med Ball Cleans
5 Med Ball Thrusters
10 Kip Swings

Strength
Push Press (10RM)
FOR LOAD
10RM Push Press

(Score is Load)

Workout
Metcon
ON A 15:00 RUNNING CLOCK…
Buy-In:
100 Wall Balls (20/14)|(14/10)

In the remaining time…

AMRAP of:
10 Thrusters (115/75)|(75/55)
10 C2B Pull-Ups

(Score is Rounds + Reps)

CrossFit WOD, March 13, 2020

Friday

Warm-up
Warm-up
1 ROUND
:30 Shoulder Taps
5 Push-Up to Pike
:20 Pike Hold
10 Alt Groiners

2 ROUND
:30 Handstand Hold
10 Up-Downs
10 Box Step Ups
10 DB Deadlifts

Skill
Warm-up
3 SETS
50′ HS Walk or Quad Crawl
20 Slow Deadbugs

-Rest as Needed b/t Sets-

(No Measure)

Workout
Metcon
E4MOM x 16 MINUTES
MIN 1-4 – Run 800m
MIN 5-8 – AMRAP of…
3 Wall Walk
15 Slam Balls (30/20)|(20/10)

-Rest 4:00-

E2MOM x 10 MINUTES
MIN 1-2 – Run 200m
MIN 3-4 – AMRAP of…
2 DB Up-Down (50/35)|(35/20)
4 DB Box Step-Ups (24/20)

(Score is Combined Rounds + Reps)

CrossFit WOD, March 12, 2020

Thursday

Warm-up
Warm-up
PLAY A GAME!

then…

3 ROUNDS
5 Inch Worm + Push-Up
10 KB Sumo DL
:20 Jump Rope*

1st Round: Single Unders
2nd Round: Backwards Single Unders

Workout
Metcon
ON A 3:00 RUNNING CLOCK…
20 Push-up
30 Russian KB Swing (70/53)|(53/35)
75 Double Under

-Rest 1:30-

ON A 5:00 RUNNING CLOCK…
40 Push-up
50 Russian KB Swing
100 Double Under

-Rest 1:30-

ON A 7:00 RUNNING CLOCK…
60 Push-up
70 Russian KB Swing
125 Double Under

*In each set, work until the clock expires or the work is completed. If the work is completed, rest the remainder. Add :01 for every rep not completed to the total time.

(Score is Time Each Set)

CrossFit WOD, March 11, 2020

Wednesday

Warm-up
Warm-up
2 ROUNDS
10 PVC Pass Thrus
5 Push-Up to Pike + :20 Pike Hold
10 Alt Groiners

2 ROUNDS
:20 Active Overhead Hold w/ PVC Pipe*
10 Tempo Overhead Squats (3211)
10 Scap Pull-Ups
5 Kipping Swings

Strength
Front Squat (10RM)
FOR LOAD
10RM Front Squat

(Score is Load)

Workout
Metcon
AMRAP x 9 MINUTES
9 Overhead Squat (95/65)|(65/45)*
9 Up-Downs
9 Knee 2 Elbow

*Option to perform barbell Front Squat if needed.

(Score is Rounds + Reps)