CrossFit WOD, May 16, 2020

Saturday

Warm-up
Warm-up
AMRAP x 10 MINUTES
200m Run
AMRAP x 1 MINUTE: 3 Strict Pull-up/ 5 Ring Rows + 5 Push-ups + 10 Air Squats

Have everyone grab water and get them by a Bench Press station to review the POP and spotting responsibilities. After that get them lifting!

Strength
Bench Press (1×5)
ON A 15:00 RUNNING CLOCK…
Build to Heavy Set of 5 Bench Press

(Score is Load)

Workout
Metcon
EMOM x 18 MINUTES
MIN 1 – :50 Bike or Row
MIN 2 – 15 Slam Balls then Plank Hold Remainder of Minute
MIN 3 – 10 Ring Rows then Hollow Hold Remainder of Minute

(No Measure)

CrossFit WOD, May 15, 2020

Friday

Warm-up
Warm-up
3 ROUNDS
10 Bootstrappers
10 Alt Groiners
10 Inch Worms + Push-Up

Into…

3 ROUNDS
5 Broad Jumps
10 Jumping Air Squats
10 Push-Up to Pike

Workout
Crossfit Games Open 19.1 (Ages 16-54)
Complete as many rounds as possible in
15 minutes of:

19 wall-ball shots
19-cal. row

Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target

CrossFit WOD, May 14, 2020

Thursday

Warm-up
Warm-up
AMRAP x 8 MINUTES
10 Lunges
5/5 SA Ring Rows
10 Mountain Climbers
10 V-ups or Tuck Ups
10 Slam Balls
5 Inchworms + Push-up

Workout
Metcon
EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Box Jumps (24/20) + 4 Air Squats
MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Kettlebell Swings (light) + 4 Up-Downs
MIN 2 — Row or Bike, Moderate Effort

(No Measure)

Cool Down
Warm-up
ON A 5:00 RUNNING CLOCK…
Foam Rolling or Flow Stretching

(No Measure)

CrossFit WOD, May 13, 2020

Wednesday

Warm-up
Warm-up
AMRAP x 8 MINUTES
10/10 Single Arm DB Bent Over Rows
10 Alt. DB Step-ups
5/5 Single Arm DB Push Press
10 Alt. DB Hammer Curls
:30 Hollow Hold

Skill
Warm-up
ON A 10:00 RUNNING CLOCK…
Handstand Play – Walking, Holding or Building Skill

(No Measure)

Workout
Metcon
5 ROUNDS FOR TIME
400m Run
14 DB Step-Back Lunges (50/35)|(35/25)*
14 HSPU

*Hold the DB Suitcase Style

(Score is Time)

CrossFit WOD, May 12, 2020

Tuesday

Warm-up
Warm-up
EMOM x 3 MINUTES
:30 Sprint (Bike/Run/Row), :30 Rest

Then …

1 ROUND
10 elbow punches
5 inch worms
10 clean deadlifts
20 mountain climbers
5+5 hang high pull + muscle clean
10 alt cossack squats
5 power clean
10 lateral jumps over BB

Strength
Power Clean (10×3)
EMOM x 10 MINUTES
3 Power Cleans

*Build in weight for first 5 minutes, then hold across for the remaining 5 minutes

(Score is Load)

Workout
Metcon
FOR TIME
30-20-10
Burpee Over the Bar
Power Clean (135/95)|(95/65)

(Score is Time)

Finisher
Metcon
NOT FOR TIME
30 Barbell Roll-Outs

(No Measure)

CrossFit WOD, May 11, 2020

Monday

Warm-up
Warm-up
EMOM x 8
Min 1 — 8/6 Cal Bike + Groiners
Min 2 — 10 Slam Balls + (Slam Ball Front Squat → Slamball Thruster)

Skill
Metcon
ON A 10:00 RUNNING CLOCK…
Skill Prep Session for Rope Climb

(No Measure)

Workout
Metcon
AMRAP x 15 MINUTES
15/10 Cal Bike
30 Double Unders
10 Thrusters (95/65)|(65/45)
2 Rope Climbs*

*Legless optional for one or both rope climbs.

(Score is Rounds + Reps)

CrossFit WOD, May 10, 2020

Sunday

Warm-up
Warm-up
Partner Warm-Up!
With a partner, grab a Medball to share and complete…

400m Partner Medball Run (switch as needed)

Into…

1 ROUND:
P1: 5 Straight Leg Deadlifts + 5 Hang Muscle Clean + 5 Hang Power Clean
P2: Spider Lunges & Bootstrapers
Then switch roles!

Into…

1 ROUND:
P1: 10 DB Upright Rows + 5 DBL DB Russian Swings + 5 Tuck-ups
P2: Hollow Body Hold
Then switch roles!

Workout
Metcon
IN TEAMS OF 2…

FOR TIME
200m Sprint
30 Hang Power Clean (135/95)|(95/65)
50 Toes 2 Bar
200m Sprint

-Rest 1:00-

200m Sprint
30 Power Clean (155/105)|(115/75)
40 Toes 2 Bar
200m Sprint

-Rest 1:00-

200m Sprint
30 Squat Clean (185/135)|(135/95)
30 Toes 2 Bar
200m Sprint

*P1 works while P2 rests. Workout must be completed in order. Partner can split the Cleans and TTB any way. For the 200m sprint, each partner must run 100m while the other partner rests.

(Score is Time)

Optional Cool Down
Warm-up
FOR RECOVERY*
3:00 Banded Hamstring Stretch
3:00 Forearm Smash

*For both exercises, perform 1:30 on one side then 1:30 on the opposite side.

(No Measure)

CrossFit WOD, May 9, 2020

Saturday

Warm-up
Warm-up
3 ROUNDS
5/5 SA DB Curl to Arnold Press
8/8 Split Squats
10 Scap Pull-Ups or 10 DB Bent Over Rows
10 Scap Push-Ups
5 Up-Down Broad Jumps

Skill
Metcon
EMOM x 8 MINUTES
MIN 1 – 5 DB Push Press + 4 DB Push Jerks + 3 DB Split Jerk (Building)
MIN 2 – Practice Full Climb or Scaling Option

(Score is Load)

Workout
Metcon
EMOM x 15 MINUTES
MIN 1 – 5 DB Push Press + 4 DB Push Jerks + 3 DB Split Jerk (50/35)|(35/20)
MIN 2 – 200/150m Row
MIN 3 – 2-3 Rope Climbs

(No Measure)

CrossFit WOD, May 8, 2020

Friday

Warm-up
Warm-up
3:00 EZ Bike

Into…

2 ROUNDS
10 Step-Back Groiners + Air Squat*
10 Good Mornings
5 Full-Grip Front Squats or 5 DB Goblet Squats
10 Alt. Sit-Thrus**
5 Close-Grip Push-ups

Strength
Front Squat (3-3-3*)
3-3-3*
Front Squat

*Set 1 – 65-70% x 3
Set 2 – 75-80% x 3
Set 3 – 85-90% x 3+

3+ means athlete performs max reps at that weight with the goal of at least 3.

(Score is Load)

Workout
“POINT BREAK”
FOR TIME
9-7-5-15-12-9
Front Squat (155/105)|(135/95)
Bar Facing Burpee

CrossFit WOD, May 7, 2020

Thursday

Warm-up
Warm-up
2 ROUNDS
10 Alt Cossack Squats
10 Step-Ups or 10 Lunges
10 Shoulder Taps
:10 Hollow Body Hold

Into…

2 ROUNDS
10 Air Squats
10 Box Jumps or 10 Jumping Lunges
2 Wall Walks
10 DB Bent Over Row

Workout
Metcon
4 ROUNDS FOR TIME
5 Box Jumps (30/24)*
9 Strict Pull-Ups
12 HSPU or Seated DB Strict Press
3 Deadlifts (AHAP)

*Box Jumps go up by 10 each round (5-15-25-35)

(Score is Time)