CrossFit WOD, October 17, 2021

Sunday

Warm-up
Warm-up
AMRAP x 5 MINUTES
12/10 Cal Bike
10 Broad Jumps
8 Barbell RDL

*We have a very brief Warm-Up designed to get the blood flowing and get the athlete beginning the correct movement patterns and priming the CNS.

Strength
Metcon
EVERY 2:00 x 5 SETS
2 Deadlift
+
2 Hang Power Cleans

*Start Moderate, build to Heavy.

(Score is Weight)

Workout
Metcon
5 SETS ON A 3:00 RUNNING CLOCK…
35/28 Cal Bike*
Max Hang Power Clean (155/105)|(115/75) in Time Remaining…

-Rest 1:00 b/t Sets-

*2:00 Max time on Bike.

(Score is Lowest Reps)

KG BB: (70/47.5)|(52.5/35)

Optional Cool Down
Warm-up
FOR RECOVERY
2:00 Pigeon Pose (L)
1:00 Elbow to Instep (L)
1:00 Elbow to Instep (R)
2:00 Pigeon Pose (R)

(No Measure)

CrossFit WOD, October 16, 2021

Saturday

Warm-up
Warm-up
LINE DRILLS (20-25’ for each drill, light jog back to starting position)
Walking Knee Hug
Walking Quad Stretch
Butt Kickers
High Knees
Power Skip

Immediately Into…

3 SETS
20 Band Pull-Aparts
20 Band Upright Rows
20 Band Rows (Band wrapped around an upright)

Workout
Metcon
FOR TIME
1 Mile Run

Immediately Into…

50 Strict Pull-Ups
75 Hand Release Push-Ups
100 Plate Step-Ups (45/35)|(35/15)|(24/20)

Immediately Into…

1 Mile Run

*Partition Pull-Ups and Push-Ups and Step-Ups in any way or order to complete the work. Runs must be completed at start and finish. Hold the plate any way above the waist.
**Weight Vest Optional.

(Score is Time)

Partner Workout Option
Metcon
IN TEAMS OF 2…

FOR TIME
1 Mile Partner Plate Run

Immediately Into…

100 Strict Pull-Ups
150 Hand Release Push-Ups
200 Plate Step-Ups (45/35)|(35/15)|(24/20)

Immediately Into…

1 Mile Partner Plate Run

*Partition Pull-Ups and Push-Ups and Step-Ups in any way or order to complete the work. Hold the plate any way above the waist for Step-Ups.
*Partner 1 Works while P2 Holds the Plate any way above the waist at all times. If the plate touches the ground or is rested anywhere at or below the waist, both partners perform 10 Burpees before resuming. During Step-Ups, plate is being held by the working Partner.
**Weight Vest Optional.

(Score is Time)

CrossFit WOD, October 15, 2021

Friday

Warm-up
Warm-up
AMRAP x 8 MINUTES
6 Barbell Strict Presses
8 Russian Kettlebell Swings
10 Box Step Ups

*At 4:00, swap movements to Push Press, American Kettlebell Swings & Box Jumps
GOAL: Progress in movement complexity, speed, and power as time progresses.

Strength
Push Press (7-Rep Heavy 1)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 7-Rep Push Press

(Score is Weight)

Workout
Metcon
5 ROUNDS FOR TIME
15 Push Press (95/65)|(65/45)
12 Kettlebell Swings (70/53)|(53/35)
9 Box Jumps (30/24)|(24/20)

(Score is Time)

KG BB: (42.5/30)|(30/20)
KG KB: (32/24)|(24/16)

Cool Down
Warm-up
FOR RECOVERY
5:00 Foam Roll Upper Back + Tricep Smash

(No Measure)

CrossFit WOD, October 14, 2021

Thursday

Warm-up
Warm-up
3 SET (6:00 HARD CAP)
:30 Moderate Row
14 Hollow Rocks
7/7 Single Arm Ring Row
10 Samson Lunges

Skill
Metcon
3 SETS FOR QUALITY
3-5 Strict Toes to Bar

Into…

3 SETS FOR QUALITY
5 Double Kip Toes to Bar*

*1 Kip + 1 Kipping Toes to Bar = 1 Rep.

(No Measure)

Workout
Metcon
AMRAP x 8 MINUTES
500/400m Row
15 Toes to Bar

-Rest 2:00-

AMRAP x 8 MINUTES
500/400m Row
20 KB Alt. Goblet Lunges (53/35)|(35/26)

-Rest 2:00-

AMRAP x 8 MINUTES
500/400m Row
15 Ring Rows

*L+R = 1 Rep

(Score is Rounds + Reps)

KG KB: (24/16)|(16/12)

CrossFit WOD, October 13, 2021

Wednesday

Warm-up
Warm-up
EMOM x 10:00 MINUTES
MIN 1 – :20/:20 SA DB Arnold Press
MIN 2 – :20/:20 SA DB Front Squat
MIN 3 – :20/:20 SA DB Deadlift
MIN 4 – :40 Sit-Thrus
MIN 5 – :40 Hollow Hold

COACHES NOTE — Keep DB out for Teaching.

Workout
Ellen
3 rounds for time of:

20 burpees
21 dumbbell snatches
12 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 35-lb. DBs ♂ 50-lb. DBs

Finisher
Metcon
FOR TIME*
21-15-9-15-21
Russian Twists
Hollow Body Flutter Kicks

*L + R = 1 Rep. Option to perform both movements weighted.

(Score is Time)

CrossFit WOD, October 12, 2021

Tuesday

Warm-up
Warm-up
2 ROUNDS
30 Singles
10 Step Back Lunges
5 Push-Up + Shoulder Tap

2 ROUNDS
30 Singles (Single, Single, High Jump)
10 Narrow Stance Squats
10 Slow Shoulder Taps*

*Switch to Pike Shoulder tap in 2nd Round

Skill
Metcon
EMOM x 12 MINUTES
MIN 1 – :45 Practice GOAT Option
MIN 2 – :45 Row or Bike EZ

GOAT Option 1: Pistol Squat
GOAT Option 2: HS Walk or Hold
GOAT Option 3: Rope Climb
GOAT Option 4: Double Unders

(No Measure)

Workout
Metcon
AMRAP x 15 MINUTES*
8-10-12-14…and so on
Air Squat**
Sit-Up***

*30 Double Unders after each full round
**Alt. Pistols Optional
**GHD Sit-Ups Optional

(Score is Rounds + Reps)

Optional Finisher
Metcon
FOR QUALITY
400/200 Alt. Box Step-Ups (24/20)*

Week 2 of 6 — "Chad" Extra Credit

*Weight Vest Optional

(No Measure)

CrossFit WOD, October 11, 2021

Monday

Warm-up
Warm-up
4 ROUNDS
(:15 each)
— Jumping Jacks
— Groiners*
— Alt. V-Ups**
— Air Squats***

*Rounds 3 and 4 switch to Jumping Groiners
**Option to alternate between Alt. Supermans each Round
***Rounds 3 and 4 switch to Jumping Squats

Strength
Clean and Jerk (2-Rep Heavy )
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 2-Rep Power Clean and Jerk

(Score is Weight)

Workout
“THE CALI BEAR”
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (155/105)

*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.

CrossFit WOD, October 10, 2021

Sunday

Warm-up
Warm-up
3 SETS ON A 10:00 RUNNING CLOCK…
250/200m Row (Set 1: EZ // Set 2: Moderate // Set 3: Hard)
6/6 Single Leg DB RDL
8/8 Single Arm Tempo Bent Over Rows (30X1)
20 Plank Shoulder Taps

Workout
Metcon
EMOM x 20 MINUTES
Min 1&2 – 30/24 Cal Row
Min 3&4 – AMRAP of 4 DB "No-Push-Up" Renegade Rows (35/20)|(20/10) + 6 Slam Balls (30/20)|(20/10)*

*L+R = 1 Rep of RR
**Pick-Up where you left off each time in the AMRAP

(Score is Total Rounds + Reps)

KG DB: (15/10)|(10/7.5)
KG SB: (15/10)|(10/5)

Partner Workout Option
Metcon
IN TEAMS OF 2…

FOR TIME
300/240 Cal Row*

*P1 Rows while P2 performs 3 Rounds of 4 DB "No Push-Up" Renegade Rows (35/20)|(20/10) + 6 Slam Balls (30/20)|(20/10). Partners alternate after 3 Rounds are completed.

**L+R = 1 Rep of RR

(Score is Time)

KG DB: (15/10)|(10/7.5)
KG SB: (15/10)|(10/5)

CrossFit WOD, October 9, 2021

Saturday

Warm-up
Warm-up
400m Run or 500/400m Row or 2:00 Bike (Moderate Effort)
Immediately Into…

1 SET
10 Slow Banded Monster Walks (Each Way)
10 Slow Banded Clam Shells (Each Side)
10 Slow Banded Tempo Air Squats (3211)

Immediately Into…

2 Sets
10 Alt. Elbow Punches
3 Inchworms w/ Push-Ups (Keep Legs Straight as possible)
10 Squat Thrusts

Strength
Front Squat (3-3-3*)
*Start Moderate-Heavy and Build to Heavy. Warm-Up sets do not count toward working sets.

(Score is Weight)

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

Optional Finisher
Metcon
FOR QUALITY
250/150 Alt. Box Step-Ups (24/20)*

Week 1 of 6 — "Chad" Extra Credit #2

*Weight Vest Optional

(No Measure)

CrossFit WOD, October 8, 2021

Friday

Warm-up
Warm-up
3 Sets (5:00 CAP)
100m Run
10 Scap Pull Ups
5 Ring Rows*
5/5 Split Stance DB Arnold Presses (L/R)

*Option to swap for Strict Pull Ups/Vertical Ring Rows

COACH GOAL: Filter your athletes towards the "Pull" that would be the best option for the athlete where they are in their upper body pulling development.

Strength
Metcon
3-5 SETS
Max Strict Pull-Ups*

*If using a band, goal is 7-10 challenging Strict Pull-Ups

-Rest as Needed b/t Sets-

(Score is Total Reps)

Workout
Metcon
2 ROUNDS FOR TIME
800m Run

into…

6 ROUNDS
6 Chest to Bar Pull-Ups*
6 SA DB Split Jerk (50/35)|(35/20)**

*Strict Optional
**Switch arms after each full round

(Score is Time)

KG DB: (22.5/15)|(15/10)