CrossFit WOD, March 30, 2020

Monday

Warm-up
Warm-up
GENERAL WARM-UP
2:00 Quick Bike Warm-Up (1:00 EZ / 1:00 Moderate)
Into…

25’ Alt Spiderman Stretches
25’ Alt Walking Knees to Chest (grab knee and pull into chest)
25’ Alt Soldier Kicks
25’ Toe Touches (grab opposite ankle and bow forward)
Then…Grab a Barbell!

2 SETS
5 Barbell Goodmornings
5 Slow Deadlifts (from below knee to stand)

Strength
Deadlift (1×2)
ON A 12:00 RUNNING CLOCK…
Build to a Heavy 2-Rep Deadlift*

*Start moderate and build to heavy double. Bar must travel all the way up and down under athlete’s control for both reps…no slamming, no dropping.

(Score is Load)

Workout
Metcon
FOR TIME
40 HSPU
25/20 Cal Bike
20 Deadlift (225/155)|(155/105)
30 HSPU
25/20 Cal Bike
15 Deadlift
20 HSPU
25/20 Cal Bike
10 Deadlift

(Score is Time)

CrossFit WOD, March 29, 2020

Sunday

Warm-up
Warm-up
1 ROUND (5:00 Cap)
:30 Wall Sit
:15/:15 Doorway Stretch (L/R)
:30 Reverse Plank
:30 Wall Sit

Immediately into…

3 ROUNDS (5:00 Min Cap)
10 Jumping Air Squats
10 Scap Push Ups
10 Kip Swings

Workout
Metcon
FOR TIME
10 Rounds of "CINDY"*

Immediately into…

"T2B FRAN"
21-15-9
Thrusters (95/65)|(65/45)
Toes to Bar

*1 Round of "CINDY" is…
5 Pull-Ups
10 Push-Ups
15 Air Squats

(Score is Time)

Cool Down
Warm-up
FOR RECOVERY
8:00 Flow Stretching…

Recommended Flow:
Cobra Stretch
Dragon Stretch (L)
Dragon Stretch (R)
Saddle Stretch w/ Arm Cross (L)
Saddle Stretch w/ Arm Cross (R)
Seated Forward Fold
Rebound Recovery

(No Measure)

CrossFit WOD, March 28, 2020

Saturday

Warm-up
Warm-up
1 ROUND (5:00 Cap)
100m Run/Bike/Row
5 Up-Downs
100m Run/Bike/Row
10 KB (or DB) Deadlifts
150m Row/1:00 Run/Bike
5 Burpees
150m Row/1:00 Run/Bike
10 Box Step-Ups or Tuck Jumps
10 Cal Bike Sprint (:30 Run/Row Sprint)

Partner Workout
Metcon
IN TEAM OF 2…

AMRAP x 10 MINUTES
P1 – 200m Run
P2 – 10 Up-Downs then Max KB Swings (53/35)|(35/26)

-Rest 3:00-

AMRAP x 10 MINUTES
P1 – 250/200m Row
P2 – Max Burpee Box Step-Up (24/20)

-Rest 3:00

AMRAP x 10 MINUTES
P1 – :30 Plank Rotations
P2 – Max Cal Bike

*In each AMRAP, P1 is the timer while P2 works for max reps. Once P1 finishes the task, partners switch. The :30 clock for the plank starts once the athlete is in the push-up position.

(Score is Total Reps for Each AMRAP)

Workout
Metcon
AMRAP x 10 MINUTES
200m Run
10 Up-Downs
20 KB Swings (53/35)|(35/26)

-Rest 3:00-

AMRAP x 10 MINUTES
250/200m Row
12 Burpee Box Step-Up (24/20)

-Rest 3:00

AMRAP x 10 MINUTES
:30 Plank Rotations
:30 Max Cal Bike

(Score is Rounds + Reps)

CrossFit WOD, March 27, 2020

Friday

Warm-up
Warm-up
Grab a barbell!

EMOM x 4 MINUTES
MIN 1- 10 Up-Downs
MIN 2- 10 Alt Groaners w/ Twist

Then …

EMOM x 6 MINUTES
MIN 1- 5 Romanian Deadlift (or DB) + 5 Hang Muscle Clean (or DB) + 10 Elbow Punches (or DB Strict Press)
MIN 2- 5 Strict Press (DB) + 5 Push Press (DB) + 5 Push Jerks (DB)

Strength
Hang Clean and Jerk (1×5)
FOR LOAD
Build to a Heavy 5-Rep Hang Power Clean & Push Jerk

(Score is Load)

Workout
DT
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009

*Last Seen 9/20/19
Warm-up
FOR RECOVERY
3:00 Lat Smash (1:30 R/L)
3:00 Forearm Smash (1:30 R/L)

(No Measure)

Optional Cool Down
Warm-up
FOR RECOVERY
3:00 Lat Smash (1:30 R/L)
3:00 Forearm Smash (1:30 R/L)

(No Measure)

CrossFit WOD, March 26, 2020

Thursday

Warm-up
Warm-up
3 ROUNDS
1:00 Row, Bike or Run
8/8 Single DB Crossbody DL**
8/8 Single DB Alt. Hang Snatch
8/8 Single DB Strict Press
16 DB Slides (in plank position)

Then review each movement in the Workout…

2 ROUNDS
:30 Jump Rope (Single Unders, High Single Unders, Double Unders)
:30 Slam Ball or DB DL
:30 Slam Ball or DB Thruster

Workout
Metcon
FOR TIME
100 Double Unders
50 Slam Balls (20/15)|(15/10)
50 Walking Lunges
50 Wall Ball w/ SB*
100 Double Unders
40 Slam Balls
40 Walking Lunges
40 Wall Ball w/ SB
100 Double Unders
30 Slam Balls
30 Walking Lunges
30 Wall Ball w/ SB

*If possible, use the Slam Ball as the object for the WB Toss to mix it up! If not, use a standard WB (20/14)|(14/10).

(Score is Time)

Finisher
Metcon
FOR QUALITY
100 Heel Taps Over KB
100 Elbow Plank KB Touches**

*Complete in any combination of reps / sets.
**Set-up KB arms distance away elbows in the plank. Fingertips should be able to reach the KB handle.

(No Measure)

CrossFit WOD, March 25, 2020

Wednesday

Warm-up
Warm-up
ALT TABATA (:20 work, :10 rest)
MOVT 1- Jumping Jacks → Mountain Climbers
MOVT 2- Alt Groiners → Alt Lunges

Then…

2 ROUNDS:
:30 Pec Smash w/ Lax Ball R/L (or 1:00 Mobility)
10 Scap Push-Ups
5 Slow Push-Ups

Strength
Metcon
5 SETS
7 Bench Press (Athlete Choice)
14 Tempo DB Bent Over Row (1111) (Athlete Choice)

-Rest as Needed b/t Sets-

(Score is Load for Bench)

Workout
Metcon
3 ROUNDS FOR TIME
30 Burpees*
20 Sit-Ups
25/20 Cal Bike

*Burpees go down by 10 reps each round…30-20-10. Situps and Bike Cals stay the same each round.

(Score is Time)

CrossFit WOD, March 24, 2020

Tuesday

Warm-up
Warm-up
QUICK BODYWEIGHT WARM-UP
AMRAP x 4 MINUTES
4 Alternating Lunges w/ PVC Pass-Thru
4 Burpees
4 Hollow Rocks
4 Broad Jumps (or Tuck Jumps)
-Then into a barbell specific warm-up-

BARBELL WARM-UP (can also use DB)
2 SETS
3-5 Reps of Snatch DL (pause at mid-thigh and then complete stand) (or DB DL)
3-5 Reps of Hang + High Pull (DB Hang Hight Pull/arm)
3-5 Reps of Hang Muscle Snatch (DB Hang Muscle Snatch/arm)
3-5 Reps of Behind the Neck Strict Press (DB Strict Press)

Strength
Hang Snatch (1×3)
ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Hang Squat Snatch

(Score is Load)

Workout
Metcon
"DOUBLE AMRAP"

AMRAP x 6 MINUTES
3 Hang Squat Snatch (95/65)|(65/45)
3 Overhead Squats
6 Pull-Ups*

-Rest 3:00-

AMRAP x 6 MINUTES
3 Hang Squat Snatch (95/65)|(65/45)
3 Overhead Squats
6 Pull-Ups*

*Chest 2 Bar is optional in both AMRAPs

(Score is Rounds + Reps)

CrossFit WOD, March 23, 2020

Monday

Warm-up
Warm-up
GENERAL WARM-UP
2 SETS
1:00 Run, Bike, Row, or Ski (increase pace each round)
10 PVC Pass-Thru (or Arm Circles)
10 PVC Presses (or Pike Push-Ups)
10 PVC Good Mornings (or Body Weight Good Mornings)
10 Alternating Groiners
10 Perfect Air Squats
10 Perfect Push-Ups*
10 Perfect Ring Rows/or Strict Pull-Ups (or DB Bent Over Rows)

BARBELL WARM-UP
2-3 SETS (w/ empty barbell or PVC- can also use DB)
5-7 Slow Deadlifts
5-7 Hang Power Cleans
5-7 Alternating Elbow Punches (each side)
5-7 Front Squats
5-7 Strict Press or Push Press

Workout
Metcon
6 SETS
AMRAP x 3 MINUTES
4 Power Clean (115/75)|(75/55)
4 H-R Push-Ups
4 Box Jumps (20/16)*

-Rest 1:00 b/t Sets-

*Athlete can choose to jump-up or step-up but must step-down each rep.

(Score is Rounds + Reps)

Finisher
Metcon
4 SETS
:30 Hollow Flutters
:30 Russian Twist (No Weight)

-Rest as Needed b/t Sets-

(No Measure)

CrossFit WOD, March 22, 2020

Sunday

Warm-up
Warm-up
PARTNER WARM-UP (in teams of 2…)
2 ROUNDS EACH IN EACH PART*

PART A…
P1 COMPLETES…
3 Inchworms + Push Up
3 Burpees
3/3 Bodyweight Lunges

P2: Bike (EZ)

PART B…
P1 COMPLETES…
5 Burpees Over Bar
5 Shoulder Press
5 Front Rack Reverse Lunges

P2: Bike (Mod)

*Partners switch after each round. Once both partners have completed 2xA, then complete 2xB.

Partner Workout
Metcon
IN TEAMS OF 2…

AMRAP x 24 MINUTES*
40 Cal Bike
40 Push Press (135/95)|(95/65)
40 Burpees Over Bar
40 Front Rack Reverse Lunges
400m Run

*P1 works while P2 rests. Workout must be completed in order. For the Run, partners run together. For the other movements, divide as needed.

(Score is Rounds + Reps)

CrossFit WOD, March 21, 2020

Saturday

Warm-up
Warm-up
QUICK MONO WARM-UP
3:00 Row or Bike (Increasing effort each minute, EZ→Mod→Hard)

Then…

TOOMEY SNATCH WARM-UP
2 ROUNDS*
5 Inch worms
5 Behind-the-neck snatch grip presses
5 Behind-the-neck snatch grip presses in a quarter squat
5 Sots presses
5 Continuous jumping squats with barbell or PVC in back rack
10 Alt. Cossack squats w/ barbell or PVC in back rack
5 Hang Muscle Snatches

*PVC pipe for round 1, may progress to barbell for round 2

Workout
“SNATCHING GWEN”
FOR LOAD
15-12-9
"Unbroken" Power Snatch*

*Goal is unbroken in each set. Short rests are permitted overhead and at the waist but reps should be completed Touch-N-Go (TNG) and without dropping the bar. Use the same load for all three sets.

(Score is Load)

Finisher
Metcon
ON A 6:00 RUNNING CLOCK…
Buy-In:
750/650m Row

In the remaining time…

AMRAP of:
Power Snatch (Use the Same Load from Workout)

(Score is Reps)