CrossFit WOD, June 5, 2020

Friday

Warm-up
Warm-up
BODY FLOW…
1:00 Cat-Cows
1:00 Elbow to Instep w/ Rotation (each side)
1:00 Tempo Air Squats (5211) (Stay active)
1:00 Wall-Sit

With an empty barbell, perform…
10 Back Squats
8 Cossack Squats
6 Kang Squats
4 Tempo Back Squats

Workout
Metcon
E2MOM x 14 MINUTES
7 Back Squat (155/105)|(135/95)
7 Burpee Over Bar
7 Push Jerk

(Score is Load)

NCMOBILITY
Warm-up

CrossFit WOD, June 4, 2020

Thursday

Warm-up
Warm-up
3-4 ROUNDS (8:00 CAP)
100m Row
10 Alt Groiners
10 Scap Push-Ups
10 Plank to Pike

Workout
Metcon
AMRAP x 21 MINUTES
500m Row
30 Walking Lunges
30 Sit-Ups
400m Run
15 Ring Rows or 10 Strict Pull-Ups
3 Wall Walks

(Score is Rounds + Reps)

Optional Finisher
Metcon
5 SETS
1:00 Wall Sit
1:00 Ring FLR or Weighted Plank

-Rest as Needed b/t Sets-

(No Measure)

CrossFit WOD, June 3, 2020

Wednesday

Warm-up
Warm-up
TABATA (:20 on/:10 off)*
MVMT 1 – Single Unders
MVMT 2 – High Single Unders
MVMT 3 – Alt Right & Left Foot
MVMT 4 – Backwards

*2 Rounds of each movement

Into…

3 ROUNDS
5 Snatch Grip Romanian DL
5 Hang High Pull
5 Hang Muscle Snatch
5 Snatch Grip Push Press (back rack)
5 Hang Power Snatch

Extended Warm-up
Metcon
EVERY 1:30 FOR 5 SETS
25 Double Unders
3-5 TNG Power Snatches*

*Keep loading moderate-light to moderate.

(Score is Weight)

Workout
Metcon
ON A 3:00 RUNNING CLOCK…
50 Double Unders
21 Power Snatch (75/55)|(45/35)

-Rest Remainder-

ON A 3:00 RUNNING CLOCK…
75 Double Unders
15 Power Snatch (95/65)|(65/45)

-Rest Remainder-

ON A 3:00 RUNNING CLOCK…
100 Double Unders
9 Power Snatch (Athlete Choice)

-Rest Remainder-

ON A 5:00 RUNNING CLOCK…
125 Double Unders
Max Power Snatch (Athlete Choice)

(Score is Reps)

CrossFit WOD, June 2, 2020

Tuesday

Warm-up
Warm-up
AMRAP x 6 MINUTES
25ft Toe Walks
25ft Over the Fence/Under the Fence
25ft High Knees
25ft Butt Kickers
25ft High Skips
25ft Broad Jumps

-Rest 1:00-

AMRAP x 3 MINUTES
10 KB Sumo Deadlift
5/5 KB Strict Press
10 Push Up to Pike

Workout
Metcon
3 SETS
800m Run
40 Slam Ball (30/20)|(20/10)
30 Kettlebell Swing (53/35)|(35/26)

-Rest 1:00 b/t Sets-

(Score is Time)

Skill
Metcon
FOR QUALITY
5:00 Play / Practice Handstands, Handstands Holds, or Handstand Walk

(No Measure)

*Post-Workout

CrossFit WOD, June 1, 2020

Monday

Warm-up
Warm-up
3:00 Cardio Choice
(1:00 easy into 1:30 moderate intensity then push hard for the final :30)
into…
AMRAP x 4 MINUTES
8 Alt. Elbow Punches w/ Barbell
8 Front Rack Reverse Lunges
8 Scap Push-Ups (:01 Pause at top & bottom)
8 Jumping Air Squats w/ Slow Descent

*From here, have the athletes line up or move the bars into the racks and begin your teaching and demonstration of the Front Squat.

Strength
Front Squat (5×5)
5×5
Front Squat*

*Keep loading moderate.

(Score is Weight)

Workout
Metcon
"DOUBLE AMRAP"

AMRAP x 6 MINUTES
12/10 Cal Bike
8 Front Rack Lunges (95/65)|(65/45)
8 Hand Release Push-Ups

-Rest 2:00-

AMRAP x 6 MINUTES
12/10 Cal Bike
8 Front Rack Lunges (95/65)|(65/45)
8 Hand Release Push-Ups

(Score is Rounds + Reps)

CrossFit WOD, May 31, 2020

Sunday

Warm-up
Warm-up
TABATA (:20 on/:10 off)…
4 Rounds of each movement, :10 rest between movements.
Tabata 1- Bike (EZ)
Tabata 2- Russian KB Swings
Tabata 3- Bike (Moderate)
Tabata 4- Jumping Air Squats
Tabata 5- Bike (Hard)

Workout
Metcon
5 ROUNDS FOR REPS
1:00 KB Swings (53/35)|(35/26)
1:00 Box Jumps (24/20)
1:00 DB Cleans (50/35)|(35/25)
1:00 Cal Bike

-Rest 1:00 b/t Sets-

*Athletes should start each round at a different station and complete the full round in that order. Ex: start one round on the Swing, another round on the Box Jumps, and so on…Rotate up one station at the start of each round.

(Score is Reps)

CrossFit WOD, May 30, 2020

Saturday

Warm-up
Warm-up
AMRAP x 8 MINUTES
3/3 KB Windmills
5/5 KB Upright Row
5/5 KB Single Arm Shoulder Press
5/5 Staggered Stance Goblet Good Morning

Workout
“DOUBLE TROUBLE”
FOR TIME
50-40-30-20-10
Double Under
Toe to Bar

*Run 400m After Each Set

(Score is Time)

Optional Finisher
Metcon
3 SETS
Max Set Tempo Push-ups (1111)
Superset w/
Max Banded Tricep Extensions*

-Rest 1:30 b/t Sets-

*Attach light band to the rig and go for max set

(No Measure)

CrossFit WOD, May 29, 2020

Friday

Warm-up
Warm-up
BODY FLOW…
1:00 Cat-Cows
1:00 Elbow to Instep w/ Rotation (each side)
1:00 Tempo Air Squats (5211) (Stay active)
1:00 Wall-Sit

With an empty barbell, perform…
10 Back Squats
8 Cossack Squats
6 Kang Squats
4 Tempo Back Squats (30X1)

Strength
Back Squat (5×5 (30X1)*)
5×5 (30X1)*
Back Squat

*Use 75-80% of 5RM for all sets.

(Score is Load)

Workout
Metcon
E2MOM x 14 MINUTES
7 Back Squat (155/105)|(135/95)
7 Burpee Over Bar
7 Push Jerk

(Score is Load)

Cool Down
Warm-up
5:00 Flow Stretching

(No Measure)

CrossFit WOD, May 28, 2020

Thursday

Warm-up
Warm-up
EMOM x 4:00
Min 1 – Row (Mod Effort)
Min 2 – 2 Wall Walks + 8 Ring Rows

Into…

EMOM x 4:00
Min 1 – Row (Mod Effort)
Min 2 – 4 Burpees + 8 Jumping Lunges

Extended Warm-up
Warm-up
3 SETS
5-10 Strict Pull-up
1:00 Handstand Hold

-Rest as Needed b/t Sets-

*Athlete should choose a number for each set that they can do unbroken but is challenging.

(No Measure)

Workout
Metcon
4 ROUNDS FOR TIME
300m Row
30 Plate Ground to OH (45/35)|(35/25)
30 Plate Overhead Lunges

(Score is Time)

Finisher
Metcon
3 SETS
:30 Plank (elbows)
10 V-ups
:30 Right Side Plank
10 V-ups
:30 Left Side Plank

-Rest 1:00 b/t Sets-

(Score is Time)

CrossFit WOD, May 27, 2020

Wednesday

Warm-up
Warm-up
3 ROUNDS
1:00 Bike (Increasing effort each round)
5 Inchworms
10 Step Back Lunges
10 Med Ball Push Presses
10 Jump Squats
5 Broad Jumps

With a barbell…
2 ROUNDS
5/5 Full Grip Elbow Punches
10 Tall Muscle Cleans
10 Empty BB Front Squats
10 Good Mornings

Strength
Metcon
EMOM x 10 MINUTES
Power Clean
+
High Hang Squat Clean
+
Front Squat

*Goal is to start with a moderate load and build to moderate-heavy in first 5 sets. Hold same weight for last 5 sets.

(Score is Load)

Workout
Metcon
AMRAP x 10 MINUTES
2-4-6-8-10…
Power Clean (135/95)|(95/65)
Wall Ball (20/14)|(14/10)

(Score is Rounds + Reps)