WODS 2/12-2/18
Feb
11
to Feb 18

WODS 2/12-2/18

MONDAY 2/12/2018

WARMUP:

500 METER ROW

      THEN

:30 Seconds

Knuckle Drags 

Walkouts 

Active Samson 

Active Spidermans 

Air Squats 

Push-up to Down Dog

 

Pigeon Pose – 1 Minute Each Side

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

 

Deadlift

Build to a Heavy Set of 3

 

Dividing group into teams of 2-3 based on similar estimated weights. Athletes will have 15 minutes to build to a heavy triple. A good stopping point for individuals is when form is compromised because of the load on the barbell. Following this time period, athletes will bring their barbells back out to the floor, load up workout weight, and run through a practice round.

 

“Optimus Prime”

AMRAP 7: 

Wallballs (20/14)

On the Minute – 5 Deadlifts (225/155)

 

Big deadlift focus today with a CFT repeat workout to finish things out. Athletes will begin by building to a heavy triple on deadlift before moving onto “Optimus Prime”. In the metcon, athletes will complete as many wallballs as possible in seven minutes. The workout begins with wallballs and on the top of the minute, starting on the 1:00 mark, athletes will perform 5 deadlifts at a moderate weight before beginning their wallballs again. This should be a weight that athletes are able to undoubtedly complete unbroken every single round. Score is total wallballs.

 

TUESDAY 1-13-2018

WARMUP:

 

:30 Seconds

Assault Bike 

Active Spidermans

Row

Push-up to Down Dog

Assault Bike

Active Samson

Row

GHD

 

Wrist Stretch – 1 Minute

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.

Childs Pose – 1 Minute

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

 

“Bar Hopping”

AMRAP 15:

15 Hang Power Cleans (135/95)

21/15 Calorie Bike, or Row

15 Chest to Bar Pull-ups

60 Double Unders

Although these will likely be partitioned during the workout, the weight on the barbell for the hang power cleans should be something that athletes are capable of completing unbroken when fresh. The double unders and pull-ups should be performed at a variation that allow athletes to complete the movements in no more than 3 planned sets.

 

 

 

Extra Credit: Gymnastic Conditioning

AMRAP 8:

3 Calorie Row + 3 Kipping Handstand Push-ups

6 Calorie Row + 6 Kipping Handstand Push-ups

9 Calorie Row + 9 Kipping Handstand Push-ups

Continue to add (3) repetitions per round until cap.

 

WEDESDAY 1/14/2018

WARMUP:

 Rowling

 

“Hot Sauce”

AMRAP 3

21/15 Calorie Row 

21 Lateral Erg Burpees 

Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3

18/13 Calorie Row 

18 Lateral Erg Burpees

Max Overhead Squats (95/65)

rest 3 minutes

AMRAP 3

15/11 Calorie Row 

15 Lateral Erg Burpees

Max Overhead Squats (115/80)

rest 3 minutes

AMRAP 3

12/9 Calorie Row 

12 Lateral Erg Burpees

Max Overhead Squats (135/95)

 

In this interval-style workout, the weights on the overhead squats increase with each round as the calories on the rower and burpees decrease. Burpees are lateral over the erg, with no need for athletes to stand to full extension when jumping over. Athletes should be capable of performing at least 25, 20, 15, and 10 repetitions unbroken respectively at each barbell in order to hit the correct stimulus. We want athletes to reach the barbell on each round. One option is to bring down the repetition number is order to achieve this. We can also have athletes move to the barbell with :45 seconds remaining with each round no matter where they are on the burpees. Four scores today, which are the total overhead squats from each round. If short on equipment, stagger athletes on opposite 3 minute windows. Partners will help change out weights in this scenario if also sharing barbells.

 

THURSDAY 1/15/2018

WARMUP:

 

Farmers & Lumberjacks

Everyone needs a kettlebell. Divide up into 2 teams. Arrange the kettlebells out on the floor with half the kettlebells on their sides and half standing upright. The “Farmers” have the job of standing all the kettlebells up. The “Lumberjacks” have the job of knocking all the kettlebells down. Kettlebells can only be touched with your hands. A winner is declared when all kettlebells are either up or down. If a game lasts three minutes, time is called and the team with the majority of kettlebells wins. Play 1 to 3 rounds.

 

:20 Seconds

Easy Shuttle Sprints 

Quad Stretch 

Knee to Chest 

Solider Kicks

 

Medium Shuttle Sprints 

Walking Samson 

Walking Spiderman 

Side Lunge

 

Faster Shuttle Sprints 

Air Squats 

High Knees 

Butt Kickers

“Drago”

30-25-20-15-10:

Russian Kettlebell Swings (70/53)

AbMat Sit-ups

10 Meter Shuttle Sprints

In this triplet, looking for athletes to step one weight higher than they are accustomed to on full kettlebell swings to perform these Russian Kettlebell Swings. For this variation, we are only looking for the arms to be parallel to the ground at the apex of the swing. For the shuttle sprints, set cones 10 meters apart. Count a repetition every time one point of contact passes the cones.

FRIDAY 2/15/2018

WARMUP:

 

1 Minute

Easy Row 

Banded Air Squats

:45 Seconds

Medium Row 

Active Spidermans

:30 Seconds

Faster Row 

Push-up to Down Dog

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

 

 

Front Rack Stretch – 1 Minute

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Childs Pose on Box – 1 Minute

With arms together and straight out front on a box, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Box Supported Ankle Stretch – :30 Seconds

Putting the hands on the box for support, pedal the heels back and forth towards the ground to stretch up the calves.

 

 

“Mighty Mouse”

AMRAP 18:

30 Thrusters (95/65)

30 Box Jumps (24/20)

30/21 Calorie Row

30 Toes to Bar

In this chipper workout, athletes should choose a weight on the bar that they are capable of completing in no more than two sets when fresh. On the box jumps, athletes must stand to full extension on each rep as these are traditional box jumps. With the high number of toes to bar, choosing a variation that allows athletes to maintain a steady rhythm will help them progress to more efficient toes to bar quicker than constantly double kipping. If short on rowers, stagger athletes by 3 minutes.

Movement Substitutions

Reduce Reps 

Toes to Space 

Knees to Chest

 

Saturday 2/17/2018

Warmup

 

250 Meter Row 

Quad Stretch 

Knee to Chest 

Solider Kicks

 

250 Meter Row

Side Lunge 

Walking Samson 

Walking Spidermans

 

250 Meter Row

Push-up to Down Dog 

Air Squats 

Slow Burpees

 

“Go Time”

Teams of 3

AMRAP 20:

12/9 Calorie Bike, or Row

8 Burpees

4 Clean and Jerks (115/85)*

 

In today’s team workout, athletes will complete full rounds before switching out to their next teammate. After six total rounds, or two rounds each, athletes will add weight to their barbells. Men will increase by 20# total and women by 10# total. The weights go as followed: (115/85, 135/95, 155/105, 175/115, 195/125). In order to hit the correct stimulus, athletes should choose weights that, if fresh, they are capable of completing 15-12-9-6-3 repetitions without dropping respectively. Teams will use one barbell and add weight, but if there are athletes who plan on using different weights, having multiple barbells is appropriate. Ensure that the room is set up in a manner where athletes doing burpees are not in harms way of dropping barbells.

View Event →

WODS 2/5-2/11
Feb
4
to Feb 11

WODS 2/5-2/11

MONDAY: 2.5.18

WARMUP:

 

Cone Game

Place cones in the center of the room with athletes paired up across from each other. Athletes will assume the bottom of a squat to begin. The coach will call out cues such as “knees, head, feet, shoulders, etc.” and athletes will touch both hands to that body part. When the coach says “cone!” both athletes will attempt to grab the cone. The coach chooses a penalty for the losing athletes. Partners can shift down one cone following each round to face a new opponent. You can also play elimination after a few rounds and determine a winner.

 

:30 Seconds

Push-up to Down Dog 

Air Squats 

Active Spidermans 

Banded Air Squats 

Active Samson

 

MOBILITY: 

Chest Stretch – 1 Minute

Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Actively move back and forth between sides for a minute.

Front Rack Stretch – 1 Minute

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Warrior Squats – 1 Minute

With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms.

 

 

MOVEMENT PREP: (RIG DIP)

10 Second Ring Support Hold 

:5 Second Ring Negative 

3 Ring Dips

 

MOVEMENT PREP: (SQUAT CLEANS)

3 High Pulls 

3 High Hang Muscle Cleans 

3 Front Squats

 

2 High Hang Power Cleans 

2 Hang Power Cleans 

2 Power Cleans

 

1 High Hang Squat Clean 

1 Hang Squat Clean 

1 Squat Clean

 

Build to Workout Weight

 

“Elizabeth”

21-15-9:

Squat Cleans (135/95)

Ring Dips

Movement Substitutions

Reduce Reps 

Banded Ring Dips 

Stationary Dips 

Banded Stationary Dips 

Jump to Support on Rings (control down) 

Push-ups

 

In this CrossFit benchmark workout, looking for athletes to choose a weight on the bar that they are capable of completing 10+ repetitions unbroken when fresh. On the ring dips, athletes should choose a variation that they are capable of completing 7-10 repetitions if they had to. Reducing the reps, adding a band, or putting dumbbells on boxes are just a few of the options provided in movement substitutions.

TUESDAY 2.6.18

WARMUP:

500 Meter Row

      Then

Tabata Style: 20/10

Air Squats

Jumping Squats

Jumping Jacks

Samsons

Toy Soliders

Knees to Chest

Quad Stretch

Broad Jumps

Push Press

5 Sets of 3

(From The Rack)

 

 

“Waterworks”

For Time:

50/35 Calorie Row

40 Kettlebell Swings (53/35)

30 Push Press (115/80)

40 Kettlebell Swings (53/35)

50/35 Calorie Row

In this two part workout, athletes will start out with 5 sets of 3 on Push Press. They have the choice here whether they would like to stay at the same weight across al sets or build in weight as they go. Finding a balance on this strength piece between challenging weights and proper movement. Within the workout, the push press and kettlebell weights should be something that athletes are capable of performing at least 15+ repetitions if they needed to. Push presses will come from the rack in part one and the ground during the workout. If short on rowers, stagger athletes by 3-4 minutes.

 

WEDNESDAY 2.7.2018

WARMUP:

Rowling 

“Eighteen Wheeler”

AMRAP 18:

18/12 Calorie Row, or 12/9 Calorie Assault Bike

15 Wallballs (20/14)

12 Alternating Dumbbell Snatches (50/35)

9 Toes to Bar

Movement Substitutions

Reduce Reps 

Feet as High as Possible 

Knees to Chest  

GHD Sit-ups 

Abmat Sit-ups

 

Longer AMRAP chipper today. In order to hit the desired stimulus of constant movement for 18 minutes, weight on the wallball and dumbbell should be something that athletes are capable of completing in 1-2 sets each round. Also looking to pick a variation for toes to bar that athletes can find a consistent rhythm with, again completing in a maximum of 2 rounds.

 

Thursday 2.8.2018

Warmup:

 

:30 Seconds

Easy Row 

Active Spidermans

 

Medium Row 

Active Samson

 

Faster Row 

Air Squats

 

Pizza Tag

Every athlete in class gets an abmat. The abmat is to be held overhead, similar to a pizza or tray of food. Athletes run around the gym trying to knock over other athletes pizzas while attempting to keep their pizza safe. Every time an athlete has their abmat hit the ground, they must perform 5 air squats before getting back in the game. Play one or two rounds with a time cap and/or play elimination, where last person standing is deemed the winner. You can put a twist on the game where athletes must switch the hand they hold the abmat in every time it hits the ground

 

 

Dumbbell Ankle Stretch – :30 Seconds Each Side

Stepping out into a lunge, place dumbbell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.

 

Pigeon Pose – :30 Seconds Each Side

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

 

.“Buckle Up”

AMRAP 3:

50′ Walking Lunge (No Weight) 

35 AbMat Sit-ups

Max Calorie Row

rest 3 minutes

AMRAP 3:

50′ Walking Lunge (30’s/25’s) 

35 AbMat Sit-ups

Max Calorie Row

rest 3 minutes

AMRAP 3:

50′ Walking Lunge (40’s/30’s) 

35 AbMat Sit-ups

Max Calorie Row

rest 3 minutes

AMRAP 3:

50′ Walking Lunge (50’s/35’s) 

35 AbMat Sit-ups

Max Calorie Row

For this interval workout, cones can be setup 50 feet apart for the walking lunges. The first round is performed with bodyweight, with the following three involving increasing dumbbell (or kettlebell) weights. In order to hit the desired stimulus within these quick rounds, athletes should be able to complete the whole length of the lunge without putting the dumbbells down. With 3 minutes of rest between each effort, looking to push the pace during work intervals. Score today is total calories on the rower after the four rounds. If short on machines, stagger athletes on opposite 3 minute windows.

FRIDAY 2-9-2018

WARMUP: TABATA STYLE

Jumping Jacks 

Active Spidermans

Single Unders

Push-up to Down Dog

Double Unders 

Air Squats

Jumping Squats

Boot Strappers 

 

Wrist Stretch – 1 Minute

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.

Childs Pose – 1 Minute

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Squat Hold – 1 Minute

Using a post for support, assume the bottom of the squat. The goal here is to get the butt as close to the heels as possible and drives the knees out while keeping the heels on the ground. Fight for position over the course of 1 minute.

 

Clean and Jerk

Build to a Heavy Single

 

For athletes with aspirations of competing in the open or local competitions, the squat clean and split jerk will likely be the best choice here. For athletes whose goals do not lie in competing in the sport, we will likely be competing a power clean and push jerk.

 

“Double Time”

AMRAP 10:

50 Lateral Barbell Burpees

100 Double Unders

30 Clusters (115/80)

Movement Substitutions

Reduce Reps 

200 Single Unders

 

Saturday 2-10-2018

“Hot Seat”

3 Rounds:

AMRAP 3: Calorie Bike

AMRAP 2: Power Snatch (95/65)

AMRAP 1: Pull-ups

Rest 2:00

Athletes will work for six minutes straight in “Hot Seat” before resting for two. Each round is scored separately as total reps. To make it simple, athletes can keep a running count from movement to movement. The weight on the barbell should be something that athletes are capable of competing 15+ repetitions when fresh. If unable to bike, complete the first three minute station as a row.

 

Sunday 2/11/2018

AMRAP 18:

21/15 Calorie Row

18 Jumping Lunges

15 AbMat Sit-ups

12 Hand Release Push-ups

 

View Event →
WODS 1/29-2/4
Jan
28
to Feb 4

WODS 1/29-2/4

MONDAY 1/29/2018

WARMUP: 500 Meter Row

Then

TABATA 20 Secs On/10 Secs Off

Walkouts 

Quad Stretch 

Push-up to Down Dog 

Deep Side Lunges 

Slow Burpees 

Air Squats

Samsons

Spidermans 

 

 

Overhead Squat

Heavy Single

 

Giving athletes 15 minute to build to their heavy single on overhead squats. These will be out of the racks, grouping athletes up based on height and estimated weight selection. 

 

“Over and Over”

9-15-21:

Chest to Bar Pull-ups

Burpees

Overhead Squats (95/65)

Great day to work on and improve the overhead squat. Athletes will have the opportunity to build to a heavy single before performing lighter overhead squats in the metcon. Heavy is relative for the day, with mechanics taking priority over load. In the metcon, this should be a weight that athletes are capable of completing the 21+ repetitions unbroken without dropping. The burpees are traditional burpees, with no need to jump over the barbell.

 

WOD

TUESDAY 1/30/2018

WARMUP:

 

1 Minute Bike or Row

15 Air Squats

15 Boot Strappers

 

1 Minute Bike or Row

15 Jumping Squats

10 Broad Jumps

 

1 Minute Bike or Row

15 Box Jumps

10 Barbell Good Mornings

 

 

 

Mobility: 

Wrist Stretch – 1 Minute

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. After 30 seconds, reverse hands by facing fingertips away from the body and repeat active stretching for final 30 seconds.

Box Supported Ankle Stretch – 1 Minute

Putting the hands on the box for support, pedal the heels back and forth towards the ground to stretch up the calves.

 

“Come Clean”

AMRAP 3:

24 Box Jump Overs (24/20) 

18/12 Calorie Assault Bike or Row

Max Power Cleans (115/80)

rest 3 minutes

AMRAP 3:

21 Box Jump Overs (24/20) 

15/10 Calorie Assault Bike, or Row

Max Power Cleans (135/95)

rest 3 minutes

AMRAP 3:

18 Box Jump Overs (24/20) 

12/9 Calorie Assault Bike, or Row

Max Power Cleans (155/105)

rest 3 minutes

AMRAP 3:

15 Box Jump Overs (24/20) 

10/7 Calorie Assault Bike, or Row

Max Power Cleans (185/135)

Short and fast intervals today with equal rest between rounds. When athletes finish the bike, they will complete as many power cleans as possible, which is their score today. Each round is scored separately as total reps. As the repetitions drop with each round, the weight increases. These should all be weight that athletes are able to cycle when fresh. To get an idea of appropriate loading, athletes should be able to complete 20, 15, 10, and 5 repetitions unbroken respectively. The goal today is for every athletes to get to the barbell, so rep schemes can be adjusted as needed to make that happen. If short on equipment or space, stagger athletes on opposite three minute intervals. In this scenario, partners will have to assist is switching out weights after their round is finished.

 

 

 

WOD

WEDNESDAY 1/31/2018

WARMUP:

 

WARMUP: TABATA 20 SECS ON 10 SECS OFF

 

ROW

SAMSONS

ROW

PUSH-UP TO DOWN DOG

ROW

AIR SQUATS

ROW

SLOPPY PUSH-UPS

 

Squat Hold – 1 Minute

Using a post for support, assume the bottom of the squat. The goal here is to get the butt as close to the heels as possible and drives the knees out while keeping the heels on the ground. Fight for position over the course of 1 minute.

 

Then Bands and Rollers

 

 

 

 Thruster

Build to a Heavy Set of 3 from Rack

 

“Blitzen”

5 Rounds:

20/15 Calorie Row

10 Thrusters (115/80)

 

Looking for a slightly heavier load on the barbell today, but something that athletes could still complete for anywhere between 15-20 repetitions when fresh. During the workouts, this should be something athletes will complete in either 1 or 2 sets per round. Stagger athletes by 1:00 or 1:30 today based on equipment availability.

 

THURSDAY 2/1/2018

WARMUP:

:30 Seconds

Easy Bike or Row 

Push-up to Down Dog

Medium Bike or Row 

Air Squats

Fast Bike or Row 

Active Spidermans

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Gymnastics Warmup

:15 Second Hollow Hold 

:15 Second Arch Hold 

10 Scap Pull-ups 

5 Kip Swing 

1-3 Strict Pull-ups

5 Push-ups 

3 Pike Push-ups 

1 Strict Handstand Push-up or 3 Higher Pike Push-ups

 

 

“Onesies”

Athletes Choose 1 From Each Section:

Weightlifting

1RM Deadlift

1RM Bench Press

1RM Back Squat

Gymnastics

Max Strict Pull-ups

Max Weighted Pull-ups

Max Muscle-ups

Max Strict Handstand Push-ups

Conditioning

1 Minute Bike Calories 

500 Meter Row

 

 

Today is all about energy. Blast music, celebrate new records, and have fun. The format is a little different than a typical day. We’ll open up with the WOD Brief and a big group warmup, making sure that athletes feel prepared to tackle to work in front of them. With the weightlifting portion having the potential for the heaviest load, we will allot the most time there, giving 20 minutes for athletes to slowly build their way up to a 1RM. The gymnastics portion will be 10 minutes as those movement are quicker to execute and quicker to fatigue. The final conditioning piece tends to be the most intense.15 minutes here in order to give time to run multiple heats, which helps with equipment shortage and increases the energy.

 

Friday 2.2.18

“Tread Water”

For Time:

2k Row

150 Double Unders 

10 Rounds of Cindy

 

SATURDAY 2.3.18

Teams of 3

AMRAP 25:

120/90 Calorie Assault Bike

75 Thrusters (95/65)

10 Rope Climbs

120/90 Calorie Assault Bike

75 Power Snatches (115/80)

10 Rope Climbs

120/90 Calorie Assault Bike

75 Clean and Jerks (135/95)

10 Rope Climbs

In this partner workout, athletes can break up movements as they see fit, finishing all of one before moving forward to the next. Weights on the barbell should be something that athletes are capable of performing at least 15 Thrusters and 10 Snatches/Clean and Jerks when fresh. Teams of 2 guys and 1 girl will complete (110 Assault) and teams of 1 guy and 2 girls will complete Calories (100 Assault).

 

View Event →
WODS 1/22-1/28
Jan
21
to Jan 28

WODS 1/22-1/28

Monday 1/22/2018

Warmup:

:30 Seconds

Jumping Jacks

Active Spidermans

Single Unders 

Push-up to Down Dog

Higher Single Unders 

Air Squats

Rowling

Have athletes work on their own rower if there is enough equipment or partner them up. Complete 3-5 rounds each of “Rowling”. Goal here is to land exactly on 100 Meters without going over or under. If an athlete lands on 97 or 103 meters, their score is 3. If someone gets a “strike” by landing exactly on 100, they get to choose the group’s penalty, typically a simple bodyweight movement (air squats, burpees, push-ups, etc.)

 

 

Snatch

1 Low Hang Squat Snatch + 1 Squat Snatch

3×2 @ 72%

2×2 @ 77%

2×2 @ 82%

Low hang is just above floor, but not touching. Stand the bar tall, and lower to just above floor. Second repetition starts from the floor.

“Water Power”

AMRAP 15:

60 Double Unders

30/21 Calorie Row

10 Power Snatches (115/80)

In this triplet, looking for athletes to choose a weight on the barbell they are capable of completing unbroken when fresh. The goal here is to move for as much of the 15 minutes as possible, so picking a variation on the rope and a weight that allows athletes to keep moving forward will provide the correct stimulus.

 

TUESDAY 1/22/2018

WARMUP:

 

Line Drills

Jogging around boxes in the center of the room. Alternating between light jog and active stretching.

Quad Stretch 

Knee to Chest 

Solider Kicks 

Knuckle Drags 

Side Lunge 

Cradle Stretch 

Walking Samson 

Walking Spidermans 

Walkouts 

Toe Walk 

Heel Walk 

3 Air Squats + Broad Jump 

High Knees 

Butt Kickers 

Skip for Height 

Skip for Distance

 

Childs Pose on Box – :45 Seconds

With arms together and straight out front on a box, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Box Supported Ankle Stretch – :45 Seconds

Putting the hands on the box for support, pedal the heels back and forth towards the ground to stretch up the calves.

Squat Hold – :45 Seconds

Using the medicine ball to drive the athletes to the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground.

 

“Opening Day”

21 – 15 – 9

Wallballs (20/14)

Pull-ups

Thrusters (95/65)

Box Jumps (24/20)

Kettlebell Swings (53/35)

 

Movement Substitutions

Reduce Reps 

Ring Rows 

Banded Pull-ups 

Jumping Pull-ups

 

Midline/Extra Credit

 

Not For Time:

35 GHD Sit-Ups

35 Hip Ext

20 GHD Sit-Ups

25 Hip Ext

35 AbMat Sit-Ups

35 Supermans

20 AbMat Sit-Ups

20 Supermans

 

WEDNESDAY 1/23/2018

WARMUP:

 

:30 Seconds

Bodyweight Good Mornings

Active Spidermans 

Walkouts 

Active Samson 

Push-up to Down Dog 

Air Squats

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

 

Wrist Stretch – 1 Minute

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. Face fingertips away from body at the 30 second mark.

 

 

3-Position Power Clean

Build to a Heavy Complex

Position 1

Bar at Pockets 

Soft Knee Bend

Chest Slightly Forward

Position 2

Bar Just Above Knee

Shin Vertical

Chest Way Over Bar

Position 3

Bar on Floor 

Bar Over Loops of Laces 

Chest Over or Just In Front of Bar

Knees Slightly Forward of Vertical

 

“Hangover”

3 Rounds:

15 Hang Power Cleans (115/80)

15 Lateral Barbell Burpees

 

 

Building positioning on the power clean to start things off today. One complex is defined as: 1 power clean from the pockets, 1 power clean from just above the knee, and 1 power clean from the floor without putting the barbell down between repetitions. Athletes will build to a heavy set today, with the first clean from the pockets likely being the limiting factor. To get the most out of the metcon to follow, athletes should choose a weight on the barbell that they could complete each set with a maximum of 1 break. This workout is meant to be a burner. Picking a lighter weight may be better to allow athletes to move quickly through this one. Burpees are lateral over the barbell, with no need to

 

THURSDAY 1/24/2018

WARMUP:

 

 

Bike or Row for 3 minutes

Then

Tabata: 20 Seconds on 10 Seconds off of:

Sloppy Pushups

Iron Crosses

Scorpions

Samsons

Spidermans

Knuckle Draggers 

Air Squats

Jumping Squats

 

Couch Stretch – :45 Each Leg 

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Pigeon Pose – :45 Each Leg

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Dumbbell Ankle Stretch – :45 Each Leg

Stepping out into a lunge, place dumbbell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.

 

Dumbbell Walking Lunge

Build to a Heavy 50’ Walking Lunge

“Stepping Stone”

For Time: 

40/30 Calorie Row or Bike

100′ Dumbbell Walking Lunge (50’s/35’s)

25/20 Calorie Row or Bike

100′ Dumbbell Walking Lunge (50’s/35’s)

15/10 Calorie Row or Bike

Before athletes lunge in the metcon, they will establish a heavy 50ft. walking lunge while holding onto dumbbells at their sides. Within the workout, they should look to use a weight they could complete at least 50ft. without taking a break. A course can be set-up with cones, with the length depending on the layout of the gym. 4×25, 2×50, or 1×100 are all options.

 

FRIDAY 1/26/2018

WARMUP:

:30 Seconds

Single Unders 

Air Squats

Single Unders 

Push-up to Down Dog

Single Unders 

Sit-ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats

 

Warrior Squats – 1 Minute

With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms.

Childs Pose on Box – :45 Seconds

With arms together and straight out front on a box, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

 

REHEARSAL 1 Round

On Coach, Moving from Station to Station. 

2 Wallballs 

2 Double Unders

2 Box Jumps

2 Toes to Bar 

2 Chest to Bar Pull-ups

2 Burpees

2 Cleans 

2 Jerks 

2 Snatches 

2 Ring Muscle-ups

“Open Test”

 

AMRAP 20:

50 Wallballs (20/14)

50 Double Unders

40 Box Jumps (24/20)

40 Toes to Bar 

30 Chest to Bar Pull-ups

30 Burpees

20 Cleans (145/100)

20 Jerks (145/100)

10 Snatches (145/100)

10 Ring Muscle-ups

This big, long chipper hits many of the movement we may see over the course of the Open. With a high rep count, the goal for most athletes will be to see how far they can get within 20 minutes. To hit the proper stimulus, we want athletes to reach at least the jerks. Coaches can assist in modifying loading and/or rep schemes to accomplish that. The weight on the barbell should be something that athletes could complete in 1-2 sets when fresh. For athletes who have no aspirations of competing locally or in the Open, we can replace ring muscle-ups with burpee pull-ups. There are a lot of moving parts and things to touch on, so today we’ll walk through things in order during movement prep, familiarizing athletes with the flow and giving them one thing to think about with each movement.

Movement Substitutions

 

DOUBLE UNDERS:

Reduce Reps 

100 Single Unders

 

TOE-TO BAR

Reduce Reps 

Toes as High as Possible 

Knees to Elbows 

Knees to Chest

 

CHEST-TO-BAR

Reduce Reps 

Pull-ups 

Banded Pull-ups 

Ring Row 

Jumping Pull-ups

 

MUSCLE UPS

Reduce Repetitions 

Ring Pull-ups 

Burpee Chest to Bar Pull-ups 

Burpee Pull-ups

 

SATURDAY 1/27/2018

WARMUP:

 

“Different Strokes”

5 Rounds:

1:00 Row for Calories

1:00 Thrusters (95/65)

1:00 10 Meter Shuttle Runs

1:00 Rest

Working for three minutes in a row before resting for one. The score today is total repetitions. Athletes can record their score following each round and add everything up following round five. The weight on the barbell should be something athletes are capable of completing 20+ repetitions unbroken when fresh. As always, if on the fence, lighter is better. Cones can be placed 10 Meters apart, with a rep being counted every time athletes make one point of contact beyond the cone. If limited on equipment and space, stagger athletes by two minutes. If staggered by one, there will likely be a log jam of athletes entering and exiting the rowers.

 

Sunday 1/28/2018

Sit Tight

4 Rounds:

21/15 Calorie Row or Bike 

30 Abmat Sit-Ups

30 Kettlebell Swings (53/35)

Looking for athletes to choose a weight today that they will complete all rounds of kettlebell swings with a maximum of one break.

View Event →
WODS 1/15-1/21
Jan
14
to Jan 21

WODS 1/15-1/21

MONDAY 1/15/2018

WARMUP:

 

Bike or Row for 3 minutes

Then

Tabata: 20 Seconds on 10 Seconds off of:

Sloppy Pushups

Iron Crosses

Scorpions

Samsons

Spidermans

Knuckle Draggers 

Air Squats

Jumping Squats

 

PIGEON POSE 1 MINUTE EACH LEG

 

 

 

Squat Hold – 1 Minute

Using a post or barbell on the ground for leverage, assume the bottom of the squat. The goal here is to get the butt as close to the heels as possible and drive the knees out while keeping the heels on the ground. Fight for position over the course of 1 minute.

Back Squat

3 Sets of 5

 

Breaking athletes out into groups for back squats based on height and estimated weight selection. Athletes should get at least two warm-up sets in before beginning the 3 working sets of 5.

 

 

“Doctor’s Orders”

3 Rounds:

50 Air Squats

35 Push-ups

20/15 Calorie Row

Beginning today with a weightlifting piece followed by a simple triplet for conditioning. Athletes have the choice on the back squats whether to build with each set or stay at the same weight across. We want this to be a challenging weight for 5, but not a maximum weight for 5.

 

Tuesday 1/16/2018

“Handlebars”

4 Rounds:

21/15 Calorie Assault Bike or Row

15 Toes to Bar

7 Power Clean and Jerks (155/105)

 

In this four round triplet, looking for athletes to choose a weight on the barbell that they have the ability to complete unbroken if necessary. However, within the workout these are expected to be performed in small sets or quick singles. If need, stagger athletes by 2-3 minutes based on number of bikes. 

Movement Substitutions

Toes as High as Possible 

Knees to Elbow 

Knees to Chest

 

Extra Credit: Midline

Nor for Time:

4 Sets:

7 Glute Ham Raises

14 Pausing Hip Extensions

21 GHD Sit-Ups

 

WEDNESDAY 1/17/2018

WARMUP:

 

COACHES CHOICE:

 

“Slap Happy”

AMRAP 5:

Buy In: 100 Double Unders

12 Front Squats (95/65)

4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:

Buy In: 100 Double Unders

8 Front Squats (115/80)

4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:

Buy In: 100 Double Unders

4 Front Squats (135/95)

4 Burpee Box Jump Overs (24/20)

Movement Substitutions

Reduce Reps 

200 Single Unders 

1:30 Double Under Practice

 

Working 5 minute intervals today that all begin with a 100 Double Under Buy In. The Buy In only happens once, and in the remaining time athletes will complete as many rounds and reps as possible of front squats and burpee box jump overs. The front squat weights should be something that athletes can clean from the ground and perform unbroken every time they pick up the barbell. With a short window, using a lighter weight if on the fence will get athletes a better workout as they get more work done. All sections will be scored separately. Stagger athletes on opposite intervals if short on equipment/space.

 

THURSDAY 1/18/2017

WARMUP: (Set cones up 10 Meters apart)

2 Rounds of:

Walking Samson

Spidermans

Burpee Broad Jumps

Toy Soliders

High Knees

Lateral Hurdle Walk

 

 

 

 

 

 

Sumo Deadlift

Build to a Heavy 3-Rep

 

Giving athletes 12 minutes for their heavy set of 3. Athletes can use this time to choose their team of 3, working with them for both the weightlifting piece and the metcon.

 

“Lung Butter”

Teams of 3

AMRAP 20:

7 Kettlebell Swings (70/53)

150′ Shuttle Sprint

7/5 Assault Bike or Row Calorie 

150′ Shuttle Sprint

Keeping things varied today by building to a heavy 3-rep Sumo Deadlift. While this may seem like an odd variation of the deadlift, taking things from the sumo stance looks a lot like many real life activities. This included moving furniture, flipping tires, or an defensive stance in sports like basketball and football. The wider stance also brings the quads and glutes into the picture a little more and may reduce the strain on the lumbar spine. This should be heavy for 3, but not a maximal load. Following the weightlifting piece, athletes will break out into teams of 3 for a burner. Athletes will complete full rounds before passing off to a partner. 1 partner working while the other 2 rest. The weight on the kettlebell should be heavier than normal, but something that athletes will complete 7 reps unbroken every turn. Setup cones 50 meters apart for the shuttle sprints to have athletes complete 3 lengths. With this format, the kettlebells and bike will be on opposite ends of the room. Score is total rounds and reps after 20 minutes.

 

FRIDAY 1/19/2018

WARMUP:

 

1 Minute

Easy Row 

Active Spidermans

:45 Seconds

Medium Row 

Push-up to Down Dog

:30 Seconds

Faster Row 

Air Squats

 

Childs Pose – :30 Seconds

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Wrist Stretch – :30 Seconds

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.

Dumbbell Ankle Stretch – :30 Each Side

Stepping out into a lunge, place dumbbell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.

 

 

“Chip Shot”

AMRAP 13:

70 Alternating Dumbbell Snatches (50/35)

60 Wallballs (20/14)

50/35 Calorie Row

40 Handstand Push-ups

Movement Substitutions

Reduce Reps

Push-ups

 

In this Open-style chipper workout, looking for athletes to choose a weight on the dumbbell that they are capable of completing 20+ repetitions unbroken. If athletes have no goals of competing in local competitors or the open, we suggest that they complete regular push-ups. The goal today is for every athlete to get to the handstand push-ups or push-ups, so we can tailor the workout to allow athletes to accomplish that. We typically give dumbbell strict press or push press as a substitute in these situations, but with dumbbells already being used in the workout today, we can make push-ups the first option based on equipment numbers. Stagger athletes by 4 Minutes if short on Rowers. 

 

 Midline
Not for Time:
Accumulate 2:00 on the L-Sit
Every break: 10 AbMat Sit-Ups

 

Saturday 1/20/2018

Warmup:

Coaches Choice

“Ride or Die”

Teams of 3 

AMRAP 25:

200/150 Calorie Assault Bike

120 Chest to Bar Pull-ups 

60 Clean and Jerks (115/80)

50 Clean and Jerks (135/95)

40 Clean and Jerks (155/105)

30 Clean and Jerks (185/135)

20 Clean and Jerks (205/145)

 

Movement Substitutions

Reduce Reps 

Pull-ups 

Ring Rows 

Banded Pull-ups 

Jumping Pull-ups

 

In this workout, partners will see just how far they can get into the clean and jerks within the 25 minutes. Athletes will complete all the reps at one station before moving onto the next. The weights on the barbell are important. If we had to put a number on it, these are weights that athletes are capable of cycling for 15-12-9-6-3 repetitions respectively. If on the fence, going lighter will help preserve the intensity of this workout. Athletes will have one bar, changing weights out as needed. Weights should be stacked neatly out of the way until they need to be used during the workout. It is appropriate for teams to have multiple barbells to support athletes using different weights.

 

Sunday 1/21/2018

Romanian Deadlift

4 sets of 8

“Midline Madness”

4 Giant Sets, Not For Time:
15 Abmat Sit-Ups
20 Hip Extensions
25 Flutter Kicks
30 Banded Good Mornings

Starting off this Sunday with weightlifting followed by some midline work. The Romanian Deadlifts and “Midline Madness” should be completed for quality rather than for load or time. The goal today is to get in some extra volume by focusing on lower intensity accessory work that will supplement the normal high intensity functional movements done throughout the week. Giant sets means that athletes are moving from station to station with a purpose, but not for time. Following the good mornings, athletes may rest as needed before beginning the sit-ups again. A clock doesn’t even have to be set for today’s workout.

 

View Event →
WODS 1/8-1/1/14
Jan
7
8:00 PM20:00

WODS 1/8-1/1/14

MONDAY 1/8/2018

WARMUP:

TABATA 20 SECS ON 10 SECS OFF

 

Jumping Jacks 

Active Spidermans 

Active Samson

Push-up to Down Dog 

Air Squats 

Bear Crawl

Crab Walk

Running in place (High Knees)

 

Wrist Stretch – 1 Minute

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. Face fingertips away from body at the 30 second mark.

Squat Hold – 1 Minute

Using a post for support, assume the bottom of the squat. The goal here is to get the butt as close to the heels as possible and drives the knees out while keeping the heels on the ground. Fight for position over the course of 1 minute.

 

 

 

 

“Sea Sick”

On the 4:00 x 5 Rounds:

21/15 Calorie Row

14 Alternating Dumbbell Snatches (50/35)

7 Burpee Box Jump Overs (24/20)

 

 

In this interval workout, athletes will work in four-minute windows. If they finish the work in two minutes, they will have two minutes to rest before beginning their next round. Round will begin on the 0:00, 4:00, 8:00, 12:00, and 16:00. If short on rowers, start second group two minutes behind. Their rounds will begin on the 2:00, 6:00, 10:00, 14:00, and 18:00. Score today is the slowest round of the five. Weight on the dumbbell snatches should be something that athletes can do all repetitions without stopping on each round. There is no need to come to full extension on the top of the box for burpee box jump overs.

 

 EXTRA CREDIT/Back Squats

5 Reps @ 82%

2 Reps @ 85%

5 Reps @ 82%

2 Reps @ 88%

5 Reps @ 82%

2 Reps @ 91%

 

TUESDAY 1/9/2018

WARMUP:

 

WARMUP: TABATA 20 SECS ON 10 SECS OFF

 

ROW

SAMSONS

ROW

PUSH-UP TO DOWN DOG

ROW

AIR SQUATS

ROW

SLOPPY PUSH-UPS

 

PVC Pass Throughs – 1:00 MINUTE


With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

 

 Strict Handstand Push-ups

EMOM X 5

:30 Seconds Max Reps Strict Handstand Push-ups

 

“Tri Sprint Intervals”

5 Rounds of:

AMRAP 4:

30/20 Calorie Row

15 Burpees lateral over the rower.

AMRAP 10 Meter Shuttles 

rest 4 minutes

 

Exactly like the name suggests, these are short and intense intervals consisting of three different movements. The goal is to get to the shuttle runs on every round, so we can adjust calories on the rower and the bike as necessary. For the shuttles, cones can be set 10 meters apart, counting a rep every time one point of contact passes the cone. If on an Assault Bike, complete 15/9 Calories. Score is number of shuttle sprints on each round. If limited on equipment, start groups on opposite four minute intervals. 

 

WEDNESDAY 1/10/2018

WARMUP:

:30 Seconds

Walkouts 

Bodyweight Good Mornings 

Active Samson 

Active Spidermans 

Air Squats 

Push-up to Down Dog 

Slow Sit-ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

 

 

 

Overhead Stretch on Wall – 1 Minute

Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

Chest Stretch – 1 Minute

Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Actively move back and forth between each side, pausing for a few seconds in order to feel a stretch.

 

 

“Marston”

AMRAP 20:

1 Deadlift (315/205)

10 Toes to Bar

15 Barbell Facing Burpees

 

Movement Substitutions

Reduce Reps 

Toes to Space 

Knees to Elbow 

Knees to Chest

 

THURSDAY 1/11/2018

WARMUP:

 

:20 Seconds

Jumping Jacks

Active Samson

Air Squats

Medicine Ball Foot Taps

Active Spidermans

Medicine Ball Front Squats

Push-up to Down Dog

Knuckle Drags

Medicine Ball Push Press

Musical Wallballs

Every athletes will grab a medicine ball and place it in a straight line in the center of the room. To begin the game, take a ball away. Athletes will jog around the circle to the sound of the music. When you turn off the music, they will try to find a ball to sit on. Athletes that get out will complete a penalty. You will continue to take a ball away per round until just one remains and a winner is decided. You can alternate between jogging, shuffling, skipping, bear crawling, etc. to keep it fun and get more warmed up.

“One-Two Punch”

Teams of 2:

AMRAP 20:

3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs

6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs

9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs

…..

Kettlebell: (53/35)

Box Jump Overs (24/20)

Wallballs (20/14)

In this partner workout, teammates will alternate full rounds. Partner 1 will complete 3-3-3, then Partner 2 will complete 3-3-3. Partner 1 will then complete 6-6-6 and so on. The rep scheme will go up by 3’s until the 20 minutes run out. The weights on both the Kettlebell Swings and Wallballs should be something that athletes could complete the round of 24’s unbroken when fresh. Score today is total reps. Scoring key below:

Both Finish 3’s – 18

Both Finish 6’s – 54

Both Finish 9’s – 108

Both Finish 12’s – 180

Both Finish 15’s – 270

Both Finish 18’s – 378

Both Finish 21’s – 504

Both Finish 24’s – 648

Both Finish 27’s – 810

Both Finish 30’s – 990

FRIDAY 1/12/2018

WARMUP:

 

ANIMAL WARMUP: TABATA STYLE 20 ON 10 OFF

 

Bear Crawl

Crab Walk

Broad Jumps

Inch Worms

Duck Walk

High Knees

Spidermans

Jumping Squats

 

Overhead Stretch on Wall – 1 Minute

Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

 

 

Couch Stretch – 1:00 Each Leg 

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Pigeon Pose – 1:00 Each Leg

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

 

“Guts and Glory”

For Time: 

21 – 15– 9:

 Bike for Calories/Or Row

Thrusters (95/65)

15 – 12 – 9:

Row for Calories

Hang Squat Cleans (95/65)

12 – 9 – 6:

Lateral Burpees over Bar

Overhead Squats (95/65)

This three part workout is completed without any rest between sections. Once athletes finish 9 Thrusters, they will move directly to the 15 Calorie Row. One weight for all three barbells, with the overhead squats likely being the limiting factor. This should be a weight that athletes could complete the first set of every barbell movement unbroken if they had to. Lighter is better today, as we are looking to push the threshold on the barbell. If unable to bike completely, complete 21-15-9 Calorie Row for first round.

 

Extra Credit: AMRAP 7:

20 Double-Unders, 1 Strict Handstand Push-ups

20 Double-Unders, 2 Strict Handstand Push-ups

20 Double-Unders, 3 Strict Handstand Push-ups

Climb until cap is reached

 

SATURDAY 1/13/2018

WARMUP:

 

Coaches Choice

 

“Chain Smoker”

5 Rounds, On the 4:00

15 Pull-ups

18 Alternating Dumbbell Snatches (50/35) 

21/15 Calorie Row, or 15/12 Assault Bike

Similar to workouts we’ve done in the past, the score for “Chain Smoker” is the slowest round of the five. Once athletes complete their last calorie on the bike, they will take the remaining time within the four minute window as rest. Dumbbell weight should be a weight that will be performed in with a maximum of 1 break per round.

Movement Substitutions

Reduce Reps 

Ring Rows

Banded Pull-ups 

Jumping Pull-ups

 

SUNDAY 1/14/2018

5 Rounds:

20 Abmat Sit-Ups

20 Jumping Lunges

100 ft. Kettlebell Farmers Carry (70/53)

In this five round triplet, athletes will complete 10 jumping lunges on each leg. Weight on the kettlebell should be something that athletes could complete with a maximum of 1 break each round. Dumbbells are also acceptable to carry

View Event →
WODS 1/1/2018-1/7/2018
Jan
1
9:00 AM09:00

WODS 1/1/2018-1/7/2018

MONDAY 1/1/2018

Happy New Years! 

 

TUESDAY 1/2/2017

WARMUP: TABATA 20 SECS ON 10 SECS OFF

 

ROW

SAMSONS

ROW

PUSH-UP TO DOWN DOG

ROW

AIR SQUATS

ROW

WALL BALL SHOTS

 

Front Rack Stretch – 1 Minute

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Squat Hold – 1 Minute

Using a post for support, assume the bottom of the squat. The goal here is to get the butt as close to the heels as possible and drives the knees out while keeping the heels on the ground. Fight for position over the course of 1 minute.

 

 

“Dirty 30”

For Time:

30 Box Jumps (24/20)

30 Chest to Bar Pull-ups

30 Kettlebell Swings (53/35)

30 Front Squats (115/80)

30 Toes to Bar 

30 Push Press (115/80)

30 Deadlifts (115/80)

30 Wall Balls (20/14)

30 Burpees

30 Double Unders

 

Movement Substitutions

Reduce Reps 

Pull-ups 

Jumping Chest to Bar Pull-ups 

Jumping Pull-ups 

Banded Chest to Bar Pull-ups 

Banded Pull-ups 

Ring Rows

 

WEDNESDAY 1/3/2018

 

:30 Seconds 

Easy Bike
Active Spidermans
Medium Bike 

Active Samson
Faster Bike
Push-up to Down Dog 

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press 

5 Overhead Squats 

5 Snatch Grip Stiff-Legged Deadlifts

5 Front Squats

 

2 Rounds:

PVC Pass Throughs – :30 Seconds


With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

 

Movement Prep

PVC Drill

Pair athletes up with a buddy. One partner will be performing the drill while the other holds a PVC pipe straight up and down in front of the others body. The goal here is for the athlete doing snatch work to not make contact with the pipe in front of them. To do that, they have to keep the weight close and get the elbows high and outside. Each athlete will perform the following with their PVC pipe from the first position:

5 Down and Ups 

5 High Pulls 

5 Muscle Snatches

Then, with an empty barbell…

1st Position: Pocket

3 High Pulls 

3 Power Snatches

2nd Position: 1 Inch above the knee

3 High Pulls 

3 Power Snatches

3rd Position: From the ground

3 High Pulls 

3 Power Snatches

 

3-Position Power Snatch

Build to a Heavy Complex

 

Teaming athletes up into groups of 2-3 for this portion. Starting light, athletes will have 12 minutes to build to a heavy complex. Extra barbells will go off the floor. At the end of the 12 minutes, athletes will load up their first weight for the metcon on their barbells for a practice round.

Position 1: Pockets

Position 2: 1 inch above the Knee

Position 3: From the ground

 

“Power Wheels”

AMRAP 3:

15/12 Calorie Assault Bike/Row

12 Power Snatches (95/65)

Rest 3:00

AMRAP 3:

15/12 Calorie Assault Bike/Row

8 Power Snatches (115/80)

Rest 3:00

AMRAP 3:

15/12 Calorie Assault Bike/Row

4 Power Snatches (135/95)

 

THURSDAY 1/4/2018

WARMUP:

 

WARMUP: TABATA 20 SECS ON 10 SECS OFF

 

Jumping Jacks 

Active Spidermans 

Active Samson

Push-up to Down Dog 

Air Squats 

Bear Crawl

Crab Walk

Running in place (High Knees)

 

Wrist Stretch – 1 Minute

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. Face fingertips away from body at the 30 second mark.

Squat Hold – 1 Minute

Using a post for support, assume the bottom of the squat. The goal here is to get the butt as close to the heels as possible and drives the knees out while keeping the heels on the ground. Fight for position over the course of 1 minute.

 

Strict Handstand Push-ups

5 Rounds, Not for Score:

1:30 Light Row

:30 Seconds Max Reps Strict Handstand Push-ups

 

“Curve Ball”

For Time: 

100 Double Unders 

50 Abmat Sit-ups 

25 Med-ball Squat Cleans (30/20)

80 Double Unders 

40 Abmat Sit-ups 

20 Med-ball Squat Cleans (30/20)

60 Double Unders 

30 Abmat Sit-ups 

15 Med-ball Squat Cleans (30/20)

40 Double Unders 

20 Abmat Sit-ups 

10 Med-ball Squat Cleans (30/20)

20 Double Unders 

10 Abmat Sit-ups 

5 Med-ball Squat Cleans (30/20)

The med-ball clean is a great way to refine common faults see in the olympic lifts and is incredibly metabolic when performed with high repetitions like today. Great opportunity as coaches in this workout to see and correct athletes on things that likely show up when the have a barbell in their hands. The weight on the med-ball should be something that athletes couple complete the round of 25 unbroken if they needed to.

 

Movement Substitutions

Reduce Reps 

2x Single Unders

 

FRIDAY 12/5/2017

WARMUP:

COACHES CHOICE:

 

 

 Front Squat

3 Reps @ 80%

1 Rep @ 85%

3 Reps @ 80%

1 Rep @ 88%

3 Reps @ 80%

1 Rep @ 91% 

 

Row Conditioning

EMOM x 12 (3 Rounds)

Minute 1 – 21/16 Calorie Row

Minute 2 – 18/14 Calorie Row

Minute 3 – 15/12 Calorie Row

Minute 4 – Rest

 

EXTRA CREDIT: BURPEE BOX JUMP OVERS

AMRAP 2:30: Burpee Box Jump Overs

 – Rest 1:00 – 

AMRAP 1:30: Burpee Box Jump Overs

 – Rest 1:00 –  

AMRAP :30: Burpee Box Jump Overs

Rx Box is 24″/20″, and these are open-standards (box facing). Step-Overs would not be considered Rx.

This will be a repeatable benchmark in our training cycle. Good to set the baseline today with a pace that we are confident we could not only hold throughout, but speed towards the end. Using the video as reference (HERE), it is our aim to minimize all extra steps in this range of motion.

 

SATURDAY 1/6/2018

“Hard Pass”

Teams of 3

AMRAP 25:

100/70 Calorie Row

100 Deadlifts (135/95)

80/60 Calorie Row

80 Hang Power Cleans (135/95)

60/45 Calorie Row

60 Front Squats (135/95)

40/30 Calorie Row

40 Push Jerks (135/95)

20/15 Calorie Row

20 Clusters (135/95)

Another team workout for today where athletes are looking to get as far as possible over the 25 minutes, breaking up repetitions as desired. One weight for all movements, using the push jerk to help athletes decide their loading. It should be a weight that they are confident they could push jerk for 15+ reps if they needed to when fresh. Again, ideally finding partners who are using the same weights, but having multiple barbells to accommodate different athletes is totally ok.

 

SUNDAY: 1/7/2018

“Sneak Attack”

6 Rounds:

21 AbMat Sit-Ups

15 Calorie Row

9 Strict Handstand Pushups

 

 

SKILLS - DOUBLE-UNDERS

Not for Time. Choose an option below:

Option A – 5 Sets of 50 Unbroken Repetitions

Option B – 5 Sets of 40 Unbroken Repetitions

Option C – 6 Sets of 30 Unbroken Repetitions

Option D – 6 Sets of 20 Unbroken Repetitions

Option E – 7 Sets of 10 Unbroken Repetitions

Option F – 8 Sets of :30s on, :30s off practice.

Aim in the task-oriented sets (all but the last practice option) is to rest as little as possible, but ensuring you have enough rest to make the next set unbroken. To be very clear as well, only choose a single option.

View Event →
WODS 12/25-12/31
Dec
25
to Dec 31

WODS 12/25-12/31

MONDAY 12/25/2017

Merry Christmas! Enjoy this wonderful tIme with your families! Here is a workout you van do at home today:

 

“STOCKING STUFFER”

4 ROUNDS:

15 BURPEES

20 SIT-UPS

25 AIR SQUATS

 

 

TUESDAY 12/26/2017

WARMUP: AMRAP 5

5 Burpees

4 Squats

3 Inch Worms

2 Side Lunges

 

 

Hang Squat Snatch

Every 1:30 x 5 Sets:

Hang Power Snatch

Overhead Squat

Hang Squat Snatch

 

Then

 

7 Minutes to Build to Heavy Hang Squat Snatch

 

“Water Wings”

AMRAP 20:

27/21 Calorie Row

21 Chest to Bar Pull-Ups

15 Burpee Box Jumps (24/20) 

9 Clean and Jerks (135/95)

Movement Substitutions

Reduce Reps 

Pull-ups 

Banded Pull-ups 

Ring Rows

 

WEDNESDAY 12/27/2017

WARMUP: 3 Rounds of:

Samson Stretch (do the Samson Stretch once each round for 15-30 Seconds)

Overhead Squat (10 reps with pipe or pvc)

Sit-up (10 Reps)

Superman (15 second hold)

Hollow Rock (15 second hold)

 

 

Barbell Conditioning

EMOM x 5

5 Touch and Go Power Clean and Jerks

“Double Decker”

AMRAP 15:

15 Power Snatches (75/55)

30 Double Unders 

15 Wallballs (20/14)

30 Double Unders

Weight on the barbell today should be light. When fresh, athletes should be able to complete the snatches unbroken without a doubt. Within the workout today, looking to get through the 15 reps in no more than two sets. The same goes for the weight on the wall balls. We want athletes moving for the majority of the AMRAP today. Picking a variation on the rope that allows them to do so will be important. Options listed below in Teaching section.

 

EXTRA CREDIT: Midline

2 Rounds:

50 AbMat Sit-Ups

20 Hip and Back Extensions

 

THURSDAY 12/28/2017

WARMUP:

 

Rowling

Have athletes work on their own rower if there is enough equipment or partner them up. Complete 3 rounds each of “Rowling”. Goal here is to land exactly on 100 Meters without going over or under. If an athlete lands on 97 or 103 meters, their score is 3. If someone gets a “strike” by landing exactly on 100, they get to choose the group’s penalty, typically a simple bodyweight movement (air squats, burpees, push-ups, etc.)

 

“Loose Cannon”

3 Rounds:

3:00 Calorie Row

2:00 Calorie Assault Bike

1:00 Sit-Ups

Rest 2:00

Athletes will work for 6 minutes straight before resting for two minutes. Their score is total reps across all rounds. If it applies start Group 2 on the 4:00. If unable to bike, set-up cones and complete 10 meter shuttle runs, counting every touch as a repetition.

FRIDAY 12/29/2017

500 Meter Row/or 400 Meter Run

Then…………..

ANAIMAL WARMUP: (Tabata Style 20 secs on 10 secs off)

Bear Crawl

Crab Walk

Duck Walk

Inch Worms

 

 

 

Hang Power Clean

Heavy Set of 2

 

Teaming athletes up with athletes who will use similar weights and putting extra barbells away. Athletes will have 12 minutes to build up to their heavy set of 2. Note that the first hang power clean starts with a deadlift and a pause. Looking to make the most change on the hang power clean here as it will transfer over greatly to “DT”. 

 

followed by…

 

“DT”

5 Rounds:

12 Deadlifts (155/105) 

9 Hang Power Cleans (155/105) 

6 Push Jerks (155/105)

Working the skill of the hang power clean before completing the Hero Workout, “DT”. Much of the metcon comes down to the hang power cleans, so great opportunity here to dial in this movement. Looking to keep “DT” metabolic and not so much limited by strength. We want athletes to choose a weight that they could complete one full round unbroken without a doubt if they needed to. Strategy will call for a different approach, but this more moderate load will allow for the proper stimulus.

 

SATURDAY 12/30/2017

WARMUP:

 

The “Junkyard Dog” warm-up, Partner 2 sits on ground with legs extended and arms raised parallel to the ground. Partner 1 starts the warm-up by standing behind partner 2’s right arm and then hops over partner 1’s right arm, legs and then left arm. Partner 1 is always facing the way they are jumping. Those three jumps count as one rep. Partner 1 goes the opposite way for rep 2 and continues back and forth jumping over partner 1 for a total of 10 reps. Then, partner 1 goes into the plank position. Partner 2 jumps over partner 1 and then crawls under a total of 5 times. Once that is complete, partners switch and that finishes up the warm-up.

 

“Take Off”

Teams of 3 

For Time:

100/70 Calorie Row

100 Dumbbell Snatches (50/35)

100 Lateral Barbell Burpees

100 Thrusters (115/80)

100 Lateral Barbell Burpees

100 Dumbbell Snatches (50/35)

100/70 Calorie Row

View Event →
WODS 12/18-12/23
Dec
17
to Dec 24

WODS 12/18-12/23

MONDAY 12/18/2017

WARMUP:

 

500 Meter Row

Then 2 Rounds of:

10 Air Squats

10 Boot Stappers

10 Burpees

10 Iron Crosses

 

Couch Stretch – 1:00 Each Leg 

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

 

 

Back Squat

EMOM x 5:

5 Back Squats – 76%

 

“Full Circle”

For Time:
1500m Row

100 Double Unders

35 Calorie Assault Bike

100 Double Unders 

1500m Row

Simple, but effective cardio chipper today. Men and women will be completing the same amount of meters and calories on both machines. If unable to Assault Bike, complete one of the following: 

400 Meter Run

Movement Substitutions

Reduce Reps 

200 Single Unders 

2:00 Double Under Practice

 

 

TUESDAY 12/19/2017

WARMUP:

 

500 Meter Row

2 Rounds of:

10 Jumping Squats 

10 Toy Soliders 

10 Samsons

10 Overhead Squats/PVC

Then………

1 Minute Pigeon Each Side

 

 

 

 

Overhead Squat

Heavy 3

 

Teaming athletes up into groups of 2-3 for Overhead Squats. Starting light, athletes will have 15 minutes to build to a heavy triple. At the end of the time domain, athletes will bring their barbells back out to the floor and build to workout weight. 

followed by…

 

“Over and Out”

For Time:

20 Power Snatches (95/65)

20 Lateral Barbell Burpees

20 Overhead Squats (95/65)

20 Lateral Barbell Burpees

20 Squat Snatches (95/65)

 

Two part workout today, building to a heavy set of 3 on overhead squat. These will come from the rack, prioritizing sound movement over load on the barbell. Taking the teaching points from the overhead squat and carrying them into the conditioning piece. Weight on the barbell should be something that athletes could complete in 1-2 sets if they had to. One weight on the bar today. The limiting factor will most likely be the squat snatches, so our weight will be determined by capacity at that movement. Burpees are lateral over the bar, with no need to stand to full extension before jumping over.

 

 

WEDNESDAY 12/20/2017

WARMUP:

 

500 Meter Row

Then 2 Rounds of:

10 Air Squats

10 Boot Stappers

10 Burpees

10 Iron Crosses

 

 

“Wiped Clean”

5 Rounds, On the 4:00:

30 Air Squats

20/15 Calorie Row

7 Clean and Jerks (115/80)

Working through three movements in this interval style conditioning piece. Looking for athletes to have a minimum of :45 seconds to recover between each round. Therefore, we can modify rep schemes or loading to hit this intense stimulus. Weight on the barbell should be something athletes will complete a maximum of 2 rounds on every set. Score today is the slowest round of the four. Stagger athletes by at least 2 minutes if limited by amount of rower. If unable to row, complete one of the following,

200 Meter Run 

20/14 Calorie Schwinn Bike 

14/10 Calorie Assault Bike 

14/10 Calorie Ski Erg

 

Midline

3 Sets, Not For Time:

10 Glute Ham Raises

20 GHD Sit-Ups

10 Hip and Back Extensions

20 Empty Barbell Good Mornings

 

 

THURSDAY 12/21/2017

WARMUP:

 

3 Rounds Of:

30 Seconds Row

10 Boot Strappers

10 Jumping Squats

10 Box Step Ups

10 Iron Crosses

 

FRONT SQUATS

 

4 Sets  x 5 Reps @ 70%

(2 Minutes Rest Between Lifts)

 

“Boom Box”

AMRAP 15:

20/15 Calories on Row

20 Box Jumps (24/20)

10 Deadlifts (245/165)

First time going heavier on the deadlifts within a metcon in quite a while. Barbell weight should be challenging, but something that athletes couple complete in no more than 2 sets each round. 20/15 Calorie Assault Bike 

 

 

FRIDAY 12/22/2017

WARMUP:

 

 

 

Front Rack Stretch – :45 Seconds

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Childs Pose – :45 Seconds

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Couch Stretch – :45 Each Leg 

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Squat Hold – :45 Seconds

In the bottom of a squat, using the elbows to actively press out against the knees, driving them out over the outside of the foot. Goal is to stay active and not let the body relax into full range of motion.

 

 

Thruster

Heavy Single

 

teaming athletes up into groups of 2-3 to build to a heavy single on the thruster. These reps will come from the ground, so squat clean thrusters are allowed. With these reps being heavy singles, longer rest durations between attempts will be helpful as the load increases. At the end of the 12 minutes, athletes will bring barbells back out to the floor for a practice round.

 

followed by…

 

“Raise the Bar”

AMRAP 8: 

3 Thrusters (95/65)

3 Toes to Bar

6 Thrusters (95/65)

6 Toes to Bar

9 Thrusters (95/65)

9 Toes to Bar

 

.

the weight on the barbell should be something that athletes couple complete 20+ repetitions unbroken if they needed too.

 

Movement Substitutions:

Toes as High as Possible 

Knees to Chest 

Knees to Waist

 

SATURDAY 12/23/2017

WARMUP: Coaches Choice

 

“12 DAYS OF CHRISTMAS” 

 

        For Time

        1 Sumo Deadlift High-Pull (75/55 lbs)

        2 Thrusters (75/55 lbs)

        3 Push Press (75/55 lbs)

        4 Power Cleans (75/55 lbs)

        5 Power Snatches (75/55 lbs)

        6 Kettlebell Swings (53/35 lbs)

        7 Pull-Ups

        8 Toe-To-Bars

        9 Box Jumps (24/20 in)

        10 Double Unders

        11 Burpees

        12 Overhead Walking Lunges (45/25 lbs Plate)

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

 

Warm-up

 

View Event →
WODS 12/11-12/17
Dec
10
to Dec 17

WODS 12/11-12/17

MONDAY 12/11/2017

WARMUP:

 

500 Meter Row/or 400 meter Run

Then 2 Rounds of:

10 Bootstrappers

10 Toy Soliders

10 Walkouts

10 Air Squats

10 Iron Crosses and Scorpions

1 Minute Pigeon Pose ( Each Side )

 

OVERHEAD SQUAT

Take 10 Minutes to Build to a Heavy Set of 3 Overhead Squats

All repetitions are taken from the rack, and athlete’s can take as many attempts as they would like. Submit your heaviest completed set of 3 to SUGAR WOD.

 

FOUR THIRTY"

AMRAP 20:

30 Alternating Dumbbell Power Snatches (50/35)

30 Box Jumps (24/20)

30 Calories Row

30 Toes to Bar

Post rounds + repetitions to Sugar Wod

 

TUESDAY 12/12/2017

WARMUP:

 

500 Meter Row/or 400 meter Run

Then 2 Rounds of:

10 Bootstrappers

10 Toy Soliders

10 Walkouts

10 Air Squats

10 Iron Crosses and Scorpions

1 Minute Pigeon Pose ( Each Side )

 

"HALF AND HALF"

8 Rounds, On the 3:00:

21/15 Calorie Row

100 Meter Wreckbag Run (50/35)

If we do not have a Wreckbag, our next best option is a sandbag.

If we do not have a wreckbag, use a kettlebell to meet the odd-object stimulus.

Score is your slowest completed around, across all eight intervals.

Post slowest round to SUGAR WOD

 

MIDLINE

Not for Time, but for Quality.

3 Rounds:

30 Second GHD Hold/OR 30 Second Superman Hold (Video)

30 AbMat Sit-Ups

If the static GHD hold is something you are proficient in, you are free to weight the movement slightly by holding onto a plate.

 

Extra Credit/Strict Handstand Push-ups

10 Strict Handstand Push-ups

Rest 1:00

8 Strict Handstand Push-ups

Rest :45

6 Strict Handstand Push-ups

Rest :30

4 Strict Handstand Push-ups

Rest :15

2 Strict Handstand Push-ups

 

WEDNESDAY 12/13/2017

WARMUP:

 

500 Meter Row/or 400 meter Run

Then 2 Rounds of:

10 Bootstrappers

10 Toy Soliders

10 Walkouts

10 Air Squats

10 Iron Crosses and Scorpions

1 Minute Pigeon Pose ( Each Side )

 

Hang Power Clean

Heavy Set of 3

 

Giving athletes 15 minutes to build to a heavy triple on Hang Power Cleans. These reps will start from the ground. Athletes can team up in groups of 2-3 based on similar estimated weights. Teaming athletes up also limits the number of bodies moving at once and gives coaches a better opportunity to see and correct. At the conclusion of the 15 minutes, all athletes should have their own barbells back on the floor loaded up with workout weight to go through a short practice round. 

followed by…

 

“Sky Hook”

3 Rounds:

20 Hang Power Cleans (95/65) 

20 Front Squats (95/65) 

20 Push Press (95/65)

Two part workout today, starting with a heavy set of 3 of hang power cleans and finishing with a barbell only conditioning piece. When we go heavy, the goal is for athletes to challenge themselves on the weight while moving exceptionally well. In the conditioning section, the weight on the barbell should be something that athletes could complete each movement unbroken if they needed to separately. Strength should not be the limiting factor today in “Sky Hook”. 

 

 

THURSDAY 12/14/2017

WARMUP:

 

Pizza Tag

Every athlete in class gets an abmat. The abmat is to be held overhead, similar to a pizza or tray of food. Athletes run around the gym trying to knock over other athletes pizzas while attempting to keep their pizza safe. Every time an athlete has their abmat hit the ground, they must perform 5 sit-ups before getting back in the game. Play one or two rounds with a time cap and/or play elimination, where last person standing is deemed the winner. You can put a twist on the game where athletes must switch the hand they hold the abmat in every time it hits the ground

 

 

 

Then 2 Rounds of:

10 Bootstrappers

10 Toy Soliders

10 Walkouts

10 Air Squats

10 Iron Crosses and Scorpions

1 Minute Pigeon Pose ( Each Side )

 

 

“Switch Gears”

8 Rounds of :20 On / :10 Off:

Kettlebell Swings (53/35)

Bike 

Sit-Ups

Shuttle Sprints

In this Tabata style workout, athletes will alternate between :20 seconds of work and :10 seconds of rest for 8 rounds on each movement. For example, athletes will complete all of the rounds of kettlebell swings before moving to all of the rounds of bike and so on. If not equipped with bikes, rowing or another simple bodyweight movement such as burpees or push-ups will work in its place. For the shuttle sprints, place two cones 10 meters apart. One rep is when one foot passes a cone. Each movement is scored separately, with the score being the lowest amount of reps across the 8 rounds.

 

ROMWOD

 

FRIDAY 12/15/2017

WARMUP:

 

500 Meter Row/or 400 meter Run

Then 2 Rounds of:

10 Bootstrappers

10 Toy Soliders

10 Walkouts

10 Air Squats

10 Iron Crosses and Scorpions

1 Minute Pigeon Pose ( Each Side )

 

 

 

“Heartbreak Kid”

3 Rounds:

10 Front Squats (185/135)

20 Chest to Bar Pull-Ups

50 Double Unders

The weight on the barbell should be heavier, but something that athletes could complete in 1-2 sets each round. The weight will come from the ground, so it should be a load that athletes can safely clean. Squat cleaning the first rep is allowed. In order to get the proper stimulus, the pull-up and jump rope variations should be something that could be completed in no more than 4 sets each round. Substitutions provided in the teaching section below.

 

Movement Substitutions

Reduce Reps 

Pull-ups 

Jumping Chest to Bar Pull-ups 

Banded Chest to Bar Pull-ups 

Ring Rows 

Jumping Pull-ups 

Banded Pull-ups

 

Strength/Deadlift

4 Sets of 15:

Unbroken Deadlifts (225/155)

Rest as little as needed between rounds. 

 

SATURDAY 12/16/2017

WARMUP:

 

Line Drills

Alternating between :20 seconds light jog and :20 seconds active stretching

Quad Stretch 

Knee to Chest 

Knucle Drags 

Cradle Stretch 

Walking Samson 

Walkouts 

Side Shuffle

Air Squats 

Sit-ups

Burpees

 

 

“Adderall”

PART 1

0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)

10:00 – 13:00 – Rest

PART 2

13:00 – 20:00 – 800m Run, Max Power Snatch (115/80)

20:00 – 23:00 – Rest

PART 3

23:00 – 27:00 – 400m Run, Max Thrusters (95/65)

 

 We’ll we working with several different windows of time. In the first 10 minute window, athletes will complete a 1 mile run. Following the mile run, they will complete as man clean and jerks as possible with the remaining time. If athletes best mile is above an 8:30, the mile run can be shortened to 1200 meters to allow for sufficient time on the barbell. Athletes will then rest for 3 minutes before completing the next 7 minute window. During this window, they will complete an 800 meter run and max power snatches in the remaining time. Following another 3 minute rest, they will have 4 minutes to complete a 400 meter run and max thrusters in remaining time. The three barbell movement are the scores today, all scored separately. Athletes will change out weight and write scores up during rest periods. Weight on the barbells should be something that athletes could complete at least 15+ reps unbroken when fresh. If unable to run, complete one of the following:

1 Mile: 

115/80 Calorie Assault 

2000/1600 Meter Row 

8:30 Cap on All Movements

800 Meter Run:

56/40 Calorie Assault 

1000/750 Meter Row 

5 Minute Cap on All Movements

400 Meter Run: 

28/20 Calorie Assault 

500/400 Meter Row 

2:30 Cap on All Movements

 

 

 

SUNDAY 12/17/2017

WARMUP:

Line Drills

500 Meter Row

Quad Stretch 

Knee to Chest 

Solider Kicks 

Knuckle Drags 

Side Lunge 

Cradle Stretch 

Walking Samson 

Walking Spidermans 

Walkouts 

3 Air Squats + Broad Jump 

High Knees 

Butt Kickers 

Skip for Height 

Skip for Distance

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

 

Deadlift

Heavy set of 5

followed by…

“Front to Back”

3 Rounds, Not for Time:

10 Strict Toes to Bar 

20 Romanian Deadlifts (45/35)

30 Abmat Sit-Ups

40 Banded Good Mornings

Staring the day by building to a heavy set of 5 on deadlift, followed by some midline and posterior chain work done for quality. Especially with deadlift likely having the highest potential weight of any lift we do, want to make sure that technique takes priority over load. Heavy is relative. It is specific to how athletes feel today. If something well under their 5-rep max feels heavy, that can be their heavy lift for the day.

 

View Event →
WODS 12/4-12/10
Dec
3
to Dec 10

WODS 12/4-12/10

MONDAY 12/4/2017

WARMUP:

 

500 Meter Row/or 400 meter Run

Then 2 Rounds of:

10 Bootstrappers

10 Toy Soliders

10 Walkouts

10 Air Squats

10 Iron Crosses and Scorpions

1 Minute Pigeon Pose ( Each Side )

 

 

ON THE 0:00... THRUSTER

With a 7:00 Running Clock:

Build to an 8RM Thruster (from the ground)

Following, between the minutes of 7:00-12:00, complete:

2 Sets of 5 Thrusters @ 85% of today’s 8RM

Recorded score will be the 8RM Thruster. Take all repetitions from the ground.

“Eikcaj”

30 Pull-ups

50 Thrusters (45/35)

1,000 Meter Row

 

Starting today off by building to a heavy double front squat. “Heavy” means that we want athletes challenging themselves while still prioritizing sound movement.

 Following the weightlifting piece, we will be performing the benchmark workout “Jackie” backwards, hence the name “Eikcaj”. Although the barbells are empty, we want this to be a weight that athletes could complete in no more than 3 sets. Using a training bar or adding a little extra weight to a training bar could provide the right stimulus for some athletes.

 

TUESDAY 12/5/2017

WARMUP:

 

500 Meter Row/or 400 meter Run

Then 2 Rounds of:

10 Bootstrappers

10 Toy Soliders

10 Walkouts

10 Air Squats

10 Iron Crosses and Scorpions

1 Minute Pigeon Pose ( Each Side )

 

POWER CLEAN

Take 8:00 to build to a Heavy Single

With today’s weightlifting taking place after the conditioning, our purpose here is to feel a heavy loading when fatigued. This is not a max-effort attempt, but purely a chance to practice moving well shortly after a high-intensive conditioning set.

Dial in the footwork. Focus on our feet jumping to our squat stance, and no further (also known as the star fish). The stronger and far more efficient receiving position is a shallow squat, with the footwork matching what we would use in a squat clean.

The purpose today again is to feel a heavy loading. Not concerned with the number, but rather the technique.

This is not for score, and there will not be a leaderboard – purely practice, under fatigue. Put on the blinders, and focus on you.

 

“Black and Blue”

5 Rounds:

10 Power Cleans (135/95)

10 Burpees

we are looking for a weight that athletes could compete the power cleans in 1-2 sets each round. Burpees are traditional burpees, not over the bar, so standing to full extension at the top of every repetition.

EXTRA CREDIT/ Midline

Not for Time:

30 Strict Toes to Bar

40 GHD Sit-Ups

50 Abmat Sit-Ups

 

WEDNESDAY 12/6/2017

WARMUP:

400 Meter Run/500 Meter Row

Then 2 Rounds of:

 

10 Quad Stretch 

10 Knee to Chest 

10 Soldier Kicks 

10 Walking Samson 

10 Walking Spidermans

 

BACK SQUAT

2 Rounds:

Max Reps in :15 seconds @ 135/95

Rest :45s

Max Reps in :30 seconds @ 185/135

Rest 1:30

Max Reps in :45 seconds @ 225/155

Rest 3:15 between rounds.

An easy way to view this workout is:

First weight starts on the 0:00. You have :15s to work.

Second weight starts on the 1:00. You have :30s to work.

Third weight starts on the 3:00. You have :45s to work.

Rest 3:00 following, and complete once more for a total of 2 rounds.

Next *round* starts on the 7:00, which would be…

7:00 (15s)

8:00 (30s)

10:00 (45s)

Stimulus wise, we are looking for the following:

First weight – Light to moderate load. A weight we could cycle for 30+ repetitions unbroken, when fresh.

First weight – Moderate load. A weight we could cycle for 20+ repetitions unbroken, when fresh.

First weight – Moderately heavy load. A weight we could cycle for 10+ repetitions unbroken, when fresh.

Scoring total repetitions.  Type in your breakdown to the totals.

 

 

 

“Johnny”

Teams of 2

For Time:

Buy-In: 600 Meter Run 

3 Rounds:

19 Calorie Row (each) 

87 Erg Jump Overs 

7 Rope Climbs

Cash-Out: 600 Meter Run & 1 RAK

_________________________________________________________

CrossFit WODs often acknowledge amazing heroes that have selflessly given the ultimate sacrifice. This WOD is a bit different in that it celebrates the life of the son of one of our own CrossFit dads.  Johnny had a giving soul, where he showed little ego and lots of humility, caring, and kindness.  Life was not always easy, but that did not slow him down.  In fact, Johnny became an amazing athlete (state championship tennis team, expert skier and swimmer) and excelled in school (class valedictorian, class president, attended Harvard).  Sadly, Johnny died too early 10 years ago this coming November 29th.

This workout reflects many aspects of Johnny’s life.  He was born in 1987, which is why we have 87 Erg Jump Overs.  He then lived 19 years and passed away in 2007, which is represented by the 19 Calorie Row and the 07 Rope Climbs.  And together as partners you will be running a total of 2400M, where the total feet run represents the number of days in Johnny’s life.

The specific exercises are based on many aspects of Johnny’s sports life, as the run represents his training for the Boston Marathon in 2007, the rowing symbolizes the Charles River which flows next to Harvard where he was going to college and training for the marathon, the erg jumps represent bumps skiing which was one of Johnny’s favorite sports, and the rope climbs represent all the fun he had as a kid in the playground.

So, have fun, enjoy, and celebrate Johnny’s life!

1 RAK: One Random Act Of Kindness

1.     Someone/people you don’t know today

2.     No benefit to you (other than you feeling good for what you did)

3.     Makes at least one person’s life easier for a minute, an hour, a day, or more

 

Time Cap: 3 months (making this the longest CrossFit WOD)

_________________________________________________________

Athletes will run 600 meters together to begin the workout. Both partners must return to the gym before beginning the next movement. Following the run, they will break up the 3 movements in the middle however they’d like, completing 3 rounds total. Athletes will complete 19 calorie each on the rower. This does not have to be all at one time. For example, athlete 1 can row 10 calories and then athlete 2 can row 10 calories, followed by 9 and 9 each. The erg jump overs will be split amongst the team. Looking for a two foot take off and landing, counting a repetition each time the feet hit the floor. Rope climbs are also split between the teammates, with variations listed below in teaching section. After the 3 rounds, athletes will finish with another 600 meter run and a Random Act of Kindness! If unable to run, complete one of the following:

 

Movement Substitutions

Reduce Repetitions 

Half Height Rope Climbs 

Bent Knee Seated Rope Pulls 

Straight Leg Seated Rope Pulls

600 Meter Row 

60/42 Calorie Schwinn 

42/30 Calorie Assault Bike

 

THURSDAY 12/7/2017

WARMUP:

 

500 Meter Row/or 400 meter Run

Then 2 Rounds of:

10 Bootstrappers

10 Toy Soliders

10 Samsons

10 Walkouts

10 Air Squats

10 Iron Crosses and Scorpions

 

 

“Hindsight”

AMRAP 20:

2 Bar Muscle-ups

4 Strict Hanstand Push-ups

8 Dumbbell Hang Squat Cleans (50’s/35’s)

 

Playing around with some higher skill movements in today’s workout. If performing this version of the workout, athletes should be able to perform each station in 1 set, or 2 sets maximum.

 

Option A:

AMRAP 20: 

7 Chest to Bar Pull-ups 

7 Dumbbell Push Press (50’s/35’s) 

7 Dumbbell Hang Squat Cleans (50’s/35’s)

 

Option B:

AMRAP 20: 

7 Pull-ups 

7 Dumbbell Push Press (35’s/25’s) 

7 Dumbbell Front Squats (35’s/25’s)

 

 

FRIDAY 12/8/2017

WARMUP:

 

500 Meter Row/or 400 meter Run

Then 2 Rounds of:

10 Bootstrappers

10 Toy Soliders

10 Samsons

10 Walkouts

10 Air Squats

10 Iron Crosses and Scorpions

 

L-SIT + HSPU

Accumulate 2:00 in an L-Sit

*Every break, complete 7 Kipping Handstand Pushups

Not for time or score, but for quality. Challenge ourselves on the L-Sit (ideally done on parallettes). If we can extend our legs fully and hold for over 20 seconds if we went for it, complete the entire 2:00 as so, potentially breaking every 15 seconds so as to not reach absolute movement failure. The more we bend our knees, bringing the feet closer to the body, the less challenging this movement becomes. The aim today is to choose that difficulty level that allows for 20+ seconds, when completely rested, and fresh.

Choose a handstand pushup volume that is unbroken, each round. It should be at the most, 50% of our max estimated HSPU (if our max is 10 repetitions, a good place to be today is 5 reps). If we do not yet have kipping handstand pushups, let’s build our strength either through partial ROM handstand pushups or through well-executed pushups.

 

"TSUNAMI"

On the 4:00 x 5 Rounds:

21/15 Calorie Row

12 Deadlifts (185/135)

9 Barbell-Facing Burpees

Score is our slowest time across all (5) rounds.

 

The row and the deadlift are meant to impact our burpees.

Burpees, especially when fatigued, slow dramatically. One of the movements where seconds seemingly disappear in workouts. Today, let’s train the speed of this movement, building confidence in our cycle time despite the fatigue. Knowing we have rest that follows, we can put the pedal down on this final nine repetitions and see how fast we can move.

On the row, it is an aggressive pace. Visualize that we are racing for 75 calories for time. It’s not a full sprint by any means, but an effort that is a good 2-3k cals higher for male athletes, or 1-2k cals higher for female athletes (in comparison to what would hold in an AMRAP 15 workout).

On the deadlift bar, we are looking for a loading that we are very, very confident we will complete unbroken each round. A loading that we could complete for 30+ repetitions unbroken, when fresh. The stimulus today calls for an immediate hustle to the bar, for an unbroken 12 repetitions each time. We want this to be metabolic, so that we can challenge our burpees that follow.

On the burpees, we can step-up or jump up from the ground. Athlete’s choice. But the aim is to move faster than we default to in conditioning workouts with bar-facing burpees.

 

SATURDAY 12/9/2017

WARMUP:

 

 

Game: Farmers & Lumberjacks

Everyone needs a kettlebell. Divide up into 2 teams. Arrange the kettlebells out on the floor with half the kettlebells on their sides and half standing upright. The “Farmers” have the job of standing all the kettlebells up. The “Lumberjacks” have the job of knocking all the kettlebells down. Kettlebells can only be touched with your hands. A winner is declared when all kettlebells are either up or down. If a game lasts three minutes, time is called and the team with the majority of kettlebells wins. Play 1 to 3 rounds.

 

“Adderall”

PART 1

0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)

10:00 – 13:00 – Rest

PART 2

13:00 – 20:00 – 800m Run, Max Power Snatch (115/80)

20:00 – 23:00 – Rest

PART 3

23:00 – 27:00 – 400m Run, Max Thrusters (95/65)

 

 We’ll we working with several different windows of time. In the first 10 minute window, athletes will complete a 1 mile run. Following the mile run, they will complete as man clean and jerks as possible with the remaining time. If athletes best mile is above an 8:30, the mile run can be shortened to 1200 meters to allow for sufficient time on the barbell. Athletes will then rest for 3 minutes before completing the next 7 minute window. During this window, they will complete an 800 meter run and max power snatches in the remaining time. Following another 3 minute rest, they will have 4 minutes to complete a 400 meter run and max thrusters in remaining time. The three barbell movement are the scores today, all scored separately. Athletes will change out weight and write scores up during rest periods. Weight on the barbells should be something that athletes could complete at least 15+ reps unbroken when fresh. If unable to run, complete one of the following:

1 Mile: 

115/80 Calorie Assault 

2000/1600 Meter Row 

8:30 Cap on All Movements

800 Meter Run:

56/40 Calorie Assault 

1000/750 Meter Row 

5 Minute Cap on All Movements

400 Meter Run: 

28/20 Calorie Assault 

500/400 Meter Row 

2:30 Cap on All Movements

 

 

SUNDAY 12/10/2017

WARMUP:

 

 

 

Cinder Block”

For Time:

10 Strict Pull-ups, 10/7 Calorie Assault Bike

10 Strict Pull-ups, 10/7 Calorie Assault Bike

10 Strict Pull-ups, 10/7 Calorie Assault Bike

20 Push-ups, 10/7 Calorie Assault Bike

20 Push-ups, 10/7 Calorie Assault Bike

20 Push-ups, 10/7 Calorie Assault Bike

30 Air Squats, 10/7 Calorie Assault Bike

30 Air Squats, 10/7 Calorie Assault Bike

30 Air Squats, 10/7 Calorie Assault Bike

Picking a variation on the strict pull-ups and push-ups that athletes can complete in 1-4 sets each round. If unable to bike, complete one of the following:

 

100 Meter Run

100 Meter Row

View Event →
WODS 11/27-12/3
Nov
26
to Dec 3

WODS 11/27-12/3

MONDAY 11/27/2017

WARMUP:

 

300 Meter Row

 

10 Box Step-Ups

10 Air-Squats

10 Broad Jumps

 

10 Box Jumps

10 Wallballs shots 

10 Samsons

 

Mobility: 

Overhead Stretch on Wall – 1 Minute

Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

Ankle Stretch on Box – :30 Seconds Each Side

Step one foot forward into a lunge on the box. Keeping the heel on the planted, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

PVC Pass Throughs – :30 Seconds


With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

PVC Overhead Squats – 10 Slow Repetitions

 

STRENGTH: On the 1:30 x 5 Sets:
3-Position Power Snatch

 

After deadlifting the bar from the ground, the first power snatch is completed from the pocket position – the high hang. Returning the bar to the hang position, the second power snatch is taken from just above the knee. Returning the bar to the ground for the third repetition, the final power snatch is taken from the floor.

 

On the 0:00… 3-Pos Power Snatch @ 55% of 1RM Snatch

On the 1:30… 3-Pos Power Snatch @ 60% of 1RM Snatch

On the 3:00… 3-Pos Power Snatch @ 65% of 1RM Snatch

On the 4:30… 3-Pos Power Snatch @ 65% of 1RM Snatch

On the 6:00… 3-Pos Power Snatch @ 65% of 1RM Snatch

 

 

“Humpty Dumpty”

3 Rounds:

10 Power Snatches (115/80)

20 Box Jump Overs (24/20)

30 Wallballs (20/14)

In this three rounds for time workout, picking a weight on the barbell that can be completed in 1-2 sets each round. Athletes do not need to stand to full extension on the Box Jump Overs. Wall Balls should be able to be completed in 1-4 sets each round.

 

TUESDAY 11/28/2017

WARMUP:

 

Partner Rowling

1000 meters for time split between two partners. 5 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 1000 meters. There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval. For example, if they land at 97 or 103, penalty is 3 burpees. Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing. They can sit ready on the erg as they wait. We will cap this game at 7 minutes.

:30 Seconds

Active Spidermans 

Ankle Stretch 

Active Samson 

Pigeon Pose 

Air Squats 

Wide Stance Side Lunge

 

 

TEAM WOD: (Teams of 2)

AMRAP 20: 

Row (Calories), Wall Balls, and Kettlebell Swings

 

Complete as many rounds as possible in 20 mins of:

10 Row (Calories) 

15 Wall Balls (20/14)

15 Kettlebell Swings (53#/35#)

 

* Alternate exercises: Team member 1 starts with the row. When he/she reaches 10 calories, team member 2 starts the wall balls. When he/she finishes 15 WBs, team member 1 starts with the KB swings. When he/she finishes team member 2 starts rowing, and so on and so forth…… Post total rounds completed and team member in Sugar Wod 

 

 

 

WEDNESDAY 11/29/2017

WARMUP:

 

 

30 Seconds

Jumping Jacks 

Walkouts 

Active Samson 

Wide Stance Walkouts 

Air Squats 

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

 

CLEAN AND JERK TECHNIQUE

 – Power Clean Skill
Every 90 Seconds x 6 Sets:
2 Reps – Pausing Power Clean (
Video)

*Pauses take place at:

1 – Knee-level

2 – Jumping Position (mid-thigh)

3 – Power Catch Position

Using the video as reference, we have three distinct pauses in these repetitions. In each pause, hold for a solid two-seconds before moving on.

1st Pause – Knee-level. We are looking for rigid extension of the back here, with our lats on (keeping the bar close to the body). Our shin bones should be vertical, as the knees track back and out of the way as the bar breaks from the ground.

2nd Pause – Jumping position. The bar should be around mid-thigh, with a slight bend in the knees and a slight inclination of the torso. Shoulders should just just over the bar.

3rd Pause – Receiving position. In a quarter squat, with the weight back on the heels and the chest proud with high elbows. A very common tendency is to allow the knees to push forward in this catch, in a “muted hip” fashion. Sit back with the waist, as if we are moving into a full front squat.

Enter current/estimated Clean 1RM

 

Submit

Set #1 – 2 Repetitions @ 55% of 1RM Clean

Set #2 – 2 Repetitions @ 60% of 1RM Clean

Set #3 – 2 Repetitions @ 65% of 1RM Clean

Sets #4, 5, and 6 – 2 Repetitions @ 70% of 1RM Clean

 

 

“Gwen”

15-12-9 

Unbroken Clean and Jerks

Athletes choice on loading.

“Gwen” is a fun and different benchmark workout in that athletes get to choose their weight on the barbell. Not only does this workout test strength and power, but also conditioning. Weight should be something that they can ‘touch and go’ the for 15-20 repetitions. This means that there is no pause or re-gripping at any point on the ground. Athletes may pause briefly in the front rack before bringing the bar back down to the hips. If athletes are on the fence about 2 loads, going on the lighter side is the better option in order for them to get a score for the day.

There is no time component to the workout today, however giving some structure will allows the class to run smoothly and help athletes choose the right weight. An option is to start the first set on the 0:00, second set on the 5:00 and third set on the 10:00. If athletes need a little longer of a break, sets can be performed on the 0:00, 7:00, and 14:00. We want to aim to get this done in under 20 minutes.

 

 

THURSDAY 11/30/2017

WARMUP:

:30 Seconds

Jumping Jacks

Quad Stretch

Knucle Drags

Side Lunge

Active Spidermans

Active Samson

Push-ups to Down Dog

Air Squats

 

“Murph”

Run 1 Mile

100 Pull-Ups

200 Push-ups

300 Air Squats

Run 1 Mile

Partition the pull-ups, push-ups, and air squats as needed. Optional: wear a 20/14 pound vest.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. It became “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

At CFNE, we perform “Murph” twice a year. Once on Memorial Day and once on Thanksgiving to honor a fallen hero and to give thanks for our freedoms and the lives we get to live because of people like Michael Murphy. “Murph” is a significant amount of volume. Completing any version of this workout, whether it be half of the work or the full thing, is an honor to be had. There are several modification options listed here below, including a common portioned version of the full volume that has worked great in the past. If athletes are unable to run today, substitute a 2,000/1,600 meter row.

Partitioned “Murph”

1 Mile Run 

20 Rounds: 

5 Pull-ups, 10 Push-ups, 15 Air Squats

1 Mile Run

“Murph” Option A

800 Meter Run

7 Rounds:

5 Pull-ups, 10 Push-ups, 15 Squats

800 Meter Run

“Murph” Option B

1 Mile Run

12 Rounds:

5 Pull-ups, 10 Pushups, 15 Squats

1 Mile Run

 

FRIDAY 12/1/2017

WARMUP:

 

Line Drills

Run 200 Meters 

Quad Stretch 

Knee to Chest 

Solider Kicks 

Knuckle Drags 

Side Lunge 

Cradle Stretch 

Walking Samson 

Walking Spidermans 

 

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

 

PAUSE FRONT SQUAT

On the Minute x 10:

1 Pausing Front Squat

There are two pauses in today’s squat:

Parallel

Bottom Position

As we descend into the squat, our first aim is to come to a complete stop at parallel. Pause here for a full 2 seconds. The second pause is in the bottom of our active squat. It is worth noting that there does not need to be a very large distance between parallel and our bottom position. For some athletes, it may be 3-5 inches, and for some, it’s 6+ inches. The goal here is not to create or find larger differences in positions (mobility will dictate), but rather body awareness and control. All repetitions are taken from the rack.

Set #1, On the 0:00… 1 Rep @ 45% of 1RM Front Squat

Set #2, On the 1:00… 1 Rep @ 50% of 1RM Front Squat

Set #3, On the 2:00… 1 Rep @ 55% of 1RM Front Squat

Set #4, On the 3:00… 1 Rep @ 60% of 1RM Front Squat

Set #5, On the 4:00… 1 Rep @ 65% of 1RM Front Squat

Set #6, On the 5:00… 1 Rep @ 70% of 1RM Front Squat

Set #7, On the 6:00… 1 Rep @ 70% of 1RM Front Squat

Set #8, On the 7:00… 1 Rep @ 70% of 1RM Front Squat

Set #9, On the 8:00… 1 Rep @ 70% of 1RM Front Squat

Set #10, On the 9:00… 1 Rep @ 70% of 1RM Front Squat

 

"JAILBREAK"

“Jailbreak” Part #1
AMRAP 10:

3 Bar Muscle-Ups

5 Front Squats (135/95)

7 Burpee Box Jump Overs (24/20)

 

Rest 2:00

 

“Jailbreak” Part #2
35 Burpee Pull-Ups for Time

 

This workout has two separate scores.

In Jailbreak Part #1, we are introducing a triplet balancing a higher skill gymnastic movement (Bar MU), with a heavier load (front squat), next to a simple yet effective conditioning movement (burpee box jump overs). Our aim is to train the Bar MU while breathing heavy and fatigued. If we are not completing bar muscle-ups today,  complete 6 CTB Pull-Ups per round.

 

SATURDAY 12/2/2017

WARMUP:

 

:30 Seconds

Easy Bike 

Knuckle Drags 

Active Spidermans

 

Medium Bike 

Side Lunge 

Active Samson

 

Faster Bike 

Push-up to Down Dog 

Air Squats

 

“Long Gone”

5 Rounds:

AMRAP 1:00 at each station:

Wall Balls (20/14)

Dumbbell Snatch (50/35)

Calorie Bike

Rest 1:00 between rounds

 

Choosing a weight on the dumbbell that athletes could cycle at least 20 alternating repetitions unbroken when fresh. Similar to “Fight Gone Bad” style, you can stagger individuals at different stations if limited on equipment. No rest between stations, rest 1 minute between rounds. Write down score following each round, keeping a running count for the three movements. Score is total repetitions across the five rounds.

 

 

SUNDAY 12/3/2017

WARMUP:

Game: Farmers & Lumberjacks

Everyone needs a kettlebell. Divide up into 2 teams. Arrange the kettlebells out on the floor with half the kettlebells on their sides and half standing upright. The “Farmers” have the job of standing all the kettlebells up. The “Lumberjacks” have the job of knocking all the kettlebells down. Kettlebells can only be touched with your hands. A winner is declared when all kettlebells are either up or down. If a game lasts three minutes, time is called and the team with the majority of kettlebells wins. Play 1 to 3 rounds.

Line Drills

400 Meter Run 

Quad Stretch 

Knee to Chest 

Solider Kicks 

Knuckle Drags 

Side Lunge 

Cradle Stretch 

Walking Samson 

Walking Spidermans 

Walkouts 

Toe Walk 

Heel Walk 

3 Air Squats + Broad Jump 

High Knees 

Butt Kickers 

Skip for Height 

Skip for Distance

 

 

 

“Swing Set”

AMRAP 15:

100 Meter Run, 2 Kettlebell Swings (53/35)

100 Meter Run, 4 Kettlebell Swings (53/35)

100 Meter Run, 6 Kettlebell Swings (53/35)

100 Meter Run, 8 Kettlebell Swings (53/35)

100 Meter Run, 10 Kettlebell Swings (53/35)

Continue to add (2) reps per round.

Choosing a weight on the kettlebells that athletes could complete the round of 20 unbroken if they needed to. If unable to run today, substitute one of the following:

10/7 Calorie Schwinn Bike 

7/5 Calorie Assault Bike 

100 Meter Row

View Event →
WODS 11/20-11/26
Nov
19
to Nov 26

WODS 11/20-11/26

MONDAY 11/20/2017

WARMUP:

:30 Seconds

Easy Row 

Jumping Jacks

Medium Row 

Push-up to Down Dog with Foot Pedals

Fast Row 

Active Spidermans

Modified Barbell Warmup

5 Good Mornings 

5 Back Squats 

5 Elbow Rotations 

5 Snatch Grip Push Press 

5 Overhead Squats

5 Snatch Grip Deadlifts

 

STRENGHT: Overhead Squat

5 Sets of 3 ( Every 90 seconds) 

 

 

WOD

AMRAP 15:

60 Double Unders 

30/21 Calorie Row

15 Overhead Squats (115/80)

 

Choosing a moderate weight on the barbell that athletes could complete with a maximum of 1 break on each round within the workout. If unable to row, complete one of the following:

40/28 Calorie Schwinn

30/21 Calorie Assault 

400 Meter Run

 

Movement Substitutions

Reduce Reps 

120 Single Unders 

1 Minute Double Under Practice

 

TUESDAY 11/21/2017

WARMUP:

 

100 Meter Row

10 Air Squats

100 Meter Row

10 Spidermans 

100 Meter Row

10 Samsons

100 Meter Row

10 Overhead Squats

100 Meter Row

10 Sloppy Push-Ups

 

 

 

 

 Handstand Push-ups

AMRAP 2:00

Dead-stop Strict Handstand Push-ups (come to a dead-stop with head on ground)

Rest 1:00

 

AMRAP 2:00

Strict Handstand Push-ups

Rest 1:00

 

Max Strict Press (95/65)*

*Continuous motion, no pausing overhead or in rack

 

 WOD

5 Rounds, On the 4:00 

12 Toes to Bar 

15 Deadlifts (185/135)

12/9 Calorie Assault Bike

*Score is your slowest round. 

 

If athletes complete the round in 2:00, they will have 2:00 to rest before beginning the next interval. Load on the deadlift bar should be a light weight that athletes could complete with a maximum of one break. If unable to Assault  Bike, complete one of the following:

200 Meter Run

200 Meter Row

EXTRA CREDIT:  Midline

2:00 L-Sit

Every break: 10 GHD Sit-Ups

*Using Parallette Bars you are accumulating a total of 2 minutes. 

EXAMLPE: If your first L-Sit is 30 seconds you will then do 10 GHD Sit-Ups, You will then start back at 31 seconds. Continue this until you get 2:00 minute L-Sit or a Max of 80 GHD Sit-Ups

 

 

11/22/2017 WEDNESDAY

WARMUP:  

:30 Seconds

Jumping Jacks 

Active Spidermans 

Active Samson 

Push-up to Down Dog 

Side Lunges 

Air Squats

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

 

Front Rack Stretch – 1 Minute

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – :30 Seconds

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.

 

“Front Loader”

Teams of 3:

AMRAP 7

50 Push Press (135/95)

50 Push Press (155/105)

AMRAP Push Press (185/135)

rest 3 minutes

AMRAP 7

50 Front Squats (135/95)

50 Front Squats (155/105)

AMRAP Front Squats (185/135)

rest 3 minutes

AMRAP 7

50 Hang Power Cleans (135/95)

50 Hang Power Cleans (155/105)

AMRAP Hang Power Cleans (185/135)

Working in teams of 3 for this barbell only workout. Barbell weights should be something that athletes could perform 21, 15, and 12 reps unbroken respectively when fresh. It is ok if teams have multiple bars in order to accommodate differences in athletes. Score is total reps at final bar for each movement.

 

11/23/2017 THURSDAY (GYM CLOSED)

HAPPY THANKSGIVING

11/24/2017 FRIDAY (OPEN GYM) 8-10AM

WARMUP: 

Coaches Choice

 

 

“Voorhees”

AMRAP 13:

55 Burpees

55 Pull-ups

55/40 Calorie Row

55 Handstand Push-ups

Movement Substitutions

Reduce Reps 

Jumping Pull-ups

Banded Pull-ups 

Ring Rows

 

 

EXTRA CREDIT/ NOT FOR TIME

30 Strict Toes to Bar 

45 GHD Sit-Ups

60 Abmat Sit-Ups

 

SATURDAY 11/25/2017

WARMUP:

 

:30 Seconds

Jumping Jacks 

Side Lunge 

Active Spidermans 

Cossack Squats 

Active Samson 

Air Squats

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

 

 

“Third Wheel”

AMRAP 25:

Teams of 3:

600 Meter Run (200m per athlete)

60/42 Calorie Bike

60 Thrusters

Round 1 – 75/55

Round 2 – 95/65

Round 3 – 115/80

Round 4 – 135/95

Round 5 – 155/105

In today’s team of 3 workout, the weight on the thruster barbell increases with each round. The weights should be something that athletes could complete at least 25, 20, 15, 10, and 5 repetitions unbroken repetitions within the workout if they absolutely needed to. Strategy would suggest otherwise, but this allows us to choose appropriate weights. Having different weight barbells for teams who aren’t all using the same weight is totally ok. If team is all using the same weights, we will use one barbell and change out the weights following each round. Each athletes will run 200 meters, with all three athletes finishing before moving on to the bike. If unable to run, complete an equal distance row. If not equipped with bikes, have each athlete complete another 200 meter run, essentially making it a workout of a 1200 meter run and thrusters.

 

 

SUNDAY 11/26/2017

WARMUP:

Line Drills

500 Meter Row

Quad Stretch 

Knee to Chest 

Solider Kicks 

Knuckle Drags 

Side Lunge 

Cradle Stretch 

Walking Samson 

Walking Spidermans 

Walkouts 

Toe Walk 

Heel Walk 

3 Air Squats + Broad Jump 

High Knees 

Butt Kickers 

Skip for Height 

Skip for Distance

 

“Sweet 16”

On the Minute x 16 (8 Rounds)

Odd Minutes – 15/12 Calorie Row 

Even Minutes – 3 Power Cleans

Athlete’s choice on loading.

Alternating on the minute between calories on the row and power cleans. Athletes will have from 0:00 – 1:00 to complete 15/12 calories on the row. If they finish in :45 seconds, they have :15 seconds before they begin the power cleans. They have from 1:00 – 2:00 to get through 3 power cleans. Following the power cleans they will return back to the rower, alternating for a total of 8 rounds, or 16 minutes. Athletes can choose their own loading on the barbell, but it should be a weight that they can still maintain sound movement. They may stay at the same weight across the board or add weight as they go. If unable to row, complete one of the following:

200 Meter Run 

20/14 Calorie Schwinn Bike 

14/10 Calorie Assault Bike

View Event →
WODS 11/13-11/19
Nov
12
to Nov 19

WODS 11/13-11/19

MONDAY 11/13/2017

WARMUP:

:30 Seconds

Jumping Jacks 

Active Spidermans 

Active Samson 

Push-up to Down Dog 

Air Squats

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

performed with an empty barbell

 

Childs Pose on Box – 1 Minute

With arms together and straight out front on a box, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Front Rack Stretch – 1 Minute

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

 

“Dirty 30”

For Time:

30 Box Jumps (24/20)

30 Chest to Bar Pull-ups

30 Kettlebell Swings (53/35)

30 Front Squats (115/80)

30 Toes to Bar 

30 Push Press (115/80)

30 Deadlifts (115/80)

30 Wall Balls (20/14)

30 Burpees

30 Double Unders

 

Movement Substitutions

Reduce Reps 

Pull-ups 

Jumping Chest to Bar Pull-ups 

Jumping Pull-ups 

Banded Chest to Bar Pull-ups 

Banded Pull-ups 

Ring Rows

 

 

 

Performing a scaled up version of the classic benchmark workout, “Filthy Fifty”. The weight on the barbell should be something that athletes could complete 20+ repetitions unbroken on each when fresh. With 10 different movements in this workout, movement substitutions for certain movement included in the “Teaching” section. The total reps of this workout can be modified on top of modified certain movements.

 

 

TUESDAY 11/14/2017

WARMUP:

Line Drills

200 Meter Run

Quad Stretch 

Knee to Chest 

Solider Kicks 

Knuckle Drags 

Side Lunge 

Cradle Stretch 

Walking Samson 

Walking Spidermans 

Walkouts 

Toe Walk 

Heel Walk 

3 Air Squats + Broad Jump 

High Knees 

Butt Kickers 

Skip for Height 

Skip for Distance

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

performed with an empty barbell

 

Overhead Stretch on Wall – 1 Minute

Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

PVC Pass Throughs – 1 Minute


With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

PVC Overhead Squats – 10 Slow Repetitions

 

EMOM x 10

2 Power Snatches

followed by…

“Run Down”

4 Rounds:

15 Power Snatches (75/55)

30 Double Unders

200 Meter Run

Starting the day with a weightlifting session where athletes can practice the skill of the power snatch and get under some heavier loads. Athletes will have the opportunity to either build in weight over the course of the ten minutes or stay at the same weight across. Conditioning piece to follow in which athletes should choose a weight on the barbell that they could complete each set of power snatches in either 1 or 2 sets. If unable to run, complete one of the following:

250 Meter Row 

20/14 Calorie Schwinn Bike 

14/10 Calorie Assault Bike

 

Movement Substitutions

Reduce Reps 

60 Single Unders 

:30 Seconds Double Under Practice 

 

30 Lateral Line Hops

 

WEDNESDAY 11/15/2017

WARMUP:

 

 

:30 Seconds

Easy Row

Active Spidermans

Medium Row 

Push-up to Down Dog with Foot Pedals

Fast Row 

Active Samson

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses


5 Stiff-Legged Deadlifts

5 Front Squats

performed with an empty barbell

 

“Doce”

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (135/95)

15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (115/80)

15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20)

Bringing the intensity with an interval work triplet today. The weights on the barbell get lighter each round and should be something that athletes could complete in 1-3 sets within the workout.

 

 

EXTRA CREDIT/Gymnastics Conditioning

1-2-3-4-5-6-7-8-9-10

Unbroken Chest to Bar Pull-Ups

Rest 2:00

10-9-8-7-6-5-4-3-2-1

Unbroken Toes to Bar

 

THURSDAY 11/16/2017

WARMUP:

1 Minute

Easy Bike 

Active Spidermans 

Pigeon Pose (:30 each side)

1 Minute

Medium Bike 

Active Samson 

Ankle Stretch (:30 each side)

:30 Seconds

Fast Bike 

Air Squats 

Overhead Stretch on Wall

MOBILITY DESCRIPTIONS

Pigeon Pose – :30 Seconds Each Leg

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Ankle Stretch – :30 Seconds Each Side

Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Overhead Stretch on Wall – :30 Seconds

Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

 

Farmer’s Tan”

Teams of 3:

AMRAP 20:

200 Meter Farmers Carry (70’s/53’s) 

50/35 Calorie Assault Bike

200 Meter Farmers Carry (70’s/53’s) 

75 Wall Balls (20/14)

Teams of 3 workout, with partners alternating as they see fit. The weight on the dumbbells or kettlebells should be something that athletes could at least move 100 Meters without dropping if necessary. If unable to bike, complete one of the following:

60/42 Calorie Row 

800 Meter Team Run

 

 

FRIDAY 11/17/2017

WARMUP:

 

200 Meter Run

then

:20 Seconds

Air Squats 

Push-up to Down Dog

Down Dog with Foot Pedal 

Active Spidermans 

Burpees

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

 

Strength: Back Squat

5 Sets of 3 @ 85%

 

 

Conditioning

8 Rounds 

:20 Seconds Back Squats (45/35)

:10 Seconds Rest 

:20 Seconds Double Unders 

:10 Seconds Rest

 

Rest 3:00

 

8 Rounds: 

:20 Seconds Calorie Row 

:10 Seconds Rest

 

Starting off with 5 sets of 3 on the Back Squat. Goal here is for athletes to get under some heavy weight while maintaining proper mechanics. They have the option to build to a heavy set of 3 or choose a challenging weight to complete across all 5 sets. Tabata style conditioning piece to follow. The first 20/10 interval is back squats. The second is jump rope. Athletes will alternate between the two for a total of 8 rounds, or 16 total intervals over the course of 8 minutes. Looking to choose a jump rope variation that a solid rhythm can be maintained

 

 

SATURDAY  11/18/2017

WARMUP:

 

200 Meter Run

then

:20 Seconds

Air Squats 

Push-up to Down Dog

Down Dog with Foot Pedal 

Active Spidermans 

Burpees

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

 

WOD

15 Clean & Jerks (135/95) 

800 Meter Run

4 Rope Climbs

800  Meter Run

40 Burpees

 

 

Movement Modifications

Reduce Repetitions 

Half Height Rope Climbs 

Bent Knee Seated Rope Pulls 

Straight Leg Seated Rope Pulls

 

SUNDAY 11/19/2017

WARMUP:

 

Line Drills

500 Meter Row

Quad Stretch 

Knee to Chest 

Solider Kicks 

Knuckle Drags 

Side Lunge 

Cradle Stretch 

Walking Samson 

Walking Spidermans 

Walkouts 

Toe Walk 

Heel Walk 

3 Air Squats + Broad Jump 

High Knees 

Butt Kickers 

Skip for Height 

Skip for Distance

 

Weigh Anchor”

AMRAP 10: Meter Row

On the 1:00 – 15 AbMat Sit-Ups

On the 2:00 – 12 AbMat Sit-Ups

On the 3:00 – 9 AbMat Sit-Ups

On the 4:00 – 15 AbMat Sit-Ups

On the 5:00 – 12 AbMat Sit-Ups

On the 6:00 – 9 AbMat Sit-Ups

On the 7:00 – 15 AbMat Sit-Ups

On the 8:00 – 12 AbMat Sit-Ups

On the 9:00 – 9 AbMat Sit-Ups

Rowing for 10 minutes with sit-ups every minute on the minute. At 0:00, athletes will start on the rower and try to accumulate as many meters as possible during this time frame.

 

View Event →
WODS 10/30-11/11/5
Oct
29
to Nov 5

WODS 10/30-11/11/5

MONDAY 10/30/2017

WARMUP:

Row 500 meters 

Then 30 seconds of:

Active Spidermans 

Active Samson 

Push-up to Down Dog 

Air Squats 

Walkouts

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

Overhead Stretch on Wall – :30 Seconds

Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

Front Rack Stretch – 1 Minute

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – 1 Minute

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. After 30 seconds, reverse hands by facing fingertips away from the body and repeat active stretching for final 30 seconds.

 

 

GYMNASTIC PULLING

Benchmark testing this week.

Choose from one of the following tests, with the first being ring muscle-ups, and the second being strict CTB pull-ups (banded as required). If we have ring-muscle ups, let’s choose option A. If we are inconsistent on the rings, or are working on the mechanics of the movement, complete the strict variation. From there, every Monday, where one group will be completing ring muscle-ups, the second group will be completing progressions towards developing the muscle-up.

Option A

AMRAP 2:00 – Ring Muscle-Ups

Rest 1:00

AMRAP 1:00 – Ring Muscle-Ups

Rest :30s

AMRAP :30s – Ring Muscle-Ups

Post total ring muscle-ups to the tracker below.

2:00 / 1:00 / :30 – Ring Muscle-Ups

Reps

 

RxPublic

Notes

 

 

 

 

Option B

AMRAP 2:00 – Strict CTB Pull-Ups

Rest 1:00

AMRAP 1:00 – Strict CTB Pull-Ups

Rest :30s

AMRAP :30s – Strict CTB Pull-Ups

We are looking for the range of motion in the CTB pull-up as this additional pull for height is functional strength we can use towards our muscle-up in progress. It is possible to have strong *chin over* pull-ups, but a significant lack of strength in the final pull. Band as required here, but make a note on which band we use for re-testing at the end of the cycle. As a reminder, we will continue to build strict strength in this cycle, but, every week for this specific group we will be focusing on progressions towards the ring muscle-up.

Post total strict CTB pull-ups to the tracker below.

2:00 / 1:00 / :30 – Strict CTB Pull-Ups

 

“Power Down”

For Time: 

15-12-9

Calorie Row 

Power Snatch (95/65)

directly into…

15-12-9

Calorie Bike 

Clean and Jerks (95/65)

Using the same weight on the barbell across both movements, with the power snatch most likely being the limiting factor. This should be a load that athletes could complete 21+ repetitions unbroken when fresh. Within the workout, looking to accomplish these in no more than three sets. If unable to schwinn bike, complete on of the following:

15-12-9 Calorie Row 

10-8-6 Calorie Assault Bike

 

TUESDAY 10/31/2017

WARMUP:

 

 

500m Light-Paced Row

5 Spiderman and Reach, each leg (Video)

10 Slow Scap Retractions (Video)

 

At low intensity, and at a lighter kettlebell weight…

200 Meter Light Jog

10 Air Squats, 10 Box Jumps (step down), 10 Kettlebell Swings

 

At moderate intensity, at working kettlebell weight…

200 Meter Moderate Jog

7 Wallballs, 7 Box Jumps, 7 Kettlebell Swings

At workout intensity…

100 Meter Run

5 Wallballs, 5 Box Jumps, 5 Kettlebell Swings

Rest 3:00-4:00, and begin the conditioning below.

 

“Kelen Helly”

For Time:
1 Round of “Kelly”

2 Rounds of “Helen”

1 Round of “Kelly”

1 Round of Kelly:

400m Run

30 Box Jumps (24/20)

30 Wall Balls (20/14)

 

1 Round of Helen: 

400m Run

21 Kettlebell Swings (53/35) 

12 Pull-ups

Combining two CrossFit benchmark workouts today with rounds of “Kelly” and “Helen”. Weights on the kettlebell and wall balls and variation on the pull-ups should be something that athletes could complete in 2 sets within the workout if they wanted to. If unable to run, complete one of the following:

500/400 Meter Row 

40/30 Calorie Schwinn

25/15 Calorie Assault Bike

 

WEDNESDAY 11/1/2017

WARMUP:

Barbell Warmup + Active Stretching

:30 Seconds Jumping Jacks

10 Good Mornings

10 Back Squats

:30 Seconds Push-ups to Down Dog 

10 Elbow Rotations

10 Strict Press

:30 Seconds Active Spidermans 

10 Stiff-Legged Deadlifts

10 Front Squats

:30 Seconds Active Samson

10 Deadlifts 

10 Push-ups

 

Couch Stretch – :30 Seconds Each Leg 

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Chest Stretch – :30 Seconds Each Side

Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Hold for one minute on this side, focusing on breathing, before switching.

 

“Slot Machine”

Teams of 3

AMRAP 7:

50 Back Squats (135/95) 

50 Back Squats (185/135)

AMRAP Back Squats (225/155)

rest 3 minutes

AMRAP 7:

50 Bench Press (135/95)

50 Bench Press (155/105) 

AMRAP Bench Press (185/115)

rest 3 minutes

AMRAP 7: 

50 Deadlifts (185/135) 

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185)

Ideally pairing teams up who will be using the same weight across each movement today. If unable to do that, it is ok to use multiple bars as space allows. If limited on barbells, benches, or weights, start athletes on opposite AMRAPs. The score for each section is total reps at the last barbell. Weights should be something that athletes are able to complete 25, 20, and 15 repetitions unbroken when fresh. If unequipped with enough benches, complete Push Press at 115/80, 135/95, 155/105.

 

 

THURSADAY 11/2/2017

WARMUP:

 

Line Drills

200 Meter Run

Quad Stretch 

Knee to Chest 

Solider Kicks 

Knuckle Drags 

Side Lunge 

Cradle Stretch 

Walking Samson 

Walking Spidermans 

Walkouts 

Toe Walk 

Heel Walk 

3 Air Squats + Broad Jump 

High Knees 

Butt Kickers 

Skip for Height 

Skip for Distance

 

“Annie Got Wrecked”

100 Double Unders, 50 AbMat Sit-ups, 200m Run

80 Double Unders, 40 AbMat Sit-ups, 200m Run

60 Double Unders, 30 AbMat Sit-ups, 200m Run

40 Double Unders, 20 AbMat Sit-ups, 200m Run

20 Double Unders, 10 AbMat Sit-ups, 200m Run

 

Runs completed with Wreckbag (50/35)

 

Choosing a variation on the rope that athletes can find a consistent rhythm with. Each 200 Meter Run will be completed with a Wreckbag. If not equipped with a wreckbag, substitute a weighted run or carry of any kind. If unable to run, complete one of the following:

100 Meter Weighted Walk 

20/15 Calorie Schwinn Bike (no arms) 

15/10 Calorie Assault Bike (no arms)

 

FRIDAY 11/3/2017

WARMUP

1 Minute

Easy Bike 

Active Spidermans

:45 Seconds

Medium Bike 

Active Samson

:30 Seconds

Faster Bike 

Air Squats

Dumbbell Warmup

Completed with light dumbbells

5 Stiff-Legged Deadlifts

5 Front Squats 

5 Strict Presses

5 Reverse Lunges (each leg)

5 Strict Presses

5 Front Squats 

5 Stiff-Legged Deadlifts

 

Dumbbell Ankle Stretch – :30 Each Side

Stepping out into a lunge, place dumbbell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.

Dumbbell Squat Hold – 1 Minute

With the dumbbell in a goblet position, sink down into a deep squat, using the elbows to drive the knees out. Not concerned with where the chest is on this stretch

Dumbbell Leverage Squat – 1 Minute

The dumbbell will start on the ground in front of the athlete. Athletes will grab the dumbbell with both hands, focusing on pulling the chest as high as possible while driving the hips forward and keeping the heels grounded.

 

“Saved by the Bell”

5 Rounds:

21 Air Squats

10/7 Calorie Assault Bike

9 Alternating Dumbbell Snatches (50/35)

Choosing a weight on the dumbbell that athletes could complete 20+ repetitions without breaking rhythm. These will be 9 total reps. If not biking today, perform one of the following:

10/7 Calorie Row  

100 Meter Run

 

 

SATURDAY 11/4/2017

WARMUP:

 

400 Meter Run or 500 Meter Row

3 rounds:

5 Push-ups, 7 Sit-ups, 9 Squats

1:00 PVC Pass Throughs 

1:00 Alternating Spidermans

 

Mobility: 10 Minutes Stretching on your on ( Shoulders, Hips, etc.)

 

 

 

“KELLY”

        5 Rounds For Time

        400 meter Run

        30 Box Jumps (24/20 in)

        30 Wall Ball Shots (20/14 lbs)

 

SUNDAY 11/5/2017

WARMUP:

400 Meter Run or 500 Meter Row

3 rounds:

5 Push-ups, 7 Sit-ups, 9 Squats

1:00 PVC Pass Throughs 

1:00 Alternating Spidermans

 

“Finning”

4 Rounds:

10 Close Grip Dumbbell Bench Press (50/35)

15 Dumbbell Bent Over Rows, each (50/35)

20 Strict Presses (empty barbell)

25 Banded Pull Aparts

“The unwieldiness of two things brings all of the wonderful neurological dynamics that translate to increased strength.” – Greg Glassman

Looking to add in some accessory work during this Sunday session. Great day to slow things down and focus on quality of movement vs. intensity. The benefit of dumbbells is similar to that of the rings. The instability of the ring dip makes it a more challenging movement. Practicing the unstable movement makes the stable movement, a bar dip for example, much easier. Similarly, training with dumbbells will work to improve barbell movements.

 

View Event →
WODS 10/23-10/29
Oct
22
to Oct 29

WODS 10/23-10/29

MONDAY: 10/23/2017

WARMUP:

Line Drills

200 Meter Run 

Quad Stretch 

Knee to Chest 

Solider Kicks 

Knuckle Drags 

Side Lunge 

Cradle Stretch 

Walking Samson 

Walking Spidermans 

Walkouts 

3 Air Squats + Broad Jump 

High Knees 

Butt Kickers 

Skip for Height 

Skip for Distance

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Overhead Squats 

5 Snatch Grip Stiff Deadlifts

5 Hang Power Snatch

completed with empty barbell

 

Power Snatch

Build to Heavy Single

Grouping athletes up into teams of 2-3 as they build to a heavy single power snatch. Other barbells will be put away to increase floor space and limit the amount of bodies moving at once so coach can dial in seeing and correcting.

followed by…

 

“Isabel”

30 Power Snatches (135/95)

Starting the day off by building to a heavy single power snatch. Following this, athletes will complete the CrossFit benchmark workout, “Isabel”. The weightlifting piece is a great opportunity for the group to build the skills and positions of the power snatch that will assist them in improving their previous “Isabel” times. Athletes should build to something heavier than they will use in the conditioning piece. Within the workout, athletes should use a weight that they are capable of completing 10-15 repetitions unbroken if they had to. Rather than undoing what was done in the weightlifting skill piece before, the focus today is in improving the power snatch over the course of 30 repetitions. Going a little lighter to accomplish this is more important in the long run than clicking “Rx”.

 

 

TUESDAY 10/24/2017

WARMUP:

:30 Seconds

Slow Row 

Active Spidermans 

Alternating Bird Dog

Medium Row 

Active Samson 

Hollow Hold

Fast Row 

Push-up to Down Dog 

Superman Hold

 

MOBILITY:

 

Chest Stretch – :30 Seconds Each Side

Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Hold for one minute on this side, focusing on breathing, before switching.

Overhead Stretch on Wall – 1 Minute

Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

 

 

“Lead Foot”

AMRAP 4:

27/20 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups 

rest 4 minutes 

AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar 

rest 4 minutes 

AMRAP 4:

15/10 Calorie Row 

15 Burpees

15 Pull-ups

Bringing the intensity here with short interval work. The variation on the pull-up bar for each round should be something that athletes feel comfortable doing at least 10 without dropping in the workout if they absolutely needed to. Stagger groups on opposite 4-minute intervals if short on rowers.

 

 

WEDNESDAY 10/25/2017

WARMUP:

:30 Seconds

Slow Bike 

Slow 10m Shuttle Runs

Medium Bike 

Medium 10m Shuttle Runs

Faster Bike 

Faster 10m Shuttle Runs

Barbell Warmup + Active Stretching

5 Good Mornings 

5 Back Squats 

10 Elbow Rotations

:30 Seconds Active Spidermans

5 Strict Press 

5 Stiff Legged Deadlifts 

5 Pausing Front Squats

:30 Seconds Air Squats

 

Front Rack Stretch – 1 Minute

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – 1 Minute

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. After 30 seconds, reverse hands by facing fingertips away from the body and repeat active stretching for final 30 seconds.

Ankle Stretch – :30 Seconds Each Side

Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

 

 

 

Squat Clean

Build to Heavy Single

followed by…

“Four Wheeler”

2 Rounds:

400 Meter Run

21/15 Calorie Assault Bike, or Rower

12 Squat Cleans (115/80)

Priming the squat clean in “Four Wheeler” by building to a heavy squat clean to start. Similar to Monday, the goal of building to the heavy is to develop good habits and positioning that can be further built upon within the workout. When going heavy, looking to climb in weight, but only so far that athletes are maintaining crucial points of performance. Within the workout, the weight on the barbell should be something that athletes could complete both rounds unbroken if they needed to.

 

 

THURSDAY 10/26/2017

WARMUP:

Game: Farmers & Lumberjacks

Everyone needs a kettlebell. Divide up into 2 teams. Arrange the kettlebells out on the floor with half the kettlebells on their sides and half standing upright. The “Farmers” have the job of standing all the kettlebells up. The “Lumberjacks” have the job of knocking all the kettlebells down. Kettlebells can only be touched with your hands. A winner is declared when all kettlebells are either up or down. If a game lasts three minutes, time is called and the team with the majority of kettlebells wins. Play 1 to 3 rounds.

:30 Seconds

Slow Row

Air Squats

Medium Row

Active Samson

Fast Row

Active Spiderman

 

“Ball Hogs”

AMRAP 15:

Teams of 2:

3 Wall Balls (20/14)

3 Kettlebell Swings (53/35)

3 Calorie Row

Next round is 6’s, then 9’s, etc…

In this teams of two workout, partners will complete full rounds before switching off. Partner 1 will complete 3 repetitions of everything, and then partner 2 will complete three rounds of everything. Rounds increasing by 3 repetitions each time. The weight on the kettlebell and wall balls should be something that athletes could complete 25+ repetitions unbroken when fresh. If unable to row, substitute equal calorie bike or 10 meter shuttle runs.

 

 

FRIDAY 10/27/2017

WARMUP:

Jogging around boxes or cones set-up in the middle of the room. Alternating between :20 seconds of a light jog and :20 seconds of active stretching.

Active Stretching

Quad Stretch 

Knee to Chest 

Solider Kicks 

Knuckle Drags 

Side Lunge 

Cradle Stretch 

Walking Samson 

Walking Spidermans 

Walkouts 

3 Air Squats + Broad Jump 

High Knees 

Butt Kickers 

Skip for Height 

Skip for Distance

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

 

“Dead Ahead”

4 Rounds: 

21 Deadlifts (135/95)

15 Box Jump Overs (24/20)

9 Push Jerks (135/95)

Choosing a weight on the barbell that athletes could go unbroken on the push jerk every single round. This should be a load that they could confidently cycle for 20+ repetitions when fresh. On the box jump overs, there is no need to fully extend at the top of each repetition.

 

SATURDAY 10/28/2017.   (HERO VS VILLAINS) 

WOD #1: “Iron Man”

 

 

 

 

60 Chest to Bar Pullups

40 Deadlifts (225/175)

20 Bar Muscle Ups

40 Deadlifts (225/175)

60 Chest to Bar Pullups

Remaining time: As many tandem burpees as possible (must jump over bar together to count)

Time Cap: 12 minutes

 

 

Scaled: Chest to Bar-Jumping Pull ups, Deadlifts (185/135), Bar Muscle Ups-Jumping Chest to Bar Pull-ups. Burpees must still be synchronized but can step over together.

 

Standards: Chest must make contact with bar on chest to bar pull ups and jumping chest to bar pull-ups. Deadlifts-No hitching, hips must be fully extended at the top of the lift with shoulders behind the bar. Bar Muscle ups-Must lock out arms at the top. Burpees-Chest and quads to deck.

 

 

WOD #2: “The Green Goblin Assault”

 

 

 

4 Rounds for Time

20/18 Calorie Row

20 DB Walking Lunges (50/35)

20 Handstand Pushups

Partners must alternate each round (For 2 full rounds total each partner). Must tag partner in at end of the round.

Time Cap 15 Minutes

Scaled: Row remains the same. DB Walking Lunges (35/15), Handstand Pushups- Hand Release Pushups.

 

Standards: Athlete cannot get off the rower until it reads the specified amount. Walking Lunges-DB must be touching shoulders with some part of DB but cannot be resting. Knee must touch floor and hips must fully extend at the top of the lunge. The feet do NOT have to come back together between lunges as long as the hips extend (can walk through to the next lunge). Handstand pushups can be strict or kipping. Must be fully locked out at the top of the rep, head must make contact with abmat between 25# plates. For Pushups- chest must fully touch the ground, arms must fully lock out at the top.

 

 

WOD#3: For time-Doctor Doom’s Frightening Fifty

 

 

 

Buy In: 50 Double Unders Each (Must finish all 50 before tagging partner to complete 50)

50 Clean and Jerks (115/85)

50 Wall Balls (20/14) to 10/9 ft target

50 Push Press (115/85)

50 American Kettlebell Swings (53/35)

 

Time Cap 15 Minutes

Scaled: Double unders-x2 Singles. Clean and Jerks (85/65). Wall Balls (14/10) to 10/9 ft target. Push Press (85/65). Kettlebell Swings (35/25).

 

Standards: Double unders-must pass under the feet twice per jump. Attempts do not count. Must complete all 50 before moving to the second partner. Clean and Jerks-Clean can be any kind of clean, starts from the ground. Jerk is from the shoulder to the overhead position with a second dip (not a push press, as we have that later in the WOD). Can be a push jerk, split jerk, squat jerk. Wall Balls-Hip crease below the knee on the down, must reach the target at the top. Push Press must be cleaned first, but then can go from the shoulder to overhead without coming down to the ground. Must be a push press (dip, drive) to count (not a strict press or jerk). American KB Swings must be locked out above head with ears being able to be seen through the top of the lift, with the bottom of the bell facing up at the top of the rep.

 

 

Floater WOD: “The Hulk”

 

 

 

 

2 Rep Max Hang Squat Clean

8 minute cap, must share bar.

 

Scaled: Same as RX. 

 

Standards: Bar must be deadlifted up first with a clear break before completing hang squat clean. Must be a squat clean, not hang power clean. Hips must be fully extended at the top of the lift. Must control the bar back down to the hang to hit the second rep (cannot go back to the floor to reset for second rep).

SUNDAY 10/29/2017

4 Rounds:

27/21 Calorie Schwinn Bike

21 Kettlebell Swings (53/35) 

15 Kettlebell Goblet Squats (53/35)

Choosing a weight on the kettlebell that athletes could complete 30+ repetitions of each movement unbroken when fresh. If unable to bike, complete one of the following:

21/15 Calorie Assault Bike 

21/15 Calorie Row 

400 Meter Run

 

 

View Event →
10/16-10/22
Oct
15
to Oct 22

10/16-10/22

MONDAY 10/16/2017

WARMUP:

 

:30 Seconds

Slow Row

Air Squats

Medium Row

Push-up to Down Dog

Fast Row

Active Spidermans

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

 

MOBILITY:

Childs Pose on Box – 1:00

With arms together and straight out front on a box, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Pigeon Pose on Box – :30 Seconds Each Side

Bring one leg in front of body with the other straight behind. The goal is to have the shin straight across with hips and shoulder squared forward. Lean forward over the front leg to dive deeper into stretch.

SNATCH

15 minutes to build to a heavy single for the day.

No more than three misses allowed during these 15 minutes. What’s here today, we take. What’s not.. we don’t force.

Enter new current 1RM Snatch to SUGAR WOD.

 

“Fight Gone Bad”

3 Rounds

1:00 at each station:

Wall Balls (20/14)

Sumo Deadlift High Pulls (75/55)

Box Jumps (20″)

Push Press (75/55)

Calorie Row

Rest

In the classic CrossFit benchmark workout “Fight Gone Bad”, athletes will spend one minute at each of the five stations with no rest between stations. Following the row, athletes will have one minute rest before beginning back on the Wall Balls. Weight on the barbell should be something that athletes could complete 25+ repetitions unbroken when fresh. Score at the end of the workout is total reps.

 

 

TUESDAY 10/17/2017

WARMUP:

 

:30 Seconds

Easy Bike 

Active Spidermans

Medium Bike 

Push-up to Down Dog

Faster Bike 

Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

 

POWER CLEAN SKILL

On the 2:00 x 7 Sets:

1 Pausing Clean Deadlift (Video)

2 Power Cleans

In this complex, we start with a pausing clean deadlift at (2) positions – just below the knee, and at mid-thigh. Come to a full stop at each position for a full one second before continuing in. At these critical positions, we are looking to check in for specific focus points:

Pause #1 (Just below knee) – Shins should be just about vertical, and our back is as rigid as can be. Lats are on, putting tension into the bar.

Pause #2 (Mid-thigh) – This is our jumping position, where we want the bar in contact with our lats engaged. Our heels still need to be down here, and our shins are ever so slightly angled forward, if not just about vertical (body type depending).

After each pausing deadlift, drop the bar from the top. Reset after a quick breath, and complete (2) power cleans, confirming our positions we passed through in the deadlift.

Percentages are meant to be on the lighter end today, as this is a primer for Friday’s heavy attempts.

Enter current/estimated Clean and Jerk

 

Submit

Set #1 (On the 0:00) – 50% of 1RM CJ

Set #2 (On the 2:00) – 55% of 1RM CJ

Set #3 (On the 4:00) – 60% of 1RM CJ

Set #4 (On the 6:00) – 65% of 1RM CJ

Set #5 (On the 8:00) – 65% of 1RM CJ

Set #6 (On the 10:00) – 65% of 1RM CJ

Set #7 (On the 12:00) – 65% of 1RM CJ

 

“Flat Tire”

Teams of 3:

On the Minute x 12 (4 Rounds)

10 Deadlifts (225/155) 

20 AbMat Sit-Ups

Max Calorie Bike

 

Athletes will each start at a different station, rotating on the minute. For example, athlete 1 will begin on the barbell, athlete 2 will begin on the abmat, and athlete 3 will begin on the bike. At the top of each minute, they will rotate movements.

 

 

 

WEDNESDAY 10/18/2017

WARMUP:

:30 Seconds

Easy Row 

Active Spidermans

Medium Row
Active Samson

Faster Row
Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press
5 Overhead Squats 

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

 

MOBILITY:

Childs Pose – :30 Seconds

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

PVC Pass Throughs – :30 Seconds

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

Ankle Stretch – :30 Seconds Each Side

Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Warrior Squats – 10 Repetitions

With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms. A reach with both arms counts as a single repetition. Rest as needed to accomplish the 10 repetitions.

 

“Freedom Sauce”

AMRAP 3

21 Overhead Squats (95/65)

21 Burpee Over the Erg 

Max Calorie Row

Rest 3:00 

AMRAP 3

18 Overhead Squats (115/80)

18 Burpee Over the Erg 

Max Calorie Row

Rest 3:00 

AMRAP 3

15 Overhead Squats (135/95)

15 Burpee Over the Erg 

Max Calorie Row

Rest 3:00 

AMRAP 3

12 Overhead Squats (155/105)

12 Burpee Over the Erg 

Max Calorie Row

Score today is the total calories after all four rounds. This should be a weight for the overhead squats that athletes could perform 30, 25, 20, and 15 repetitions unbroken respectively when fresh. Within the workout today, being able to go unbroken on each and every round will help meet the sprint stimulus of each AMRAP. Burpees today will be lateral over the erg with no need to stand to full extension on each. Run two groups if necessary, with group 2 working while group 1 rests.

 

 

THURSDAY 10/19/2017

WARMUP:

Line Drills

200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance 

 

MOBILITY:

 

Childs Pose – 1 Minute 

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Front Rack Stretch – 1 Minute

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

 

“Knotted Up”

AMRAP 15:

200 Meter Run

2 Rope Climbs

 

Today’s workout is dedicated to improving technique and efficiency on the rope climb. It is very common for the workouts we do, such as “Glen”, to be of a longer time domain. Because of this longer time domain, the rope climb skill work is often rushed through in order to accommodate the workout within an hour time slot. When this happens, athletes who may be capable of completing a rope climb default to another movement substitution. Today, we can encourage those athletes to progress on what they are accustomed to doing when rope climbs show up on the whiteboard. Even if it is not “Rx”, progress is better than perfection. If your gym is not equipped with a sufficient number of climbing ropes, you can make this into a team workout or have athletes using the same rope alternate rope climb repetitions.

 

 

FRIDAY 10/20/2017

WARMUP:

:20 Seconds

Jumping Jacks 

Active Spidermans 

Walkouts

Single Unders 

Active Samson 

Push-up to Down Dog

Single Unders 

Air Squats 

Single Leg Unloaded Romanian Deadlifts

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

 

 

Warming Sets

OTM x 7 – 1 Clean and Jerk

 

Set #1 (On the 0:00) – 1 Rep @ 50% of current/estimated 1RM CJ

Set #2 (On the 1:00) – 1 Rep @ 55% of current/estimated 1RM CJ

Set #3 (On the 2:00) – 1 Rep @ 60% of current/estimated 1RM CJ

Set #4 (On the 3:00) – 1 Rep @ 65% of current/estimated 1RM CJ

Set #5 (On the 4:00) – 1 Rep @ 70% of current/estimated 1RM CJ

Set #6 (On the 5:00) – 1 Rep @ 75% of current/estimated 1RM CJ

Set #7 (On the 6:00) – 1 Rep @ 80% of current/estimated 1RM CJ

Rest as needed, and reset the clock…

 

Working Sets

On the 2:00 x 7 Sets:

Set #1 (On the 0:00) – 1 Rep @ 84% of current/estimated 1RM CJ

Set #2 (On the 2:00) – 1 Rep @ 88% of current/estimated 1RM CJ

Final (5) sets, on the 4:00, 6:00, 8:00, 10:00, and 12:00, build to a heavy single for the day.

 

“Double or Nothing”

3 Rounds:

75 Double Unders

50 Air Squats

15 Power Cleans (135/95)

 

Movement Substitutions

Reduce Reps 

1:00 Double Under Practice 

150 Single Unders

 

 

 In “Double or Nothing”, looking to choose a weight on the barbell that athletes could complete in 1-3 sets per round. Should be a load that they can cycle for a repetitions within the workout.

 

 

SATURDAY 10/21/2017

WARMUP:

 

One partner at each station, rotating through.

:30 Seconds

Slow Bike 

Active Spidermans 

Front Rack Stretch

 

Medium Bike 

Active Samson 

Active Squat Hold

 

Fast Bike 

Air Squats 

Wrist Stretch

Modified Barbell Warmup

If equipment allows for it, have all athletes complete barbell warmup and thruster movement prep as individuals. If not, rotate athletes through on one barbell. Athletes who are not on the barbell will complete Ankle Stretch and Pigeon Pose on each side. Athletes completing mobility will switch sides following elbow rotations. Station 1 is barbell warmup, station 2 is ankle stretch and station three is pigeon pose. Rotating in that order following completion of the barbell warmup. With a longer time domain in today’s workout, prepping the thruster in the barbell warmup.

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Front Squats

5 Push Press 

5 Thrusters
completed with empty barbell

Mobility

Ankle Stretch

Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Pigeon Pose

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

 

“100 Proof”

Teams of 3:

100/70 Calorie Schwinn Bike (70/50 Assault) 

100 Box Jump Overs (24/20)

100 Thrusters (95/65)

100 Chest to Bar Pull-Ups

100 Thrusters (95/65)

100 Box Jump Overs (24/20)

100/70 Calorie Schwinn Bike (70/50 Assault) 

 

In this team workout, athletes will break up the reps as needed, completing all the reps of one movement before switching to the next. The barbell weight and pull-up variation should be something that athletes can complete at least 10-15 repetitions during each turn. For combined teams of males/females, complete 85 calories. If gym is not equipped with bikes, substitute equal calorie row or a 1000 meter run together as a team.

Substitutions for this workout include reducing the total reps of the workout or of specific movements. For example, the chest to bar pull-up will most likely be the most challenging station, although only completed once. Reducing the repetitions here or making these chin over bar pull-ups will keep teams moving through. It is absolutely appropriate for teams to be completing slightly different movements here or to be using different weights on the barbell to meet the intended stimulus. This workout is intended to be a sprint for the athletes working, with time to recover for the two athletes resting.

 

EXTRA CREDIT/MIDLINE

For Quality (not for time):

50 GHD Sit-Ups

35 AbMat Sit-Ups

20 Strict Toes to Bar

 

 

SUNDAY 10/22/2017

WARMUP:

Line Drills

200 Meter Run 

Quad Stretch 

Knee to Chest 

Solider Kicks 

Knuckle Drags 

Side Lunge 

Cradle Stretch 

Walking Samson 

Walking Spidermans 

Walkouts 

Toe Walk 

Heel Walk 

3 Air Squats + Broad Jump 

High Knees 

Butt Kickers 

Skip for Height 

Skip for Distance

 

“Sitting Pretty”

For Time:

50 AbMat Sit-Ups, 200m Run, 100m Prowler Push

40 AbMat Sit-Ups, 200m Run, 100m Prowler Push

30 AbMat Sit-Ups, 200m Run, 100m Prowler Push

20 AbMat Sit-Ups, 200m Run, 100m Prowler Push

10 AbMat Sit-Ups, 200m Run, 100m Prowler Push

In today’s workout, the sled we are pushing will have no weight on it in order to keep intensity high. Following the run, athletes will immediately transition to the prowler push. For gyms not equipped with a prowler, have athletes complete a 100 meter weighted run with a wreckbag or medicine ball.

 

View Event →
HEROS VS VILLIANS
Oct
10
to Oct 28

HEROS VS VILLIANS

REGISTER HERE

REGISTERVOLUNTEER

REGISTRATION INFO

Event Date:October 28, 2017

Location:CrossFit Tupelo

1713 McCullough Blvd. Tupelo MS. 

Reg Opens:07/21/2017 @ 12:00 AM

Reg Ends:10/25/2017 @ 12:00 AM

Team:$118

Team Size:2 person

Team Divs:Rx(MM),Rx(FF),Sc(MM),Sc(FF)

Check-in:Check with your host for specific time and location

Start-Time:08:00 AM

 

 

 

 

 

WOD #1: “Iron Man”

 

 

 

 

60 Chest to Bar Pullups

40 Deadlifts (225/175)

20 Bar Muscle Ups

40 Deadlifts (225/175)

60 Chest to Bar Pullups

Remaining time: As many tandem burpees as possible (must jump over bar together to count)

Time Cap: 12 minutes

 

 

Scaled: Chest to Bar-Jumping Pull ups, Deadlifts (185/135), Bar Muscle Ups-Jumping Chest to Bar Pull-ups. Burpees must still be synchronized but can step over together.

 

Standards: Chest must make contact with bar on chest to bar pull ups and jumping chest to bar pull-ups. Deadlifts-No hitching, hips must be fully extended at the top of the lift with shoulders behind the bar. Bar Muscle ups-Must lock out arms at the top. Burpees-Chest and quads to deck.

 

 

WOD #2: “The Green Goblin Assault”

 

 

 

4 Rounds for Time

20/18 Calorie Row

20 DB Walking Lunges (50/35)

20 Handstand Pushups

Partners must alternate each round (For 2 full rounds total each partner). Must tag partner in at end of the round.

Time Cap 15 Minutes

Scaled: Row remains the same. DB Walking Lunges (35/15), Handstand Pushups- Hand Release Pushups.

 

Standards: Athlete cannot get off the rower until it reads the specified amount. Walking Lunges-DB must be touching shoulders with some part of DB but cannot be resting. Knee must touch floor and hips must fully extend at the top of the lunge. The feet do NOT have to come back together between lunges as long as the hips extend (can walk through to the next lunge). Handstand pushups can be strict or kipping. Must be fully locked out at the top of the rep, head must make contact with abmat between 25# plates. For Pushups- chest must fully touch the ground, arms must fully lock out at the top.

 

 

WOD#3: For time-Doctor Doom’s Frightening Fifty

 

 

 

Buy In: 50 Double Unders Each (Must finish all 50 before tagging partner to complete 50)

50 Clean and Jerks (115/85)

50 Wall Balls (20/14) to 10/9 ft target

50 Push Press (115/85)

50 American Kettlebell Swings (53/35)

 

Time Cap 15 Minutes

Scaled: Double unders-x2 Singles. Clean and Jerks (85/65). Wall Balls (14/10) to 10/9 ft target. Push Press (85/65). Kettlebell Swings (35/25).

 

Standards: Double unders-must pass under the feet twice per jump. Attempts do not count. Must complete all 50 before moving to the second partner. Clean and Jerks-Clean can be any kind of clean, starts from the ground. Jerk is from the shoulder to the overhead position with a second dip (not a push press, as we have that later in the WOD). Can be a push jerk, split jerk, squat jerk. Wall Balls-Hip crease below the knee on the down, must reach the target at the top. Push Press must be cleaned first, but then can go from the shoulder to overhead without coming down to the ground. Must be a push press (dip, drive) to count (not a strict press or jerk). American KB Swings must be locked out above head with ears being able to be seen through the top of the lift, with the bottom of the bell facing up at the top of the rep.

 

 

Floater WOD: “The Hulk”

 

 

 

 

2 Rep Max Hang Squat Clean

8 minute cap, must share bar.

 

Scaled: Same as RX. 

 

Standards: Bar must be deadlifted up first with a clear break before completing hang squat clean. Must be a squat clean, not hang power clean. Hips must be fully extended at the top of the lift. Must control the bar back down to the hang to hit the second rep (cannot go back to the floor to reset for second rep).

 

 

View Event →
WODS 10/9-10/15
Oct
8
to Oct 15

WODS 10/9-10/15

MONDAY 10/9/2017

WARMUP:

 

 

:30 Seconds

Slow Row

Active Samson

Medium Row

Active Spidermans

Faster Row 

Push-up to Down Dog

10 Repetitions

Air Squats 

Medicine Ball Deadlifts

Medicine Ball Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

 

 

 

BACK SQUAT WAVES

3 – 1 – 3 – 1 – 3 – 1

Week 1 of a 3 in a back squat micro-progression. On each set of 3 repetitions (sets #1, 3, and 5), the weight stays constant. The sets of 1 repetition (sets #2, 4, and 6), the weight will climb steadily. Aim to rest approximately 2-3 minutes between each set.

3 Back Squats @ 84% of 1RM Back Squat

1 Back Squat @ 89% of 1RM Back Squat

3 Back Squats @ 84% of 1RM Back Squat

1 Back Squat @ 91% of 1RM Back Squat

3 Back Squats @ 84% of 1RM Back Squat

1 Back Squat @ 93% of 1RM Back Squat

 

“Hangman Jury”

3 Rounds:

30 Hang Power Cleans (115/80)

30 Wall Balls (20/14)

30/21 Calorie Row

Looking to choose a weight on the barbell that athletes could complete 25+ repetitions unbroken when completely fresh. If unable to row, complete one of the following:

40/28 Calorie Schwinn Bike 

28/20 Calorie Assault Bike 

400 Meter Run

 

 

TUESDAY 10/10/17

WARMUP:

Line Drills

Run 200 Meters 

Quad Stretch 

Knee to Chest 

Solider Kicks 

Knuckle Drags 

Side Lunge 

Cradle Stretch 

Walking Samson 

Walking Spidermans 

Walkouts 

Toe Walk 

Heel Walk 

3 Air Squats + Broad Jump 

High Knees 

Butt Kickers 

Skip for Height 

Skip for Distance

 

“Handbag”

60/42 Calorie Row

100 Double Unders 

800 Meter Wreckbag Run (50/35)

100 Double Unders 

60/42 Calorie Row

 

Picking a wreckbag that athletes could run 800 meters without stopping. Other weighted items such as a weight vest, sandbag, medicine balls, or plates will work if not equipped with wreckbags. f you are unable to bike , complete one of the following:

800 Meter Run 

60/42 Calorie Assault Bike

 

WEDNESDAY 10/11/17

WARMUP:

30 Seconds

Active Samson 

Walkouts 

Active Spidermans 

Down Dog with Foot Pedals 

Air Squats 

Knuckle Drags 

Active Dive-bombers 

Straight Leg Sit-ups

“Dumbbell Warmup”

(completed with light dumbbells) 

5 Stiff-Legged Deadlifts

5 Front Squats 

5 Strict Presses

5 Reverse Lunges (each leg)

5 Strict Presses

5 Front Squats 

5 Stiff-Legged Deadlifts

 

 

Strict Handstand Pushups

2 Rounds:

35% of Max Unbroken Strict HSPU

25% of Max Unbroken Strict HSPU

15% of Max Unbroken Strict HSPU

*Rest as little as needed between unbroken sets,

and rest 2:00 between rounds.

 

“Dumb Down”

AMRAP 15:
15 Toes to Bar

12 Dumbbell Reverse Lunges (50/35) 

9 Dumbbell Clean and Jerks (50/35)

 

Looking to choose a weight on the dumbbells that athletes could complete 20+ repetitions when completely fresh. In the dumbbell reverse lunge, the dumbbells will be in each hand with arms long next to the body. 6 repetitions will be completed on each side. If not equipped with dumbbells, substitute a (115/80) barbell.

 

THURSDAY 10/12/2017

WARMUP:

 

2 Rounds of:

200 meter run

10 Samson

10 Spidermans

10 Sloppy Push Ups

10 Iron Crosses&Scorpions

 

10 Minutes working with Bands or Boxes for Hips&Shoulders

 

 

 

Back Squat

3 sets of 5

followed by..

“Turn and Burn”

2 Rounds: 

400 Meter Run 

30 Thrusters (65/45)

Spending the first portion of today’s hour getting under some heavy weight on Back Squats. Looking to approach this as more of a skill session than a strength session. Athletes may build in weight over the three sets, but not necessarily working to a 5 rep max front squat. The real benefit of this session for the coaches is to make positive change in squat mechanics. For the athletes, it is an opportunity to practice and overload the legs, making the light thrusters in the metcon to follow feel even lighter.

In the conditioning piece, looking for a weight on the thrusters that athletes could complete 30+ repetitions unbroken when fresh. The goal is to complete each set with one break maximum. If unable to run, complete one of the following: 

500 Meter Row 

40/28 Calorie Schwinn Bike 

28/20 Calorie Assault Bike

 

 

FRIDAY 10/13/17

WARMUP:

 

Partner Rowling

1000 meters for time split between two partners. 5 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 1000 meters. There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval. For example, if they land at 97 or 103, penalty is 3 burpees. Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing. They can sit ready on the erg as they wait.

followed by…

45 Seconds

Partners Alternating Movements

Easy Bike 

Active Spidermans

30 Seconds

Medium Bike 

Active Samson

15 Seconds

Faster Bike 

Push-ups to Down Dog

 

STRENGHT

 FRONT SQUAT

6 Sets of 2:

Sets 1 & 2 – 78%

Sets 3 & 4 – 83%

Sets 5 & 6 – 88%

 

 

“Friend Zone”

Teams of 2

9 Calorie Assault Bike, OR 100 Meter Run

12 Calorie Row

9 Kettlebell Swings (70/53)

*Partners complete full rounds

 

SATURDAY 10/14/17

WARMUP:

 

 

200 Meter Run

30 Seconds

Active Spidermans 

Walkouts

Air Squats 

Active Samson 

Push-up to Down Dog 

Side Lunge

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

 

 

MOBILITY:

Wrist Stretch – 1 Minute

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. After 30 seconds, reverse hands by facing fingertips away from the body and repeat active stretching for final 30 seconds.

 

Pigeon Pose – 2:00 each side (Video)

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip. _____________________________________________________________________________

 

WARPATH"

For Time:
800 Meter Run, 6 Rounds of “The Chief”

400 Meter Run, 4 Rounds of “The Chief”

200 Meter Run, 2 Rounds of “The Chief”

1 Round of “The Chief”:

3 Power Cleans, 6 Pushups, 9 Air Squats

Rx – 135/95

If we are not running today, complete calories on the rower.

Males – 60/40/20 Calories

Females – 45/30/15 Calories

Post times to SUGAR WOD

 

SUNDAY 10/15/2017

WARMUP:

400 Meter Run or 500 Meter Row

then

1 Minute

Active Spider-Man’s 

Active Samson 

Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

 

Romanian Deadlift

4 sets of 8

followed by..

“Midline Madness”

4 Giant Sets, not for time:

15 Abmat Sit-Ups

20 Hip Extensions

25 Flutter Kicks

30 Banded Good Mornings

Starting off this Sunday with weightlifting followed by some midline work. The Romanian Deadlifts and “Midline Madness” should be completed for quality rather than for load or time. The goal today is to get in some extra volume by focusing on lower intensity accessory work that will supplement the normal high intensity function movements we do throughout the week. Giant sets means that athletes are moving from station to station with a purpose, but not for time. A clock doesn’t even have to be set for today’s workout.

 

View Event →
WODS 10/2-10/8
Oct
3
to Oct 8

WODS 10/2-10/8

MONDAY 10/2/2017

WARMUP:

1 Minute

Easy Bike 

Active Spidermans

:45 Seconds

Medium Bike 

Active Samson

:30 Seconds

Faster Bike 

Air Squats

“Dumbbell Warmup”

(completed with light dumbbells) 

5 Stiff-Legged Deadlifts

5 Front Squats 

5 Strict Presses

5 Reverse Lunges (each leg)

5 Strict Presses

5 Front Squats 

5 Stiff-Legged Deadlifts

 

 

BACK SQUAT WAVES

3 – 1 – 3 – 1 – 3 – 1

Week 1 of a 3 in a back squat micro-progression. On each set of 3 repetitions (sets #1, 3, and 5), the weight stays constant. The sets of 1 repetition (sets #2, 4, and 6), the weight will climb steadily. Aim to rest approximately 2-3 minutes between each set.

 

3 Back Squats @ 82% of 1RM Back Squat

1 Back Squat @ 87% of 1RM Back Squat

3 Back Squats @ 82% of 1RM Back Squat

1 Back Squat @ 89% of 1RM Back Squat

3 Back Squats @ 82% of 1RM Back Squat

1 Back Squat @ 91% of 1RM Back Squat

 

 

 

“Eighteen Wheeler”

AMRAP 18:

12 Calorie Row or Assault Bike 

15 Wall Balls (20/14) 

12 Alternating Dumbbell Snatches (50/35) 

9 Toes to Bar

 

Name of the game today is pacing. Pacing isn’t about going slow, rather finding a pace that athletes know they will not slow down. Setting the tone in round one by approaching it like the third round. If athletes expect to break the wall balls or toes to bar in round three, breaking them like that from the onset will help athletes find a consistent pace across the 18 minutes.

 

 

TUESDAY 10/3/2017

WARMUP:

 

Line Drills

Run 200 Meters 

Quad Stretch 

Knee to Chest 

Solider Kicks 

Knuckle Drags 

Side Lunge 

Cradle Stretch 

Walking Samson 

Walking Spidermans 

Walkouts 

Toe Walk 

Heel Walk 

3 Air Squats + Broad Jump 

High Knees 

Butt Kickers 

Skip for Height 

Skip for Distance

 

 

SKILLS (10 MINUTES DOUBLE UNDER PRACTICE)

 

 

 

“Undertow”

5 Rounds:

200 Meter Run

30 Double Unders

9 Hang Squat Cleans (115/80)

In today’s workouts, looking to choose a weight on the barbell that athletes could perform 15+ repetitions unbroken when fresh. If unable to run, complete one of the following:

200 Meter Row 

20/14 Calories Schwinn 

14/10 Calorie Assault Bike

 

 

 

WEDNESDAY 10/4/2017

WARMUP:

1 Minute

Easy Row 

Active Spidermans

:45 Seconds

Medium Row 

Active Samson

:30 Seconds

Fast Row 

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

 

“Weightlifting Wednesday”

Push Press 

5-4-3-2-1

 

 

 

“Pushed Around”

Every 3:00 x 4 Rounds 

15/12 Calorie Row 

10 Barbell Facing Burpees 

Max Push Press (115/80) 

No rest between rounds

 

If unable to row, complete one of the following:

200 Meter Run 

20/14 Calorie Schwinn 

14/10 Calorie Assault Bike

 

Beginning today’s session with a “Weightlifting Wednesday” piece focusing on the Push Press, followed by a conditioning cash-out. Athletes can build in weight across the five sets. The goal is to find something “heavy” at each repetition number. Want them to challenge themselves, but still prioritize efficient movement.

We will be working within three minute windows during “Pushed Around”. Athletes will complete their calories on the rower, and barbell facing burpees. With whatever time they have remaining in the three minute window, they will complete as many push presses as possible. When the clock hits 3:00, 6:00, and 9:00, athletes will immediately transition back to their rowers. There is no rest following the max push press. Looking for a weight here that athletes could complete 15+ repetitions unbroken when completely fresh. Score at the end of the workout is total push presses completed

 

THURSDAY 10/5/2017

WARMUP:

 

Line Drills

200 Meter Run
Quad Stretch
Knee to Chest
Straight Leg Kicks
Cradle Stretch
Side Lunge
Walking Samson
Walkouts
Walking Spiderman
Bear Crawl
Side Shuffle
Straight Leg Bear Crawl

 

 

“Team Nate”

AMRAP 20: 

2 Muscle-ups 

4 Handstand Push-ups 

8 Kettlebell Swings (70/53)

Athletes will complete a full round before switching

Option A: 

4 Strict Pull-ups 

8 Push-ups 

12 Kettlebell Swings (70/53)

Option B: 

4 Strict Pull-ups 

8 Push-ups 

12 Kettlebell Swings (53/35)

Working together to tackle a team version of the Hero WOD, “Nate”. Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008, during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

 

FRIDAY 10/06/2017

WARMUP:

 

Rowling

Today’s group warmup is a great opportunity to have some fun and evaluate the group and individuals on the rower. Partner up athletes on an erg and have them complete 5 rounds each of “Rowling”. Goal here is to land exactly on 100 Meters without going over or under. If an athlete lands on 97 or 103 meters, their score is 3. If someone gets a “strike” by landing exactly on 100, they get to choose the groups penalty, typically a simple bodyweight movement (air squats, burpees, push-ups, etc.)

As you observe the class moving through this warmup game, avoid the urge to coach them on technique. Rather, take note of common faults seen and seek to address them in the “teaching” section.

Barbell Warmup + Active Stretching

5 Good Morning 

5 Back Squats 

5 Elbow Rotations 

:30 Second Active Spidermans

5 Strict Press 

5 Stiff Legged Deadlifts 

5 Front Squats 

:30 Seconds Push-up to Down Dog

 

 

“Tine”

3 Rounds:

500 Meter Row

12 Deadlifts (245/165)

21 Box Jumps (30/24)

 

Getting after a big and tall version of the CrossFit benchmark workout “Christine” today. Looking for a weight on the deadlifts that athletes could cycle for 20+ repetitions when completely fresh. If unable to row, complete one of the following:

400 Meter Run 

40/28 Calorie Schwinn 

21/15 Calorie Assault Bike

 

 

SATURDAY 10/07/2017

WARMUP:

COACHES CHOICE

 

 

 

“Heather”

Buy In: 800 Meter Run

5 Rounds: 

12 Chest to Bar Pull-ups

9 Squat Snatch (95/65)

6 Strict Handstand Push-ups 

Cash Out: 800 Meter Run

 

The 800 Meter Run at the beginning happens once. Following that, athletes will complete the 5 round triplet. Once they finish the five rounds, athletes will complete a cash out of another 800 Meter Run. If unable to run, complete one of the following:

1000 Meter Row

80/55 Calorie Schwinn

50/35 Calorie Assault Bike.

 

 

Option A

Buy In: 800 Meter Run

5 Rounds: 

12 Pull-ups

9 Power Snatch (95/65)

6 Dumbbell Strict Press (35/25)

Cash Out: 800 Meter Run

Option B

Buy In: 800 Meter Run

5 Rounds: 

12 Pull-ups

9 Power Snatch (75/55)

6 Dumbbell Strict Press (35/25) 

Cash Out: 800 Meter Run

 

SUNDAY 10/8/2017

WARMUP:

 

 

3 Minute Easy Bike

1:00 Active Spidermans 

1:00 Active Samson 

1:00 Walkouts

3 Rounds: 

3 Push-ups 

6 Sit-ups 

9 Air Squats

 

 

 

“Green Day”

3 Rounds of:

AMRAP 4: Bike for Calories

On the 0:00 – 15 Abmat Sit-Ups

On the 1:00 – 12 Abmat Sit-Ups

On the 2:00 – 9 Abmat Sit-Ups

On the 3:00 – 6 Abmat Sit-ups

Rest 2:00 between rounds

 

Starting the workout and each minute with abmat sit-ups before getting on the bike for as many calories as possible. If unable to bike, complete the workout on a rower. Score at the end is total calories. Resting two minutes after each round.

 

On Sunday’s at CROSSFIT TUPELO, we do not run group classes. However, there is a coach present for the 2 hour window and a workout written up on the board. The coach is there to give athletes assistance whether they choose to do what is prescribed or something of their own. We will still provide structure here if your affiliate does run a group class on Sunday.

View Event →
WODS 9/25-9/30
Sep
24
to Sep 30

WODS 9/25-9/30

MONDAY 9/25/2017

WARMUP:

 

:30 Seconds 

Row Easy 

Push-up to Down Dog

Row Medium 

Active Spidermans

Row Fast 

Active Samson

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Press and Stretch

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

 

 

 

BACK SQUAT WAVES

3 – 1 – 3 – 1 – 3 – 1

Week 1 of a 3 in a back squat micro-progression. On each set of 3 repetitions (sets #1, 3, and 5), the weight stays constant. The sets of 1 repetition (sets #2, 4, and 6), the weight will climb steadily. Aim to rest approximately 2-3 minutes between each set.

 

3 Back Squats @ 80% of 1RM Back Squat

1 Back Squat @ 85% of 1RM Back Squat

3 Back Squats @ 80% of 1RM Back Squat

1 Back Squat @ 87% of 1RM Back Squat

3 Back Squats @ 80% of 1RM Back Squat

1 Back Squat @ 89% of 1RM Back Squat

 

 

“Double Take”

AMRAP 15:

55 Power Snatches (95/65)

55 Pull-Ups

40 Calorie Assault Bike Or 55 Calorie Row

55 Handstand Push-ups

 

With the high rep count in today’s workout, focusing on quality of movement and having a planned break up strategy prevents burnout and gets athletes their best possible score. The descending rep scheme of 10-9-8-7-6-5-4-3-2-1 adds up to a total of 55. With one less repetition each set, it provides a nice mental break and allows athletes to easily transition to the next movement. What we want to avoid here is opening up with a huge set, only to be reduced to short sets with long breaks. 11 sets of 5 is also a popular rep scheme for this type of workout. Individual breakup strategy will be heavily dependent upon competence in each movement.

 

 

TUESDAY 9/26/2017

WARMUP:

 

:20 Seconds 

Jumping Jacks 

Air Squats

Single Unders 

Knuckle Drags

Single Unders 

Active Spidermans

Double Under Practice 

Sit-ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Press and Stretch

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

 

 

GYMNASTICS

For practice:

15 Wall Walks (Video)

A more challenging movement than it seems at first, the wall walk is an opportunity to train our handstand capabilities in a different angle. Climb as high on the wall only as you feel comfortable. This may be 45 degrees, more, or less. The goal is, over time (in both shoulder strength and confidence), is to get our nose to the wall.

Finish each rep by walking “down the wall”, just as you came up. Let’s not slide down and miss the benefits of walking down. Throughout the entire range of motion, abs and glutes are on – we want our midline to be a solid, unbreakable piece, that tends to relax and bend during this range of motion.

 

 

“Captain Crunch”

AMRAP 4:

3 rounds:

12 Deadlifts (95/65)

9 Hang Power Cleans (95/65)

6 Push Jerks (95/65)

Max Calorie Row in Time Remaining 

rest 4:00

AMRAP 4:

2 rounds:

12 Deadlifts (135/95)

9 Hang Power Cleans (135/95)

6 Push Jerks (135/95)

Max Calorie Row in Time Remaining 

rest 4:00

AMRAP 4:

1 round:

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

Max Calorie Row in Time Remaining

 

 

WEDNESDAY 9/27/2017

WARMUP:

 

:20 Seconds 

Jumping Jacks 

Air Squats

Single Unders 

Knuckle Drags

Single Unders 

Active Spidermans

Double Under Practice 

Sit-ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Press and Stretch

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

 

 

“Weightlifting Wednesday”

15 Minutes to Build to both a Heavy Single on Pausing Front Squat and a Heavy Single on Front Squat.

 

Pausing Front Squat:

Build to Heavy Single

Front Squat:

Build to Heavy Single

followed by…

“Doubled Over”

AMRAP 8:

15 Abmat Sit-Ups

30 Double Unders

 

Another week of “Weightlifting Wednesday” followed by a simple conditioning piece in “Doubled Over”. There is a three second pause in the bottom of each repetition of the Pausing Front Squat. “Heavy Singles” means that athletes are working to a weight that is challenging, but a load that they are still moving exceptionally well. Looking for 8 minutes of consistent movement on the conditioning piece. If not performing double unders, complete 60 single unders as a substitution. We will prepare for the conditioning piece before weightlifting to allow for a seamless transition.

 

THURSDAY 9/28/2017

WARMUP:

 

 

Line Drills

Run 200 Meters
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance 

 

 

 

“Playground”

1 Mile Run 

21 Kettlebell Swings (70/53) 

21 Goblet Squats (70/53)

800 Meter Run 

15 Kettlebell Swings (70/53) 

15 Goblet Squats (70/53)

400 Meter Run 

9 Kettlebell Swings (70/53)

9 Goblet Squats (70/53)

 

Looking to choose a weight on the Kettlebell that athletes know they could complete the round of 21’s unbroken. Should be a weight that is more than athletes are accustomed to using, but nothing they would get “stuck” on. If unable to run, substitute an equal distance on the rower.

 

Running pace is the difference maker today. However, we want to avoid coming out too aggressively on the mile run. Going out too fast on the first run could result in an extra break on the kettlebell or a severely reduced pace on the following runs. Finding a pace right around what athletes envision as their 5k pace will help them immediately transition to the kettlebell when they come in the door and maintain good speed on the 800 and 400 meter runs.

 

 

 

FRIDAY 9/29/2017

WARMUP:

 

1 Minute

Active Spidermans 

then..

5 Good Mornings 

5 Back Squats 

5 Elbow Rotations

1 Minute

Active Samson 

then..

5 Strict Press 

5 Stiff-Legged Deadlifts 

5 Front Squats

1 Minute

Push-up to Down Dog 

then…

5 Deadlifts 

5 Hang Power Cleans 

5 Power Cleans

 

 

 

 

 

POWER SNATCH

5 Sets of 2 Pausing Power Snatches
The pause takes place just past below the knee in this lift. Hold here for a full 2 seconds, and finish with a full power snatch.

The purpose behind this pause is two-fold:

1) Strengthen and improve our positioning below the knee (it is work to hold a sound position here).

2) Take away the momentum from this first pull off the ground.

What we now get to focus on is our speed on this lift. How fast we are pulling ourself beneath the bar, and fast our bodies can lock the bar out overhead. Without the momentum from the floor, we can expect this to be challenging – we must move fast. Developing speed here translates to lifting heavier loads on Monday.

 

Set #1 – 50% of 1RM Snatch

Set #2 – 60% of 1RM Snatch

Set #3 – 65% of 1RM Snatch

Set #4 – 65% of 1RM Snatch

Set #5 – 65% of 1RM Snatch

 

SPLIT JERK

5 Sets of the Complex:

2 Pausing Split Jerks (Video) + 1 Split Jerk (No Pause)

All sets are taken from the rack. On the pausing split jerks, there are two pauses – at the dip, and at the split receiving position. At both positions pause for a full 2 seconds. In the complex above, we are to complete (2) pausing split jerks, followed by (1) split jerk where there is no pause.

 

Set #1 – 60% of 1RM Clean and Jerk

Set #2 – 65% of 1RM Clean and Jerk

Set #3 – 70% of 1RM Clean and Jerk

Set #4 – 70% of 1RM Clean and Jerk

Set #5 – 70% of 1RM Clean and Jerk

 

“Pull Over”

For Time: (10 MINUTE CAP)

21 Lateral Barbell Burpees

21 Power Cleans (135/95)

21 Lateral Barbell Burpees

The power cleans and second set of burpees are far more important than the opening set of burpees. Pacing the first set of lateral bar burpees will allow athletes to immediately put their hands on the barbell to start working through the 21 repetitions of the power cleans. On the barbell, looking to hold on here for bigger sets. Something like 15-6, 9-7-5, or 7-7-7 will get athletes to the finish. Emptying the tank on the last set of burpees knowing there is nothing else to follow.

 

 

SATURDAY 9/30/2017

WARMUP:

 

Line Drills

Run 200 Meters 

Quad Stretch 

Knee to Chest 

Solider Kicks 

Knuckle Drags 

Side Lunge 

Cradle Stretch 

Walking Samson 

Walking Spidermans 

Walkouts 

Toe Walk 

Heel Walk 

3 Air Squats + Broad Jump 

High Knees 

Butt Kickers 

Skip for Height 

Skip for Distance

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

 

 

“Lava Run”

600 MeterRun 

50 Overhead Squats (45/35)

600Run Run

50 Thrusters (45/35)

600 Meter Run

50 Front Squats (45/35)

 

If unable to Run 40/30 Calories Assault Bike

 

Memories of “Jackie” with this empty barbell workout. Looking to choose a weight that athletes could complete all these movements unbroken fresh.

 

Looking to attack the barbell movements today. With the light weight, we want athletes completing these in no more than three sets. With the legs likely feeling the effects of each of the squats, using the first 50-100 meters to recover will keep the group moving. Better to hold on for larger sets on the barbell and take the first portion of the run a tad slower than take extra breaks on the squats.

 

 

 

View Event →
WODS 9/18-9/23
Sep
16
to Sep 23

WODS 9/18-9/23

MONDAY 9/18/2017

WARMUP:

 

100 Meter Row

10 Boot Strappers

100 Meter Row

10 Iron Crosses&Scorpions 

100 Meter Row

10 Samson Stretch 

100 Meter Row

10 Toy Soldiers 

 

 

STRENGTH: 15 Minutes to build to a heavy Bear Complex 

Bear Complex

1 Bear Complex:

Power Clean

Front Squat

Push Press

Back Squat

Push Press

 

 

“Kettlebells 4 Kids”

AMRAP 9:

9 Kettlebell Swings (53/35)

9 Burpees

9 Kettlebell Swings (53/35)

9 Box Jumps (24/20)

 

Kettlebells4Kids hits home for us. In our nation, the average age for the homeless U.S. citizen is nine years old. This includes adults. Just as stunning is that 2.5 million kids in the U.S. are homeless – 1 in every 30. KB4Kids is a non-profit organization built to educate the public about the growing issue, and to work towards a solution.

 

Pacing is the single most important factor in today’s workout. Have athletes envision going on a 9 minute run. They most likely wouldn’t come out blazing here and would understand that holding a singular pace throughout is key. Want to apply the same thought process to this workout. The question for the group is: what pace can you hold for the whole workout without slowing down? Breathing at the top of the box jump, kettlebell swings, and burpees will keep athletes composed an moving through. Taking that extra half a second at the top of each repetitions allows for consistency across the 9 minutes.

 

 

TUESDAY 9/19/2017

WARMUP:

 

200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

 

 

"SHRED IT"

1 Round for Time:

80 Double-Unders

80 Air Squats

800 Meter Run

400 Meter Wreckbag Run (50/35)

40 Kettlebell Swings (70/53)

25/18 Calorie Assault Bike

– If we do not have a Wreckbag (or sandbag), complete the run with a single 45/25# plate.

– If we are using a Schwinn Bike, complete 40/30 calories. If we are using a rower, complete 35/25 calories.

Post times to SUGAR WOD

 

WEDNESDAY 9/20/2017

WARMUP:

 

30 Second Rotations x 2

Active Spidermans 

Active Samson 

Walkouts 

Air Squats 

Knuckle Drags

 

 

 

“Weightlifting Wednesday”

EMOM 10 

0:00 – 5:00: 3 Pausing Snatch Deadlifts

5:00 – 10:00: 3 Snatch High Pulls

 

rest 5 minutes

 

10 Minutes to: 

Build to a Heavy Power Snatch

followed by…

 

“Head to Toe” 

AMRAP 8 

10 Toes to Bar 

10 Burpees

Starting out with some skill work and strength on this “Weightlifting Wednesday”, followed by a short bodyweight AMRAP. The purpose of the EMOM 10 of skill work is to reinforce good positions and awareness. These two movement are to be performed at very light weight to allow for this. After the 10 minutes is up, athletes will have 5 minutes to regroup before taking another 10 minutes to build to a “heavy” Power Snatch. Heavy is different from a 1RM in that we are looking to move exceptionally well while still challenging ourselves. If we reach a certain load and things start to break down, that is a great time to shut things down or drop weight.

Following the heavy Power Snatch, the group will put barbells away and transition to our short metcon of toes to bar and burpees. If athletes are unable to find a rhythm with toes to bar they can drop reps, perform knees to chest, or complete ambit sit-ups instead.

 

 

THURSDAY 9/21/2017

WARMUP: 2 ROUNDS OF:

200 Meter Run 

:30 Seconds Walkouts 

:30 Seconds Air Squats 

:30 Seconds Active Spidermans 

:30 Seconds Active Samson

:30 Seconds Down Dog with Foot Pedal

 

 

 

“Pump House”

 

15-12-9-6-3:

Strict Ring Dips

Strict Pull-Ups

200 Meter Run Following Each Round

 

Working the combination of strict gymnastics and mono-structural cardio in “Pump House.” Want athletes completing a challenging, yet appropriate stimulus for them on the gymnastics. Should be a movement that they could get at least 9+ repetitions of each unbroken when fresh. While going strict on the ring dips is still a much more controlled movement than kipping, having athletes with no goals of competing in the sport of CrossFit perform a stationary dip on a bar or dumbbells on a box will still get them a great workout while minimizing some risk. If not running, perform a 250 Meter Row, 20/15 Calorie Schwinn, or 15/10 Calorie Assault Bike.

 

 

FRIDAY 9/22/2017

WARMUP:

 

 

Rowling

Today’s group warmup is a great opportunity to have some fun and evaluate the group and individuals on the rower. Partner up athletes on an erg and have them complete 5 rounds each of “Rowling”. Goal here is to land exactly on 100 Meters without going over or under. If an athlete lands on 97 or 103 meters, their score is 3. If someone gets a “strike” by landing exactly on 100, they get to choose the groups penalty, typically a simple bodyweight movement (air squats, burpees, push-ups, etc.)

 

Barbell Warmup + Active Stretching

:30 Seconds Active Spidermans 

5 Good Mornings 

5 Back Squats 

5 Elbow Rotrations

:30 Seconds Push-up to Down Dog 

5 Press & Stretch 

5 Stiff Legged Deadlifts 

5 Front Squats

 

PAUSE FRONT SQUAT

 

One Complex = 1 Pausing Front Squat (2 second Pause) + 1 Front Squat (no pause)

EMOM x 7

Set #1 – 1 Complex @ 50% of 1RM Front Squat

Set #2 – 1 Complex @ 55% of 1RM Front Squat

Set #3 – 1 Complex @ 60% of 1RM Front Squat

Sets #4-7 (4 Sets)

Build to a heavy complex – but not a max. Do keep in mind that this is a deload week, and our goal today is to feel a heavy load with great positioning. Focus on an upright torso(not just elbows), and positioning of the weight back over the heel during the pause of the first squat. The first repetition sets the tone for the second.

Being a deload week, there will not be a leaderboard for this portion as we want to keep the loading on the sub-maximal side.

 

“Blitzen”

5 Rounds:

20/15 Calorie Row

10 Thrusters (115/80)

Picking a weight on the barbell that athletes could complete 20+ repetitions unbroken when completely fresh. If unable to row, complete one of the following: 200 Meter Run, 28/20 Calorie Schwinn Bike, 20/15 Calorie Assault Bike.

 

 

SATURDAY 9/23/2017

WARMUP:

 

 

MOBILITY

Foam Rolling: Thoracic (Upper Back) – 2:00 (Video)

With the foam roller on the ground, wrap your arms as far around yourself as you can, as if you are hugging yourself. This will open up portions of the back that you can isolate pressure on with the foam roller. After 1:00 with arms across your body, complete the second minute with both arms extended above your head, elbows locked out and hands together. Move about through the 2:00 seeking out tight areas.

Medball Thoracic Opener – 2 Sets of 1:00 (Video)

With a medicine ball or d-ball behind, lay with your upper back on the ball. With a dowel at jerk-width grip, reach back behind allowing the upper thoracic, chest, and shoulders to open. Keep your rib cage down and abdominals on to ensure we aren’t stealing range of motion from our midline, defeating the stretch. If a dowel feels comfortable, placing a light weight in the center to further weigh this stretch down can create additional range of motion.

Banded Shoulder Distraction – 1:00 Each Side (Video)

Lace a stretching band onto a pull-up bar, and with one hand wrapped inside, face the band and step away to create tension. Allow your torso to pitch forward and allow the arm to relax into the stretch. If your right hand is inside the band, take a small step back with your right foot, and slowly rotate your torso to the right. This will further open and stretch your lat.

 

Couch Stretch – 2:00 Each Leg (Video)

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but overwhelming stretch. Focus on your breathing.

Pigeon Pose – 2:00 each side (Video)

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip. _____________________________________________________________________________

ACTIVATION

2 Rounds:

200 Meter Light Jog

200 Meter Light Row

 

"MIND ERASER"

AMRAP 20:

7 Power Cleans (115/80)

7 Burpees

200 Meter Run

Post total rounds + repetitions to the leaderboard below.

The run must be completed in full to count towards the score (if we finish 150m meters into the run, our partial repetition score would be 14). To match the stimulus, we are looking to a power clean weight that we could complete for 15+ repetitions unbroken. Seeking the moderate load that we could hang on for each round. The burpees are “regular”, or maybe better said, not burpees over the bar. Looking for extension and the clap overhead.

 

 

Inside this triplet, we have two relatively simple movements combined with a run. In other words, this is a workout based on building raw work capacity. Pacing here through the rounds is a very important factor to enter this workout with to optimize our score. In a 20 minute effort, we are looking for our first and second rounds to be some of the slowest – not the fastest.

We want to view the run in this workout as our chance to recover from the power cleans and burpees. But today let’s focus not just on “pacing” these runs, but also focus on what we are actually doing with our breathing during the 200 meters.

To start, and if there’s only once piece we leave this workout with, it’s belly breathing.

As we inhale, it is our goal to expand the lungs to their capacity, maximizing the amount of air we can take in. We do this through diaphragmatic breathing, or “belly breathing”. As we inhale, we are looking to contract our diaphragm fully to maximize this intake of air.

To trigger the diaphragm, we want to actively think about breathing deep through our belly. Try it out now as we read this – take a long, and deep breath, through your belly. Now, to find the opposite, try to breath into the upper lungs… you’ll likely notice that it’s a shorter breath, and you can feel your shoulders rise and drop during these breaths. If we don’t breath through the belly (diaphragm), we are using these higher lung muscles, called intercostals, which simply fatigue faster. Here’s where the short choppy breaths come during the workout, where we feel like we simply just can’t get enough air in.

To practice belly breathing, try laying on your back on the floor, with one hand on your chest, one on your belly. Find the differences between the two breathing patterns, and focus in on practicing the belly breathing method.

As we move into our 200 meter runs, let it be our focus to find our belly breathing. Focus on these deep inhales, fueling the body, as opposed to the short and choppy breaths that don’t help us recover. Recover in this workout is king – those who recover best on these runs will find their best score. It takes effort – to be diligent with the breathing – and use today to practice so.

In a following running workout, we will get into breathing cadence. That is, timing our breaths to foot strikes. Today however, let’s focus first on the act of breathing through the belly throughout on the runs, and we’ll build upon that foundation next time.

 

View Event →
Sep
9
to Sep 15

WODS: 9/11-9/16

MONDAY 9/11/2017

WARMUP:

500 meter row OR 400 meter run

2 rounds of:

10 sloppy push ups

10 Air Squats

10 Boot Strappers

10 Pass Throughs

 

MOBILITY:

 

Pigeon Pose – 1:00 Each Side

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Child’s Pose – 1:00

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Down Dog with Foot Pedal – 1:00

Spending one minute opening up the posterior chain, shoulders, and calves. In the down dog position with hips high and elbows locked, pedal feet back and forth towards the ground.

 

BACK SQUAT

10 – 8 – 6 – 8 – 10 Repetitions (Week 4 of 4)
Repeating the volume from last week, and increasing the percentages by 3% on each set.

 

10 Repetitions @ 66% of estimated 1RM

8 Repetitions @ 71% of estimated 1RM

6 Repetitions @ 76% of estimated 1RM

8 Repetitions @ 71% of estimated 1RM

10 Repetitions @ 66% of estimated 1RM

Rest as needed between sets, but aim not to exceed (3) minutes.

 

 

WORKOUT OF THE DAY

21-15-9 reps for time of:

 

 

 

TUESDAY 9/12/2017

WARMUP:

Coaches Choice

 

EMOM X 10 ( KIPPING HSPU )

30 Percent of your max.

 

 

 

“Cement Mixer” 

Every 3:00 for 7 Sets:

400 Meter Run

12 Toes-to-Bar

On the 0:00, athletes will run 400 meters and complete 12 Toes to Bar. Whatever time they have remaining in the 3 minute window is their rest. The next round will start on the 3:00, the 6:00, the 9:00, etc. Score for todays workout is the slowest round. For example, if an athlete’s splits went – 2:00, 2:04, 2:05, 2:05, 2:07, 2:11, 2:07 – their score for the day would be 2:11.

In order to hit the sweet spot of intensity on this one, wherever athletes are at 2:20 on the first round will be their target number for the remaining rounds. If they get to 8 toes to bar at the 2:20, their goal for the remainder of the workout will be to maintain that number. Rowing equal meters if not running today.

 

Strategy

Looking to dial in our pacing today, with the score being only the slowest round. While we are fresh, it is easy to go out aggressively on that first round. A pace that athletes would hold for a two mile run would be appropriate here. This will allow athletes to come right in and put hands right on the bar. Better to find that extra gear in those last couple rounds rather than the first few. Holding on for all 12 repetitions is ideal, but two quick sets from the start and a smooth kip can help avoid burnout.

 

 

WEDNESDAY 9/13/2017

WARMUP:

400 METER RUN

THEN 2 ROUNDS OF:

10 SAMSONS

10 BROAD JUMPS

10 INCH WORMS

10 SLOW MOUNTAIN CLIMBERS

 

 

“Frank the Tank”

AMRAP 5, Rest 5 

50 Wall Ball Buy-In

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

AMRAP 5, Rest 5

35 Wall Ball Buy-In

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

AMRAP 5:

20 Wall Ball Buy-In

6 Deadlifts (275/185)

6 Lateral Barbell Burpees

In each 5 minute section, we are starting with a “buy-in” of wall balls. In the remaining time, athletes will get through as many round of the deadlifts and lateral burpees over the bar as possible. All rounds scored separately. Weights on the barbell should be something that athletes could do 25+, 20+, and 15+ reps unbroken when fresh respectively.

 

 

STRATEGY

Wall Balls

These do not have to be straight, especially on the first set. A smart break-up strategy will help athletes clear the wall balls fast and not be exhausted once they get to the barbell. Something like 30-20, 25-15, or 10-10-10-10-10 with short breaks between will do the trick.

Deadlifts

Holding on for unbroken sets here if possible pays off. When we drop the barbell, we come to a complete standstill. The bar doesn’t move if we don’t move it ourselves. However, slowing down the pace on the burpees just a touch will keep athletes moving and help them catch their breath to go unbroken on the barbell.

Burpees

No wasted movement here. Methodical is better than fast. Slowing down a touch here to go unbroken on the barbell will be a great approach. When athletes need that sprint at the end, it will be there.

 

 

THURSDAY 9/14/2017

WARMUP:

 

 

 

 

 

“Skid Row”

Teams of 2:

Row 2k

1 Mile Wreckbag Run (70/50) 

Row 2k

In “Skid Row”, one partner will work at a time, breaking up the work on the row and the wreckbag however they see fit. Picking a weight on the wreckbag that athletes could run at least 800 Meters without stopping when fresh. If gyms aren’t equipped with wreckbags – sandbags, plates, or other heavy objects will also work. If not running today, complete a 120/90 Calorie Schwinn Bike or 90/65 Calorie Assault not using the arms. This best simulates what it feels like to run with the wreckbag.

 

STRATEGY: On the Rower

Name of the game here is fast efforts and quick transitions. Whether it is every 30 seconds or every minute, every 200 or 250 Meters, we want partners switching out before the athlete on the rower starts to slow down. Keeping a fresh body on the erg means the pace is high and the meters tick away faster.

On the Runs

Thinking push the pace on the bag and recover when you don’t have the bag. When there is weight on the back, there is a tendency to want to take the foot off the gas. Use this time to move as urgently as possible to your target distance before switching out. Once the weight is off your shoulders, it is an opportunity to catch the breath during your jog for the next effort.

 

 

FRIDAY 9/16/2017

WARMUP:

2 Rounds:

30 Seconds Each 

Active Spidermans
Active Samson
Air Squats
Push-up to Down Dog
Cossack Squats
PVC Pass Throughs

 

 

 

TEMPO FRONT SQUAT

Repeat tempo variation from last week, but with an increase in percentage.

9 Sets of 1 Tempo Front Squats
There are (3) pauses in each repetition.

3 second pause at parallel, 3 second pause in the bottom, 3 second pause back at parallel.
Note – the range of motion from parallel to the bottom of our squat will not be dramatic. The actual distance may not be dramatic, but the tension under those specific positions are what makes this challenging and productive.

Week 4 of 4 on our Tempo Front Squats. The most challenging pauses will be at parallel, as opposed to the bottom of the squat. Expect to be challenged here. It is a constant battle to improve our front rack position – not to just maintain it, but trying to improve it throughout.

 

Sets 1-3 – 1 Rep @ 53% 1RM Front Squat

Sets 4-6 – 1 Rep @ 58% 1RM Front Squat

Sets 7-9 – 1 Rep @ 63% 1RM Front Squat

 

 

 

"SNAKE BITE"

21 – 15 – 9

Squat Snatches (95/65)

Chest to Bar Pull-Ups

Post times to SUGAR WOD

 

To match the stimulus, we are looking for a squat snatch weight that we could complete for 10+ repetitions unbroken, when fresh. We want to be able to cycle this barbell readily. A power snatch + overhead squat is allowed, but we want to view this workout as a training opportunity to train the squat snatch.

On these squat snatches, move into the first round with the larger picture in mind. It is common in such a workout to bite off such a large set in the beginning 21 that we are reduced to slower singles towards the middle on the round of 15’s. It is not wrong to open up with sets, but we want to keep that second and third round of repetitions in mind.

With that said, singles from the onset is not the wrong approach. It’s not about how fast we clear the 21’s in this workout, but rather how fast we clear 45 repetitions. If it were 45 squat snatches for time, think through how we would approach those first sets, with consistency in mind. That can help paint the picture better on how we want to approach the first round.

The same mindset can be applied to the CTB Pull-Ups. If we were looking at 45 repetitions for time, how would be approach? This is also a movement that can “go away” for athletes when they push far, early.

View the 21’s as your buy-in round. The real workout here is the 15’s and 9’s, and those who can manage the 21’s the best so that they can push on the 15’s and 9’s will find their best times. Expect this combination to be grippy, and that our pull on the rig will be challenged.

 

View Event →
9/4-9/9
Sep
2
to Sep 9

9/4-9/9

MONDAY 9/4/17 (LABOR DAY HERO WOD:)

WARMUP:

COACHES RUN

400 Meter Run with the group, stopping incrementally to stretch.

Quad Stretch 

Knee to Chest 

Side Lunge 

Walking Samson 

Solider Kicks 

Calf Stretch 

 

 

 

MOBILITY:

 

Front Rack Stretch – 1:00

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

 

Warrior Squats – 10 Repetitions

With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms. A reach with both arms counts as a single repetition. Rest as needed to accomplish the 10 repetitions.

 

 

LABOR DAY HERO WOD: (HOT SHOTS 19)

 

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. 

 

 

Metcon (Time)

“Hotshots 19”

Rx1: 6 Rounds for time:

 

30 Squats

19 Power Cleans (135/95)

7 Strict Pull-ups

Run 400 meters

 

Rx2: 21min AMRAP

 

30 Air Squats

19 Dumbell Thrusters (25/10)

7 Burpees

400 Meter Row

 

Rx3: 16min AMRAP (As many rounds as possible in 16min)

 

19 Air Squats

7 Med Ball cleans (14/10)

7Push Ups (Knee push ups okay)

100m walk, jog, or run

 

 

IN MEMORY OF

 

Jesse Steed, 36

Scott Norris, 28

Andrew Ashcraft, 29

Wade Parker, 22

Dustin Deford, 24

Kevin Woyjeck, 21

Joe Thurston, 32

Sean Misner, 26

Anthony Rose, 23

William Warneke, 25

Garret Zuppiger, 27

Eric Marsh, 43

John Percin, 24

Travis Carter, 31

Christopher MacKenzie, 30

Clayton Whitted, 28

Grant McKee, 21

Robert Caldwell, 23

 

Travis Turbyfill, 27

 

 

 

 

TUESDAY 9/5/17

WARMUP:

COACHES CHOICE

 

 

 

 

 

“All Fours” 

 AMRAP 4:00, rest 4:00:

400 Meter Run

18/15 Calorie Row

Max Power Snatches (75/55)

AMRAP 4:00, rest 4:00:

400 Meter Run

15/12 Calorie Row

Max Power Snatches (95/65)

AMRAP 4:00:

400 Meter Run

12/9 Calorie Row

Max Power Snatches (115/80)

*( Each Part is scored separately, and is scored by the “Power Snatches”)

 

DOUBLE-UNDER PRACTICE

Choose one of the following:

4 Sets of 50 Repetitions unbroken

5 Sets of 40 Repetitions unbroken

6 Sets of 30 Repetitions unbroken

7 Sets of 20 Repetitions unbroken

8 Sets of 10 Repetitions unbroken

5:00 of Double-Under Practice

Not for time, but aim to rest as little as needed between sets. Only count unbroken sets.

 

WEDNESDAY 9/6/2017

WARMUP:

 

100 Meter Row

10 Boot Strappers

100 Meter Row

10 Iron Crosses&Scorpions 

100 Meter Row

10 Samson Stretch 

100 Meter Row

10 Toy Soldiers 

 

 

MOBILITY:

 

Banded Shoulder Distraction – 1:00 Each Side

Lace a stretching band onto a pull-up bar, and with one hand wrapped inside, face the band and step away to create tension. Allow your torso to pitch forward and allow the arm to relax into the stretch. If your right hand is inside the band, take a small step back with your right foot, and slowly rotate your torso to the right. This will further open and stretch your lat

.

Banded Pec Stretch – 1:00 Each Side

Lace a stretching band onto a pull-up bar, and with one hand wrapped inside, face the band and step away to create tension. With the elbow slightly bent, turn chest towards opposite wall. For example, if the right hand is wrapped in the band, you would turn left to feel a stretch in the pec. Let the band pull back towards the rig and focus on deep breaths.

 

 

1. Push Press

(70%/5)3

(75%/5)2

 

2. Jerk from Rack

65%/3

70%/3

75%/3

80%/2

 

3. Romanian Deadlift

55%/5

60%/5

(65%/5)3

Percentages are off Back Squat 1RM

 

4. Conditioning

5 Rounds:

Max Bodyweight Bench Press

Max Strict Pull-Ups

*Athlete moves directly from the Bench to Pull-ups.

Rest 3:00 between rounds.

 

THURSDAY 9/7/2017

WARMUP:

 

200 Meter Run

:30 Seconds – Lateral Hops over Barbell 

1 Minute – Active Samson 

:30 Seconds – Knuckle Drags 

1 Minute – Active Spidermans 

:30 Seconds Air Squats 

1 Minute – Cossack Squats

200 Meter Run

 

 

Down Dog with Foot Pedal – 1:00

Spending one minute opening up the posterior chain, shoulders, and calves. In the down dog position with hips high and elbows locked, pedal feet back and forth towards the ground.

 

Pigeon Pose – 1:00 Each Side

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

 

 

“Walking Dead” 

AMRAP 15 

60 Double Unders 

150’ Walking Lunge 

15 Deadlifts (225/155)

 

In “Walking Dead”, looking to have a weight on the barbell that athletes could do 20+ repetitions unbroken when completely fresh. Walking lunges are to be performed with bodyweight only. Options for Double Under substitutions listed below:

Drop Reps to 30 

1 Minute Double Under Practice 

120 Single 

30 DU’s

 

 

 

 

 

 

FRIDAY 9/8/2017

WARMUP:

 

Tempo Row – 2 Rounds of :40s light, :20s “fast”

Let our “fast” pace gradually build over the 2 rounds. After each set, come off the rower to complete:

3 Scap Retractions or Strict Pull-Ups

5 Pushups

7 AbMat Sit-Ups

9 Banded Overhead Squats

 

MOBILITY:

Wrist Stretches – :30s in each position (Video)

Banded Hamstring Distraction – 1:00 each side (Video)

Ankle Flexibility (Dorsiflexion) – 1:00 each foot (Video)

Place your foot on a box, or a bench. Keeping the heel down, shift your body weight onto that foot by driving the knee as far over your toes as you can. You can further load this stretch with a kettlebell/dumbbell/plate. Heel must stay down.

 

TEMPO FRONT SQUAT

9 Sets of 1 Tempo Front Squats
There are (3) pauses in each repetition.

3 second pause at parallel, 3 second pause in the bottom, 3 second pause back at parallel.

Week 3 of 4 on our Tempo Front Squats. The most challenging pauses will be at parallel, as opposed to the bottom of the squat. Expect to be challenged here. It is a constant battle to improve our front rack position – not to just maintain it, but trying to improve it throughout.

Enter estimated/current 1RM Front Squat

 

Submit

Sets 1-3 – 1 Rep @ 50% 1RM Front Squat

Sets 4-6 – 1 Rep @ 55% 1RM Front Squat

Sets 7-9 – 1 Rep @ 60% 1RM Front Squat

 

"HOT TAMALE"

1 Round:  (18 MINUTE TIME CAP)

800 Meter Run

30/21 Calorie Row

25 Burpees

20 Power Clean and Jerks (115/80)

Post times to SUGAR WOD

 

 

SATURDAY 9/9/2017

WARMUP: COACHES CHOICE

 

 

"BARBARA"

5 Rounds:

20 Pull-Ups

30 Pushups

40 AbMat Sit-Ups

50 Air Squats

Rest Exactly 3:00 Between Rounds

 

 

Building simple gymnastic stamina in today’s conditioning. Our goal in each round is to stay consistent in not only our round times, but how we break up each individual set. Understanding where we are in our gymnastic capabilities is a powerful piece of knowledge to develop. When we “crash and burn” from large sets, it’s very difficult to take away information from such a workout. All we left with, knowledge wise, was that when we pushed for “x” reps, the wheels essentially came off the bus. On the other hand, maintaining sets through all five rounds confirms that we can handle “x” amount of reps and bounce back to do it again, and again. When we hone this understanding of our capabilities, when we approach an Open workout, we earn a very beneficial head start on how to break up movements and repetition schemes.

On the pull-ups, we want to be able to complete this in no more than 1:30 to preserve the stimulus. Reducing the volume to 15 or 10 repetitions the best move for us to prevent us from becoming “stuck” on the pull-ups. If we do reach 1:30 into any round, let’s cap our efforts there and move onto the pushups.

On the push-ups, it is a wise move to break these up early. Pushups are one of the movements that tend to “go away” when we push too far, too soon. If an extra break in the 1st and 2nd set allows you to maintain your pushups in the 4th and 5th round, it is the right move to make. This is another movement that we want to modify the total volume on. If we do not have 30 unbroken pushups, fresh, we want to modify this volume. A good starting point is taking your max estimated pushups, and chasing down that number each round through sets. In other words, if an athlete’s max pushups is 15 unbroken repetitions, let’s do 15 repetitions per round.

On the sit-ups, grind here. These will slow down for most of us, and time disappears here. Use your arms for a strong swing, and strive to simply keep on moving. Our aim is to keep our hips on the ground through the movement.

On the air squats.. slow is smooth, smooth is fast. Cycle time is not as important as going unbroken here. Picture your 100-reps for time pace, and aim hold onto it throughout. We have a significant break following these final squats – push to the finish.

*In between rounds… focus on light movement. What we do not want to do is sit down for 3:00 between rounds. It is absolutely a goal to bring the heart rate down in between rounds for recovery, but, we do not want to allow our body to tighten up by stopping our movement and sitting for minutes on end. Lightly walking around and active stretches/motion to keep the blood flowing after we bring the heart rate back down is important here to maximize our performance. It may be more comfortable to sit and rest during the 3:00. But you will perform better if you take those steps.

 

View Event →
WODS: 8/28-9/2
Aug
27
to Sep 2

WODS: 8/28-9/2

MONDAY 8/25/2017

WARMUP:

 

1 Minute Easy Bike 

1 Minute Down Dog with Foot Pedal

:45 Seconds Medium Bike 

:45 Seconds Active Spidermans

:30 Seconds Faster Bike 

:30 Seconds Air Squats

followed by…

“Dumbbell Warmup”

(completed with light dumbbells) 

5 Stiff-Legged Deadlifts

5 Front Squats 

5 Strict Presses

5 Reverse Lunges (each leg)

5 Strict Presses

5 Front Squats 

5 Stiff-Legged Deadlifts

 

 

MOBILITY:

 

Front Rack Stretch – 1:00

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

 

Pigeon Pose – 1:00 Each Side

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

 

Dumbbell Ankle Stretch – 1:00 Each Side

Stepping out into a lunge, place dumbbell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.

 

BACK SQUAT:

10 – 8 – 6 Repetitions (Week 2 of 4)
3% Increase from Last Week on each Set

 

10 Repetitions @ 63% of estimated 1RM

8 Repetitions @ 68% of estimated 1RM

6 Repetitions @ 73% of estimated 1RM

Rest as needed between sets, but aim not to exceed (3) minutes.

 

“Double Dip”

AMRAP 15 

50 Double Unders 

18/15 Calorie Row 

15 Dumbbell Hang Squat Cleans (50/35)

 

In “Double Dip” we are looking to dial in a consistent pace for 15 minutes. Having athletes pick a weight that they could do for 20+ reps unbroken when fresh and pick a movement of the rope that they can find a rhythm with will help accomplish this. Options for all three movements listed below:

Bike Modifications:

18/12 Calorie Assault Bike  

200 Meter Run

Rope Modifications: 

100 Single Unders 

1 Minute Double Under Attempts 

Cut to 30 Reps

Dumbbell Modifications: 

Barbell Hang Squat Cleans (95/65)

 

 

TUESDAY 8/26/2017

WARMUP:

 

 

400 Meter Run with the group, stopping incrementally to stretch.

Quad Stretch 

Knee to Chest 

Side Lunge 

Cradle Stretch 

Walking Samson 

Walking Spiderman 

Solider Kicks 

Toe Walk 

Heel Walk

 

MOBILITY:

 

Kettlebell Calf Smash – 1:00 each side

Place on leg on kettlebell, moving ankle through as much range of motion as possible. Start low and work way up the calf. Spend more time in areas of tightness. Placing the opposite leg on top of the bottom leg will add more pressure.

Childs Pose on Kettlebell – 1:00

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

 

“Helen” 

3 Rounds: 

400 Meter Run 

21 Kettlebell Swings (53/35) 

12 Pull-ups

In this classic CrossFit benchmark workout, looking for athletes to choose a weight that the first set of 21 will be unbroken without a doubt. Breaking the sets on the kettlebell up makes for an easier workout. Lighter is harder today, as it allows for unbroken sets and more of a push on the runs. If not able to run, row 500 meters per round.

 

Kettlebell Swings should be at a weight where the first round is unbroken without a doubt. The second and third sets should be unbroken if possible, with one break if absolutely needed.

On pull-ups, athletes should go in with a plan in mind if knowing they are going to break it up. Going unbroken will be beneficial, but starting with a set of 7-5 or 8-4 will ensure that they don’t hit a wall in the remaining rounds. Consistent sets is the goal.

Our strategy inside will determine the running pace. If sets are unbroken on the kettlebells and pull-ups, the workout comes down to how fast the runs are. The first run should be the slowest of them all in order to maintain big sets of the two movements. Going out too fast on the first run could lead to a dramatic slowing on the next two. Doesn’t mean this is slow, but slightly taking the foot off the gas will preserve pace in rounds two and three.

 

WEDNESDAY 8/27/17

WARMUP:

1 Minute Slow Row 

20 Knuckle Draggers* (10/side) 

10 Air Squats

*one foot in front with toe up, drag knuckles towards ground

:45 seconds Medium Row 

10 Active Spidermans (5/side) 

10 Air Squats

:30 seconds Faster Row 

10 Push-up to Down Dog 

10 Air Squats

followed by…

Barbell Warmup (empty barbell)

5 Good Mornings

5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

 

 

MOBILITY:

 

Front Rack Stretch – 1:00

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – 1:00

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. After 30 seconds, reverse hands by facing fingertips away from the body and repeat active stretching for final 30 seconds.

Warrior Squats – 10 Repetitions

With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms. A reach with both arms counts as a single repetition. Rest as needed to accomplish the 10 repetitions.

 

 

 

“Village People”

AMRAP 5

50/35 Calorie Row

AMRAP Macho Man (135/95)

rest 5:00

AMRAP 5

35/25 Calorie Row

AMRAP Macho Man (155/105)

rest 5:00

AMRAP 5

20/15 Calorie Row

AMRAP Macho Man (185/135)

“Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks

 

In another Tuesday interval based conditioning, we have quick AMRAPs featuring rounds of “Macho Man”, a classic CFNE benchmark workout. With the Push Jerk being the most challenging movement of the three and also the biggest limiting factor, choosing a weight that athletes could do 20+ repetitions, 15+ repetitions, and 10+ repetitions respectively when totally fresh will help ensure the proper stimulus for the workout.

Run groups on separate 5 minute intervals if necessary. The third power clean may not be squat cleaned as the first front squat repetition. Athletes must stand to full extension after their last power clean before beginning the front squats.

 

 

THURSDAY 8/28/2017

WARMUP:

COACHES CHOICE:

 

EMOM X10 STRICT HSPU ( 30 PERCENT OF YOUR MAX)

*Example if my max is 10 I will do 3 Strict HSPU every minute on the minute for 10 minutes.

*Score=Total reps in 10 minutes  

 

10 ROUNDS FOR TIME OF:

 

9 thrusters

35 double-unders

Men use 95 lb.

Women use 65 lb.

Post rounds/reps completed to Sugar WOD

 

 

 

FRIDAY 8/29/2017

WARMUP:

 

1 Minute of each: 

Active Spidermans 

Active Samson 

Air Squats 

Push-up to Down Dog 

Cossack Squats 

PVC Pass Throughs

 

immediately into…

:30 seconds of each 

Active Spidermans 

Active Samson 

Air Squats 

Push-up to Down Dog 

Cossack Squats 

PVC Pass Throughs

 

followed by…

Barbell Warmup (empty BB)

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

 

 

TEMPO FRONT SQUAT

Week 2 of 4 of our Tempo Squats. This week we are using the same tempo, but increasing the percentages by 3% on each set. Next week, we will be introducing a different tempo in the lift.

9 Sets of 2 Tempo Repetitions

5 Seconds Down, 3 Second Pause in Bottom, Stand.
Loading is meant to be on the light to moderate side, as the difficulty in this squat is not the weight, but how it’s moved. Focus on our best movement here, and maximizing our positioning every inch of the way. Tempo’s are only as good as you make them – focus in.

 

There will be (3) waves, with each wave starting at 53% (3 percent higher than last week).

On each wave, the final lift of each will grow in percentage.

Set #1 – 53% 1RM Front Squat

Set #2 – 58% 1RM Front Squat

Set #3 – 63% 1RM Front Squat

 

Set #4 – 53% 1RM Front Squat

Set #5 – 58% 1RM Front Squat

Set #6 – 66% 1RM Front Squat

 

Set #7 – 53% 1RM Front Squat

Set #8 – 58% 1RM Front Squat

Set #9 – 69% 1RM Front Squat

 

 

“Amanda” 

For Time: 

9-7-5 

Ring Muscle Ups 

Squat Snatch (135/95)

Classic CrossFit benchmark workout today with “Amanda”, a combination of high skill gymnastics and weightlifting. When picking a load for the barbell, it should be something that athletes could do 12-15 reps unbroken when completely fresh. While many athletes are capable of performing some muscle ups and some squat snatches at prescribed, we are looking to hit a specific stimulus. While still challenging ourselves, looking to get this done under 10 minutes today.

 

SCALE

BURPEE PULL-UPS

POWER SNATCHES

 

 

 

SATURDAY 8/30/2017

WARMUP:

 

COACHES CHOICE:

 

“Hot Potato”

400 Meter Run, 50 Wallballs (20/14)

400 Meter Run, 35 Deadlifts (135/95)

400 Meter Run, 20 Burpee Box Jump Overs (24/20)

400 Meter Run, 35 Deadlifts (135/95)

400 Meter Run, 50 Wallballs (20/14)

Going long today with “Hot Potato”. With a high rep count, dialing in the weight on the barbell and medicine ball will be important. Looking for something that athletes could do 30+ repetitions unbroken of each movement when fresh. If not running today, options listed below:

 

500/400 Meter Row 

40/30 Calorie Schwinn Bike 

28/18 Calorie Assault Bike

View Event →
WODS 8/21/826
Aug
19
to Aug 26

WODS 8/21/826

MONDAY 8/21/2017

 

WARMUP:

 

:20 Jumping Jacks 

:40 Quad Stretch

:20 Air Squats 

:40 Active Spidermans

:20 Push-up to Down Dog 

:40 Active Samson

:20 Walkouts 

:40 Alternating Knuckle Draggers (stagger stance, toe up, drag knuckles towards ground)

 

followed by…

 

“Barbell Warmup”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

(completed with empty barbell)

 

 

MOBILITY:

Front Rack Stretch – 1:00

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

 

Warrior Squats – 10 Repetitions

With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms. A reach with both arms counts as a single repetition. Rest as needed to accomplish the 10 repetitions.

 

Lat Stretch – 10 Repetitions (each side)

Have athletes start in similar position to child’s pose. Reach straight arm across body to opposite side of the with pinky side of hand in contact with the floor. Slowly drag hand back towards body by sending hips backwards. Alternate for 20 reps total, 10 each side.

 

“Hard Pressed” 

21-15-9

Sumo Deadlift High Pull (95/65)

Push Press (95/65)

Lateral Bar Burpees

Looking to choose a weight on the barbell that athletes could complete 21+ repetitions unbroken when fresh on both movements when fresh. Within the workout, going unbroken may not be the best approach, but choosing the proper load will get each individual the best workout for them.

 

Again, the focal point for the barbell is minimizing early arm bend. Creating power with the hips first enables athletes to hold on for larger sets here. While athletes are capable of holding on to each of these movements for 21 straight repetitions, that may not be the best approach with the whole workout in mind. Breaking these repetitions into something like 10-8-7, 8-7, and finally 5-4 will lead to a more consistent work to rest ratio. On the burpees, the first two sets are controlled, with the last is completed at full effort.  

EXTRA CREDIT/BACK SQUATS

 

10 Repetitions @ 60% of estimated 1RM

8 Repetitions @ 65% of estimated 1RM

6 Repetitions @ 70% of estimated 1RM

Rest as needed between sets, but aim not to exceed (3) minutes.

 

TUESDAY 8/22/2017

 

WARMUP: (Alternating with partner if needed:)

:45 Slow Bike 

:45 Active Spidermans

:30 Medium Bike

:30 Push-up to Down Dog

:15 Fast Bike 

:15 Air Squats

 

MOBILITY:

Pigeon Pose – 2:00 each side

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Banded Shoulder Distraction – 1:00 Each Side

Lace a stretching band onto a pull-up bar, and with one hand wrapped inside, face the band and step away to create tension. Allow your torso to pitch forward and allow the arm to relax into the stretch. If your right hand is inside the band, take a small step back with your right foot, and slowly rotate your torso to the right. This will further open and stretch your lat.

 

 

Bike Buffet”

AMRAP 4

15-12-9

Wallballs (20/14)

Chest to Bar Pull-ups

Max Calorie Bike in Time Remaining

Rest 4 minutes

AMRAP 4

15-12-9

Wallballs (20/14)

Toes to Bar 

Max Calorie Bike in Time Remaining

rest 4 minutes

AMRAP 4

15-12-9

Wallballs (20/14)

Pull-ups

Max Calorie Bike in Time Remaining

In today’s interval based conditioning piece, we are looking for a weight on the wall balls that every set will be unbroken without a doubt. On the gymnastic movements, we want our athletes to pick a movement that they could do unbroken when fresh, but one break within each set is allowed in order for them not to reach failure. Picking the right loading/movements on these two pieces will enable each individual to get the high intensity stimulus we are looking for.

Running two heats today if necessary, starting second group at the four minute mark. If not biking today, substitute a Max Calorie Row for each remaining time frame.

Goal today is to push the limits within each 4 minute window today. Going unbroken on the wall balls and strategically breaking once during the gymnastic movements will accomplish the task of getting to the bike as quickly as possible. Depending on how much time is left when athletes get to the bike will determine their pace. However long they have, challenge them to get uncomfortable earlier than they want to. Everyone can push hard when there is 10 seconds left, but the most calories can be accrued by spending more time at a high power output. Score each round is TOTAL REPS

 

 

WEDNESDAY 8/23/2017

WARMUP:

 

4 Walkouts 

4 Active Spidermans (each leg) 

4 Active Samson (each leg) 

4 Cossack Squats (each leg)

3 Walkouts 

3 Active Spidermans (each leg) 

3 Active Samson (each leg) 

3 Cossack Squats (each leg)

2 Walkouts 

2 Active Spidermans (each leg) 

2 Active Samson (each leg) 

2 Cossack Squats (each leg)

followed by…

Barbell Warmup 

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

(completed with empty barbell)

 

 

 

 

 

 

 

 

 

3-POSITION CLEAN + JERK

All Cleans today are Power.

3-Position Power Clean + Split Jerk

3-Position Clean + Split Jerk =

1 Hang Power Clean (mid-thigh)

1 Hang Power Clean (knee-level)

1 Power Clean (from the floor)

Finish with a single Split Jerk

Rest as needed between sets, but aim to keep the breaks to at 2:00 or less. Today our loading should be at the level where we do not require any additional rest between sets. Using the percentages below to warm, we will have 3 sets to find a heavy complex for the day. Technique and speed is far more important today than loading. The board will track our load lifted simply so that we have a reference point for future complexes.

Set #1 – 2 Complexes @ 50% of 1RM CJ

Set #2 – 1 Complex @ 55% of 1RM CJ

Set #3 – 1 Complex @ 60% of 1RM CJ

Set #4 – 1 Complex @ 65% of 1RM CJ

Set #5 – 1 Complex @ 70% of 1RM CJ

Take (3) additional sets to build to a heavy, stay across at 70%, or any combination in between.

 

 

“Drop Dead”

4 x (:20 seconds on, :10 seconds off)

Sit-Ups

Deadlifts (155/105)

Sit-Ups

Deadlifts (155/105)

In today’s “Weightlifting Wednesday” our primary focus is spending time out on the floor coaching our athletes through the 3-Position Clean + Split Jerk. This is one of the best opportunities during the week to go around the room and give every athlete something to take away that will improve movement and carry over into future workouts.

Following the first piece, we have a conditioning cash-out. The weight on the deadlift bar should be something that athletes could complete 30+ repetitions when fresh. Tabata style, the group will complete all 4 rounds of :20 seconds of work and :10 seconds of rest at one station before advancing to the next.

 

 

THURSDAY 8/24/2017

WARMUP:

 

 

Rowling”

Partner up athletes on an erg and have them complete 5 rounds each of “Rowling”. Goal here is to land exactly on 100 Meters without going over or under. If an athlete lands on 97 or 103 meters, their score is 3. If someone gets a “strike” by landing exactly on 100, they get to choose the groups penalty, typically a simple bodyweight movement (air squats, burpees, push-ups, etc.)

 

followed by…

 

Quad Stretch 

Knee to Chest 

Soldier Kicks 

Cradle Stretch 

Side Lunge 

Walking Samson 

Walking Spiderman 

Walkouts 

Straight Leg Bear Crawl 

Skip for Height 

High Knees 

Butt Kickers

 

 

MOBILITY:

Down Dog with Foot Pedal – 1:00
Spending one minute opening up the posterior chain, shoulders, and calves. In the down dog position with hips high and elbows locked, pedal feet back and forth towards the ground. With a lot of pulling with the barbell yesterday, taking the time to warm-up the back of the body will help athletes feel more prepare to tackle today’s workout.

 

“Under Water” 

3 Rounds:

50/35 Calorie Row

100 Double Unders

200 Meter Farmers Carry (70’s/53’s)

 

In “Under Water”, athletes should pick a pair of Kettlebells or Dumbbells that they could complete 200 Meters without dropping. Alternatives for double unders listed below in teaching section.

 If not rowing complete one of the following:

75/50 Calorie Schwinn Bike 

50/35 Calorie Assault Bike 

800 Meter Run

 

 

FRIDAY 8/25/2017

WARMUP:

Intention here is to really spend a good bit of time in each of these three positions. Not meant to be done as fast as possible, rather for quality.

10 Push-ups to Down Dog 

10 Air Squats 

10 Active Spiderman’s (5/leg)

10 Active Pigeon’s (5/leg)

5 Walkouts

8 Push-ups to Down Dog 

8 Air Squats 

8 Active Spiderman’s (4/leg) 

8 Active Pigeon’s (4/leg)

4 Walkouts

6 Push-ups to Down Dog 

6 Air Squats 

6 Active Spiderman’s (3/leg) 

6 Active Pigeon’s (3/leg)

3 Walkouts

 

followed by…

 

Barbell Warmup 

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

(completed with empty barbell)

 

 

 

Benefits of Tempo…

    •    Improved body awareness.

    •    Improved control of lifts.

    •    Development of connective tissue strength.

    •    Improved stability.

    •    Focus on muscular elements versus tendinous elements (a slow, controlled motion is going to place more stress on the muscles, whereas a bouncy or ballistic motion will place more stress on the tendons, etc.).

 

9 Sets of 2 Tempo Repetitions

5 Seconds Down, 3 Second Pause in Bottom, Stand.
Loading is meant to be on the light to moderate side, as the difficulty in this squat is not the weight, but how it’s moved. Focus on our best movement here, and maximizing our positioning every inch of the way. Tempo’s are only as good as you make them – focus in,

Enter estimated/current 1RM Front Squat

 

Submit

There will be (3) waves, with each wave starting at 50%. On each wave, the final lift of each will grow in percentage.

Set #1 – 50% 1RM Front Squat

Set #2 – 55% 1RM Front Squat

Set #3 – 60% 1RM Front Squat

 

Set #4 – 50% 1RM Front Squat

Set #5 – 55% 1RM Front Squat

Set #6 – 63% 1RM Front Squat

 

Set #7 – 50% 1RM Front Squat

Set #8 – 55% 1RM Front Squat

Set #9 – 66% 1RM Front Squat

 

 

“Satan’s Whiskers”

3 Rounds:

10 Chest to Bar Pull-Ups

10 Front Squats (165/110)

10 Burpees

In today’s triplet, intensity is the name of the game. Having the correct weight on the barbell and picking an appropriate gymnastics piece will allow each individual to hit the intended stimulus. Barbell weight should be something athletes could complete 15-20+ repetitions unbroken when fresh. First round should be unbroken without a doubt. On the Chest to Bar Pull-ups, athletes should also be able to complete 10 repetitions unbroken if they needed to. Modifications listed below:

 

Cut Repetitions Down to 5 or 7. 

Chin Over Bar Pull-ups 

Jumping Chest to Bar Pull-ups 

Ring Rows (Feet Elevated for Increased Difficulty)

 

 

 

SATURDAY 8/26/2017

WARMUP:

 

 

Set up cones inside or outside, creating a mock running tracks for the group. Alternating between :20 seconds of light jogging and :20 seconds of active stretching. 

Quad Stretch 

Knee to Chest 

Cradle Stretch 

Solider Kick 

Cradle Stretch 

Side Lunge 

Walking Samson 

Walking Spiderman 

Bear Crawl 

Side Shuffle (both directions) 

Skip for Height 

High Knees 

Butt Kickers

followed by…

Have every athlete grab a barbell for the warmup. Following this, extra barbells will go away as they break out into their teams.

Barbell Warmup 

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

(completed with empty barbell)

 

 

MOBILITY:

 

PVC Pass Throughs – 1:00

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

 

Down Dog with Foot Pedal – 1:00

Spending one minute opening up the posterior chain, shoulders, and calves. In the down dog position with hips high and elbows locked, pedal feet back and forth towards the ground.

 

 

“Jack & Jill” 

Teams of 3:

600 Meter Wreck Bag Run (70/50)

100 Power Snatches (75/55)

600 Meter Wreck Bag Run (70/50)

75 Power Snatches (95/65)

600 Meter Wreck Bag Run (70/50)

50 Power Snatches (115/80)

600 Meter Wreck Bag Run (70/50)

In today’s team of 3 workout, we are looking to find weights on the barbell that when fresh, athletes could complete 25+, 20+, and 15+ repetitions unbroken respectively. Using one barbell and changing the weights out before or after each round. If there are athletes on a team who are using different weight, absolutely acceptable to have multiple barbells out on the floor to ensure that everyone is using the appropriate loading for them.

Usually once a week or every two weeks we will dedicate a day to using Wreck Bags. Learn more about why we use them and where to get them here. Looking for a weight here that each athlete could go at least 400 Meters without stopping if they needed to. One bag on the run, partners may break up how they carry it however they’d like. If your gym isn’t equipped with Wreck Bags, using plates, a barbell, another bag, or a sled to get that heavier stimulus for the run will work as well. Some modification options are listed below:

 

Cut Distance to 400 Meter Run

400 Meter Wreck Bag Walk 

No Arms Schwinn Bike (40/30) 

No Arms Assault Bike (28/21) 

Schwinn Bike (60/40) 

Assault Bike (40/30)

*No arms on the bike best simulates the feeling of carrying a Wreck Bag.

 

View Event →
WODS 8/14-8/19
Aug
12
to Aug 19

WODS 8/14-8/19

SUNDAY OPEN GYM FROM 3:30-5:30 PM

WARMUP:

 

Sunday is a great time to have some fun and spend some additional time on recovery and mobility.

Fish Game on Concept2

followed by…

Line Drills: 

Quad Stretch 

Knee to Chest 

Solider Kicks 

Side Lunge 

Cradle Stretch 

Walking Samson 

Walking Spidermans 

Side Shuffle (facing in) 

Side Shuffle (facing out) 

High Knees 

Butt Kickers

 

 

MOBILITY: 

 

Couch Stretch – 2:00 Each Leg

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but overwhelming stretch. Focus on your breathing.

Pigeon Pose on Box – 1:00 each side

Bring one leg in front of body with the other straight behind. The goal is to have the shin straight across with hips and shoulder squared forward. Lean forward over the front leg to dive deeper into stretch.

 

 

WOD

 

“Step Aside”

50 Calorie Row

50 ft. Walking Lunge

40 Calorie Row

50 ft. Walking Lunge

30 Calorie Row

50 ft. Walking Lunge

20 Calorie Row

50 ft. Walking Lunge

10 Calorie Row

50 ft. Walking Lunge

Using just bodyweight today on the walking lunges. If not rowing today, complete one of the following:

Equal Calories Schwinn Bike 

30-25-20-15-10 Calorie Assault Bike

MONDAY 8/14/2017

WARMUP:

 

Using cones inside or outside, create small running track for athletes to jog around. Alternating between 20 seconds of light jogging and 20 seconds of active stretching.

Quad Stretch 

Solider Kicks 

Cradle Stretch 

Side Lunge 

Walking Samson 

Walking Spiderman 

Side Shuffle (facing in) 

Side Shuffle (facing out) 

Straight Leg Bear Crawl 

High Knees 

Butt Kickers

then

“Barbell Warmup”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

(completed with empty barbell)

 

MOBILTY:

 

Front Rack Stretch – 1:00

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Pigeon Pose – 1:00 each side

Bring one leg in front of body with the other straight behind. The goal is to have the shin straight across with hips and shoulder squared forward. Lean forward over the front leg to dive deeper into stretch.

 

"JUMP STREET"

3 Rounds:

400 Meter Run

15 Power Clean and Jerks (115/80)

75 Double-Unders

Post times to SUGAR WOD

 

The stimulus on today’s workout calls for a light to moderate barbell. A weight that we could cycle for 15 unbroken if we were to try when absolutely fresh. In the workout, these may turn into quick small sets, but we do not want our conditioning to be limited by the weight on the bar. Given how the total repetition count adds to a considerable amount of clean and jerks, err on the side of lighter here and aim to move in bigger sets. In other words, think of a weight that we could move through this workout in three sets of 5 with (if not bigger sets), for all three rounds.

If we are not running today, modification options:

Rowing – 500/400 Meters

Assault Bike – 24/18 Calories

Schwinn AirDyne – 40/30 Calories

The running is our pace-setter. We are not looking to push our pace on these 400’s recognizing that the majority of our effort is needed 

 

inside the gym walls on the CJ and DU’s. If we were to visualize a pace on the run, or a perceived effort level, imagine the pace we would hold for a 2 mile run. It’s a pace that allows you to run directly to the barbell and start the first clean and jerk, each and every round.

On the clean and jerks, we are looking for sustainable, consistent sets. Many of us may be able to complete the 15 reps unbroken at this point of the workout, but we are more concerned with our repetition strategy on rounds 2 and 3. Here is where time can quickly disappear if we reach a point in the workout where we are reduced to slower singles. No breakup strategy is wrong – from fast singles to big sets – with the bigger goal being consistency across all three rounds. Imagine doing 45 repetitions for time, and visualize how you would break those sets up.

On the double-unders, take a composure breath before each set. Naturally, the clean and jerks are grippy and shoulder fatiguing. Our ability to cycle the jump rope will challenged. What’s more important than big or unbroken sets here are minimizing trips and wasted effort. Breaking these repetitions up into manageable sets, especially given how it’s a larger number to work through, is what we are aiming for today. It’s good to be aggressive in finishing off each set as well, knowing we can use the first 100 meters of the following run to recover.

Two focus points for today:

1. Immediate transition to the barbell after each run. How fast can we get to the bar to start our first repetition. It doesn’t need to a large set – we just need to start.

2. Punch hard on the finish of each push jerk. If we find ourselves pressing out repetitions, we will be taxing our shoulders unnecessarily which will in turn make the DU’s even more challenging. Pace the barbell and move well which will directly help us move through the DU’s.

 

 

MIDLINE

1 Set, Not for Time:

40 GHD Sit-Ups

50 AbMat Sit-Ups

60 Hip Extensions

Not for time, but for quality. Break up the GHD’s and Abmat sit-ups into manageable sets. Designed to be a challenging combination here. 

 

 

TUESDAY 8/15/2017

WARMUP:

 

Partnering up on a rower, switching back and forth between:

:45 seconds slow row (feet on top of straps) 

:45 seconds active spidermans

:30 seconds slow row 

:30 seconds active samson

:20 seconds medium row 

:20 seconds air squats

:15 seconds hard row 

:15 seconds push-ups

then

“Barbell Warmup”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

(completed with empty barbell)

 

MOBILITY:

 

Front Rack Stretch – 1:00

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

 

Couch Stretch – 1:00 each side

Against a wall, have athletes get one knee as close to where the wall and floor meet as possible, stepping opposite leg out front for support. Raise chest tall and squeeze glute of leg that is on the wall.

 

"FREEDOM TRAIL"

“Freedom Trail” Part #1
AMRAP 3:00
21 Calorie Row
21 Lateral Burpees over the Rower
Max Thrusters (75/55)

Rest 3:00

“Freedom Trail” Part #2
AMRAP 3:00
18 Calorie Row
18 Lateral Burpees over the Rower
Max Thrusters (95/65)

Rest 3:00

“Freedom Trail” Part #3
AMRAP 3:00
15 Calorie Row
15 Lateral Burpees over the Rower
Max Thrusters (115/80)

Rest 3:00

“Freedom Trail” Part #4
AMRAP 3:00
12 Calorie Row
12 Lateral Burpees over the Rower
Max Thrusters (135/95)

All (4) parts are graded separately, with the score of each being max thrusters in the time remaining in the 3:00 window.

*4 x 3:00 AMRAP’s, building intensity today.

On Part #1, we are looking for a weight that allows for 27+ unbroken reps, when fresh.

On Part #2, we are looking for a weight that allows for 21+ unbroken reps, when fresh.

On Part #3, we are looking for a weight that allows for 15+ unbroken reps, when fresh.

On Part #4, we are looking for a weight that allows for 9+ unbroken reps, when fresh.

Rowing – Being the first movement in each interval, we can open our pace with sprint start to get the fan moving and the monitor registering calories. To sprint start, give a full stroke, followed by a half stroke, 3/4 stroke, and finally a full stroke once again. When done properly, in a matter of 3-4 seconds, we can get our monitors registering the pace we are looking for rather than the slow build up (eating away seconds). After the sprint start, settle in to what you would feel would be roughly your 2K pace. It’s not an overly aggressive pace, as the burpees and thrusters will require our larger effort, but it’s a pace that will clear the calories without losing much time.

Lateral Burpees over Rower – These are done with our body parallel to the rower. Although cycle time is important here, we do not want to expend all of our effort speeding through these burpees if we end up having to stand over the thruster barbell recovering. The step up burpee can be very useful here, stepping up with the outside leg on each rep. On the final few burpees of each set, slow our pace just slightly so that we can refocus on our breathing. A smooth transition to the barbell is what we are after here.

Thrusters – These are expected to be metabolic and challenging. Despite the first few rounds being lighter in loading, we want to expect each bar to feel heavier than we expect. Breathing cadence is important here to fuel the body with oxygen in between repetitions. It can be very common to forget to breathe during thrusters, given how the bar rests in the front rack.

Typically on thrusters, we aim for large sets. Given how these 3:00 windows will move very quickly, it is not wrong to move with quick, fast sets. As we get to the heavier barbells, what will be more important than large sets is consistent movement forward. Sets of 4, 3, or even 2’s towards the heavier loading is entirely possible to keep moving forward while allowing the body a brief recovery between sets.

When you approach the barbell each round, use the clock to our advantage. Use quick judgement to assess how many sets you will have time for to maximize our seconds remaining in each round.

It’s good to embrace the intensity on this workout. There are days that we strive for consistency, and there are days that we strive for higher levels of intensity. Let’s become comfortable getting uncomfortable on the thruster barbell today.

 

EXTRA CREDIT/RECOVERY BIKE

15:00 Recovery Bike, Ski Erg, or Row

Conversational pace, with the goal being the bring about light range of motion to the legs bringing about a faster recovery from today’s conditioning.

 

WEDNESDAY 8/16/2017

WARMUP:

 

200 Meter Run

20 second rotations: 

Jumping Jacks 

Knee to Chest 

Quad Stretch 

Soldier Kicks 

Active Samson 

Active Spidermans

then

3 Walkouts 

10 Sit-ups 

2 Walkouts 

10 Push-ups 

1 Walkout 

10 Air Squats

 

MOBILITY 

 

PVC Pass Throughs: 30 seconds

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

Kettlebell Ankle Stretch: 1:00 each side

Step out into a lunge and place bottom of kettlebell on the top of front knee. Use the weight to drive the knee forward over the toe with the heel still flat on the ground.

Narrow PVC Pass Throughs: 30 seconds

With hands more narrow than previously and arms still long, raise arms up and over the head until PVC touches behind you.

 

"CHIQUITAS"

15 KBS, 15 TTB

10 KBS, 10 TTB

5 KBS, 5 TTB

800 Meter Wreckbag Run (50/35)

5 KBS, 5 TTB

10 KBS, 10 TTB

15 KBS, 15 TTB

KBS – Kettlebell Swings, Rx loading at 70/53

TTB – Toes to Bar

The stimulus we are looking for on the kettlebell is a loading that we can without question complete the first 15 repetitions unbroken with. We want to challenge ourselves with the loading, but not to the point where we need to break our a single time in the initial 15-10-5.

If we do not have a wreckbag or sandbag, carry a 45/35lb plate for the distance.

If we are not running today, complete either a 50/35 Calorie Assault Bike, or, a 1,000 Meter Row.

Post times to the leaderboard below.

* Building grip strength today coupling the kettlebell swing and the toes to bar. This combination is meant to challenge our toes to bar repetitions, providing an opportunity to practice not only our movement under fatigue, but also our mental strategy on when and how to break these sets apart.

On the kettlebell swings, as mentioned above, we are looking to challenge ourselves with the weight, but not to the tune of having to break up the first three sets (15-10-5). We want a loading here that puts us right back on the pull-up bar for our next repetition.

Combinations that challenge our toes to bar mainly challenge our form/technique. Our capacity to complete toes to bar likely remains there, but due to a combination of movements prior to, our technique can become compromised.

Focus on a long body beneath the bar on each rep. As we recall, a longer body is a longer whip – there’s more power in it. We want to maximize our power in the kip to preserve our capacity for later sets. Set the tone at the onset with our technique.

One of the first things to “go” in toes to bar is actually not our strength, but our timing between reps. With the video (HERE), we can see the difference between fast feet on the TTB in comparison to a slow descent.

 

EXTRA CREDIT/DEADLIFT / DOUBLE-UNDER

On the Minute x 11

Minute 1 – 9 Deadlifts @ 50% of estimated 1RM DL

Minute 2 – 50 Double-Unders

Minute 3 – 7 Deadlifts @ 55% of estimated 1RM DL

Minute 4 – 20 AbMat Sit-Ups

Minute 5 – 5 Deadlifts @ 60% of estimated 1RM DL

Minute 6 – Rest

On Minute 7, repeat the process once more for a total of the 2 rounds. The loading on the deadlift is meant to be on the lighter side. Here we can refine our movement with moderate loads, while allowing the body and mind to recover on this deload week.

 

 

THURSADY 8/17/2017

GROUP WARMUP: (0-10 MINUTES)

 

Rotating partners through 3 stations if necessary:

:30 seconds easy bike 

:30 seconds active spidermans 

:30 seconds air squats to medicine ball

:20 seconds medium bike 

:20 seconds active samson 

:20 seconds front squats with medicine ball

:15 seconds hard bike

:15 seconds mountain climbers 

:15 seconds medicine ball thrusters

then

“Barbell Warmup”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

(completed with empty barbell)

 

MOBILITY (10-12 MINUTES)

 

Squat Hold – 2:00

In the bottom of the squat, we are looking to pull our chest tall and drive knees out using a post on the rig for assistance. Work over the two minutes to find and improve positioning for the bottom of the wall ball today.

 

 

WOD: BALL AND CHAIN

 

“Ball and Chain”

2 Rounds: 

25 Deadlifts (185/135)

50 Wall Balls (20/14)

1000 METER ROW

 

On the deadlifts, we are looking for a weight that athletes could complete 30+ repetitions unbroken when fresh. If not biking today, complete one of the following:

1000 Meter Run 

50/35 Assault Bike

 

FRIDAY 8/18/2017

WARMUP:

 

Partnering up on a rower if necessary:

:30 seconds slow row

:30 seconds jumping jacks

:30 seconds medium row

:30 seconds active spidermans

:30 seconds slightly faster row

:30 seconds active samson

followed by…

2 rounds:

 

5 Push-ups

7 Sit-ups

9 Squats

 

Pigeon Pose on Box – 1:00 each side

Bring one leg in front of body with the other straight behind. The goal is to have the shin straight across with hips and shoulder squared forward. Lean forward over the front leg to dive deeper into stretch. Elevate onto 24” box.

 

Box Calf Stretch – 1:00

Leaning forward with hands on box for support, have athletes pedal feet back and forth. A slight bend of the knee will change where they feel the stretch.

 

 

"THE GOOD LIFE"

3 Rounds:
500 Meter Row

12 Burpees

21 Box Jumps (24/20)

This is a classic benchmark at CrossFit New England. Simply engine today. Last completed on October 24, 2016.

 

Transitions count. If there is one goal we are focusing on today, it is urgency in transitions.

Recall that a meter row is a pace setter. We aren’t going to stop on a row. But we very well may on the burpees and box jumps if we push here too hard. The goal here is to minimize the amount of time not working – to achieve that, this row should be ~5-10 seconds slower than your 2K pace. What’s more important here is getting off the rower and *immediately* moving with a purpose to start our burpees.

On the burpees, breathe. Focus on the breathing burpee cadence and force air in. If we push too aggressively on these, we lose our ability to cycle through the box jumps. We cannot tax ourselves out here. We need to remain composed so that we can preserve our agility on the box.

On the box jumps, a two foot jump will be considered “Rx”. Step-ups are always an option, but won’t be marked as “Rx”. Recompose on top of the box, and make your move for your next repetition.

 

 

SATURDAY 8/19/2017

WARMUP:

 

2 Rounds: 

200 Meter Run

4 Alternating Samson

6 Push-ups to Down Dog

8 Alternating Spidermans

 

followed by….

 

Barbell Warmup

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

(completed with empty barbell)

 

 

 

Couch Stretch – 2:00 Each Leg

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but overwhelming stretch. Focus on your breathing.

 

Pigeon Pose on Box – 1:00 each side

Bring one leg in front of body with the other straight behind. The goal is to have the shin straight across with hips and shoulder squared forward. Lean forward over the front leg to dive deeper into stretch.

 

“ADDERALL"

 

“Adderall” 

0:00 – 10:00

1 Mile Run

Max Clean & Jerks (135/95) in time remaining

10:00 – 13:00

Rest

13:00 – 20:00

800 Meter Run

Max Power Snatch (115/80) in time remaining

20:00 – 23:00

Rest

23:00 – 27:00

400 Meter Run

Max Thrusters (95/65) in time remaining

Two CFNE benchmark workouts in a row with “Adderall” today. The built in rest enables athletes to push hard within the 10 minute, 7 minute, and 4 minute sections. On the barbells, we are looking for weights that individuals could complete 15+ repetitions when fresh for the Clean & Jerks and Snatches, and 20+ repetitions when fresh on the Thrusters. When in doubt, lighter is better.

If best mile is over 8 minutes, modify first run to 1200 meters to give plenty of time on the barbell. Looking for a minimum of :90 seconds on each barbell. If not running today, complete one of the following: 

1600 Meter Row – 800 Meter Row – 400 Meter Row

160/115 Calorie Schwinn – 80/60 Calorie Schwinn – 40/30 Calorie Schwinn

View Event →
WODS 8/7-8/12
Aug
5
to Aug 12

WODS 8/7-8/12

MONDAY 8/7/17

WARMUP:

 

“On the Minute” x 3 Rounds:
Power Snatch + Overhead Squat + Squat Snatch

It is not a must to complete the set linked together (you are allowed to drop after the OHS). Athlete’s choice.

On the 0:00… 66% of 1RM Squat Snatch

On the 1:00… 71% of 1RM Squat Snatch

On the 2:00… 76% of 1RM Squat Snatch

On the 3:00… Rest

This sequence repeats a total of (3) times.

Round #2 complexes are completed on the 4:00, 5:00 and 6:00.

Round #3 complexes are completed on the 8:00, 9:00, and 10:00.

 

 

"NASTY GIRLS"

3 Rounds:

50 Air Squats

7 Ring Muscle-Ups*

10 Hang Power Cleans (135/95)

Post times to the leaderboard below. This workout was was completed on November 7, 2016. Previous scores will show below if completed.

*Modifications for the Ring MU:

If we do not have 3+ Unbroken MU, modify the repetitions to 3-5 repetitions per round to preserve the stimulus.

If we do not have Ring Muscle-Ups, either complete 7 Banded MU Transitions (description below), or 7 Burpee CTB Pull-Ups.

The stimulus for the hang power cleans is to choose a loading that allows for 15+ repetitions unbroken, when fresh. If we went for it in the first round of the workout, we are sure we could complete that first 10 repetitions of the hang power cleans unbroken.

“Nasty Girls” is another classical CrossFit benchmark such as Cindy, Helen, or Grace. Nasty Girls was one of the first workouts to make it “mainstream” on social media when CrossFit was growing in popularity. A video was posted on the CrossFit.com blog, with three original CrossFit firebreathers (Annie, Nicole, and Eva) taking on the workout. Completed on May 12, 2004, you can watch the video HERE.

The most impactful movement in this workout is the Ring MU. We want to preserve ourselves to give our best effort there. Depending on ability level on the rings, this dictates how hard we push on the air squats and hang power cleans. With the goal of minimizing the amount of time we are staring at the rings, we can strategize the squats and hang power cleans.

A steady, yet aggressive pace on the air squats is the thought here. A pace that we will maintain throughout the entire workout. Imagine we are doing 100 repetitions for time, and our goal is to maintain the same pace throughout. On the hang power cleans, fight for big sets. This is not where we want to go to failure, but we want to look ahead at what is next in the order – back to air squats. Our grip and shoulders will recover there.

Banded Ring MU Transition Drill (Video)

This is not only an awareness drill, but a strengthening exercise for the muscle-up. Using bands for resistance, it provides resistance to the athlete to drill in the proper transition of a ring muscle-up. Follow along with the video below (there’s an audio clip tied to it) for a demonstration.

If we do not have Ring MU’s – This is going to be utilized as a strength building exercise. Many athletes have the strength of the pull, and potentially even the strength for a ring dip, but the transition keeps them back. When performed properly, this drill teaches the athlete the feeling of the unique final pull and strengthens the mechanics needed to do so.

 

 

EXTRA CREDIT/STAMINA EMOM

EMOM x 10 (5 Rounds)

Even Minutes – 15 KBS (53/35)
Odd Minutes – Max TTB in 40 Seconds (stop at the :40)

Post total TTB to SUGAR WOD

Stamina training. Just like how we would approach an workout with TTB, strive for consistency here. Do not max out your TTB in the first 40 seconds, but rather strive to maintain the same number throughout all five rounds – if not increasing at the end.

 

 

TUESDAY 8/8/2017

WARMUP:

 

KIPPING HANDSTAND PUSHUPS

On the Minute x 9:

Minute 1 – 40% of Max Set

Minute 2 – 35% of Max Set

Minute 3 – 30% of Max Set

Repeat this process for three total rounds (9 Minutes total).

If we do not have handstand pushups yet, complete as pike pushups off of the box.

 

"BOAT RACE"

3 Rounds:

Row 500 Meters

Run 400 Meters

Rest 3:00 between rounds.

Last completed on April 11, 2017. Previous scores will display below.

 

Keep a running clock, and write down your splits between intervals. Round 2 starts exactly 3:00 after you finish the run on the first round. The best of way of doing this is physically writing down your finish time on a whiteboard, and physically writing your start time next to it. Your score is your time as you finish that final run on the 3rd round. Include the rest periods after rounds 1 and 2 (6:00 total), but do not include a final 3:00 rest after round 3.

Recognizing the 3:00 rest between rounds, we can bring our intensity to each interval in “Boat Race”.

On the row, this is an aggressive pace, one that is approaching our 2K pace… but it is not a sprint. What’s more important than PR’ing our 500 meter time here is the 400 meter run that follows. Here we need our top speeds, especially in the second 200 meters to close out the round.

On these runs, imagine an 800 meter sprint. Our pacing and speed there fit very well for “Boat Race”. Rounds 1 and 2 are not a full-tilt sprint, but we can, and should, open up here especially towards the finish. Round 3 we can empty the tank.

High intensity is a crucial component to CrossFit, naturally. The majority of our workouts fall within the mid-range time domain, of 8-15 minutes. Although Boat Race will total 9-12 minutes of “work”, it’s potency is in the intensity of each individual round of 3-4 minutes at a time. Let’s bring the intensity today and live inside those windows.

 

 

WEDNESDAY 8/9/2017

WARMUP:

 

STRICT PULL-UPS

One attempt for max repetitions.

Athlete’s are allowed to hang from the bar for as long as they would like (it does not need to be consecutive motion). Previously entered scores will show below.

 

BACK SQUAT

15-Rep Test

Taken from the rack, establish a 15-rep back squat for the day. This will be the third and final 15-rep test of “Grunt Work.

 

"BUMBLEBEE"

AMRAP 7: Clean and Jerks (155/105)

*OTM – 7 Heavy Wallballs (30/20) *Females to a 9 Target

This workout will start with the wallballs. At the call of 3-2-1 Go, the athlete completes 7 heavy wallball repetitions. Any time remaining in the minute is used for max clean and jerk repetitions on the barbell. Score is total clean and jerks at the end of the 7:00 cap (don’t count the wallball repetitions towards the total).

 

The stimulus we are looking for is a moderate to heavy barbell, one that we could complete 10-15 repetitions unbroken when fresh. Heavier than our “moderate” load, but not to the tune of a possible missed repetition given the loading. The next repetition should always be there. On the wallball, we are looking to challenge ourselves with a heavier medicine ball, but not to the tune of having to break up the set. It is best today to modify the volume (to 5 repetitions as example) and challenge ourselves with the weight.

Strategy wise, singles from the onset of the workout is an option to consider. Recognizing that 7:00 is a longer effort, a steady and methodical pace in each minute is the strong option to consider.

Focus on our transitions inside this workout. There will be minutes where we feel we need an extra moment before we pick up the wallball. To maximize our score today, we want to maximize the amount of time we have on the barbell. Focus on the immediate transition at the turn of each minute, and returning to the barbell, just start. Take our breaths in between singles on the barbell, but just start.

 

THURSDAY 8/10/2017

WARMUP:

 

SQUAT CLEAN COMPLEX

7 Sets of the complex:

Clean Pull + High Hang Squat Clean + Hang Squat Clean (Video)

Set #1 – 50% of 1RM Squat Clean

Set #2 – 55% of 1RM Squat Clean

Set #3 – 60% of 1RM Squat Clean

Set #4 – 65% of 1RM Squat Clean

Set #5 – 70% of 1RM Squat Clean

Set #6 – 75% of 1RM Squat Clean

Set #7 – 80% of 1RM Squat Clean

 

"HEARTBREAK KID"

3 Rounds:

10 Front Squats (185/135)

20 Chest to Bar Pull-Ups

50 Double-Unders

Post Times to SUGAR WOD

 

For the majority of us, this is a CTB pull-up workout. Managing these repetitions will be crucial in finding our best time. Just because we can do 20 straight repetitions does not mean that we should – view this as 60 CTB for time. We need to avoid the slow singles that inherently occur when we push too aggressively early with our sets. View how you break up the third round given the fatigue. Mirroring that break up strategy in your first round is a good start when wargaming this workout. If we do not have consistent CTB PU – modify to an appropriate volume:

Modification 1 – 10 Reps

Modification 2 – 15 Reps

If we are below 10 reps per round, use a band to find the 10 repetitions per round.

The second portion to look towards is the double-unders. Staying composed here is the focus. It is worth the additional five seconds of rest if it allows you a large set to open up with. The goal isn’t to sprint through these, but rather to minimize trips.

On the front squat, it is meant to be a challenging, heavier weight for 10 repetitions. Without a question in your mind, the first set needs to be straight. if we aren’t there just yet with our leg strength, modify the weight in order to allow that first set to be unbroken. It is worth the extra fight here to push for larger sets, minimizing the amount of cleans we need to execute. It is already a grip intensive workout, so the less cleans we do the better. At most, one break in the second set, and one break in the third if we need to.

 

EXTRA REDIT/MIDLINE

3 Sets:

10 KB Suitcase Deadlifts, each side – (Video)

20 GHD Sit-Ups

Choose a kettlebell loading that allows for 10 unbroken repetitions on that respective side. We can build in loading in each set, but we are looking to ensure that each set of 10 repetitions are unbroken each round. Complete all 10 on the first side (right or left), and then immediately change sides.

 

FRIDAY 8/11/2017

WARMUP:

 

ROW CONDITIONING

In teams of 3:

Row 10,000 Metes

*Athletes change every 250 meters. Post completion time to the leaderboard.

 

High intensity bouts are what we are seeking today in the Team 10K row. Where athletes are changing every 250 meters, each athlete is looking at 13 intervals. With a 1-2 work to rest ratio, we are set up to push out pace well below our 2K pace, to the tune of 7-10 seconds. It is not an all out sprint effort, as our pacing will slow towards the end, but it is a very aggressive pace.

The second piece that is unique to this workout is the transitions between athletes. A team of 3 can have very impressive split times, but if the transitions are slow, it is a moot point. The ability to get in and out of the rower, coupled with a sprint start to bring the fan speed up, is a necessity to optimize our time in this workout.

As a strategy – when athlete’s are finishing their final meters in their respective 250, move into high gear. We want to finish aggressively not only because we are moving into a rest period, but because it actually sets the next athlete up for a better start. The goal is to keep the fan speed moving, and the only time it naturally drops is during transitions. If athletes sprint the final ~25 meters, or the final few pulls of their 250m bout, the fan speed will increase to a higher speed, buying the next athlete more time to strap in as it slowly winds down. You can imagine the opposite – if we finish our 250m bout without it, the fan speed dies down to a very low (if not close to a full stop) requiring the next athlete significantly more time and effort to bring it back up to working pace.

 

If you are completing as an individual effort today, complete the following:

3 Rounds:

AMRAP :30 – Calorie Row… Rest :30s

AMRAP 1:00 – Calorie Row… Rest 1:00

AMRAP 1:30 – Calorie Row… Rest 1:30

Score is total calories across all intervals. Keep in mind that the rower timer is likely to stop after we set the handle down after each interval, so this workout is best done with a secondary clock to measure the rest. Each round is 6:00 in full (including rest periods), rounds run directly into each other after the final 1:30 rest.

 

EXTRA CREDIT/BODY ARMOR

3 “Giant Sets”

Max Reps Bodyweight Bench Press

25 Hip Extensions after each set.
Rest 3:00 between sets.

The barbell as “Rx” is your specific bodyweight, but the stimulus behind is to be able to complete at a minimum (5) repetitions on the first round. If we do not believe we can compete at least (5) benchpress repetitions on the first set unbroken, let’s reduce the loading in order to achieve that.

A “giant set” implies that we move directly from the bench press to the hip extensions. It is not for time, but we aim to move right to it. Post total bench press repetitions (and weight in comments) to SUGAR WOD.

 

SATURDAY 8/12/2017

WARMUP:COACHES CHOICE

DOUBLE TROUBLE

 

With a Partner complete:

 

Amrap 10:

5 Pull Ups

5 Burpees

 

Rest 5 minutes 

 

Amrap 10:

150 Meter Row

15 DB Push Presses (35/20)

View Event →
WODS 7/31-8/5
Jul
30
to Aug 5

WODS 7/31-8/5

MONDAY 7/31/2017

WARMUP:

 

Power Snatch Complex Waves
Snatch Grip Deadlift + Hang Power Snatch + Power Snatch

Enter current/estimated 1RM Snatch (Power or Squat)

 

Set #1, on the 0:00… 1 Complex @ 55% of 1RM Snatch

Set #2, on the 1:00… 1 Complex @ 60% of 1RM Snatch

Set #3, on the 2:00… 1 Complex @ 65% of 1RM Snatch

Set #4, on the 3:00… 1 Complex @ 55% of 1RM Snatch

Set #5, on the 4:00… 1 Complex @ 60% of 1RM Snatch

Set #6, on the 5:00… 1 Complex @ 65% of 1RM Snatch

Set #7, on the 6:00… 1 Complex @ 55% of 1RM Snatch

Set #8, on the 7:00… 1 Complex @ 60% of 1RM Snatch

Set #9, on the 8:00… 1 Complex @ 65% of 1RM Snatch

 

 

"RANDY'S ON THE RUN"

5 Rounds:

400 Meter Run

15 Power Snatches (75/55)

Post times to SUGAR WOD

 

A combination of two classical CrossFit benchmarks – “Randy” and “Nancy”.

The stimulus today calls for a light load on the power snatch. A load that we are entirely confident that we could complete for 21 repetitions unbroken when fresh. Inside the workout, we are looking for large sets – at most, a single break in any given set, with only a brief break needed. Modifications for the running:

1) 200 Meter Run

2) 500/400 Meter Row (male/female)

3) 25/18 Assault Bike

On the running, today will be a good testament to how well we are finding our ability to pace our effort. The total running inside this workout is 1.25 miles, but we want to enter as if we are running 2-3 miles. The power snatches will utilize similar muscles used in our run, and we can expect as a result the running to feel challenging in each set after the first. Opening with a pace that we believe we could hold for a 2-3 mile footrace is appropriate.

On these runs, focus on our breathing today. It is very common for athletes to overlook this important skill. Use the steps of our feet to control our breathing cadence. To start, don’t think of there being an ideal amount of steps per inhale/exhale. The goal today is to find a rhythm to start and to slowly refine it from there.

As an example… a breathing cadence could be: On the first step of the right foot, start your inhale. On the third step of the right foot, start your exhale. Each inhale and exhale here would be two cycles. Inhale, step, exhale, step. Be loud with your breathing so you can audibly hear your breathing as you match to a step. Athletes can move into a shorter cadence (more breaths), or longer (less amount of breaths). Again, there is no right or wrong way to start this, but keep the theme in mind – controlled, methodical, deep breathing is the goal. The opposite is what we don’t want. Short, choppy, quick breaths. These are ineffective for fueling the body and recovering the heart rate. More breaths does not translate to a faster recovery. Better quality breaths (deep stomach breathing) do.

As a final note for today, one that we can build upon, is to alternate feet that start the inhale/exhale. If we find ourselves inhaling and exhaling always on the right foot, strive to change that cadence to the left foot after 100 meters or so. If we constantly breath on the same foot, this commonly results in a side cramp on that same side.

The power snatches are an important factor today, but today our focus of effort will be on the running, and dialing in our breathing. This does not stop on this movement. If we can hone in on this during our runs, this is applicable towards many other movements, and not just the monostructural efforts (rowing, double-unders, biking). It provides the athlete with a sense of how to control their breathing in any act, and to be more conscious of the effects.

 

 

TUESDAY 8/1/2017

WARMUP:

BACK SQUAT

10 – 8 – 6 – 4 – 2
Rest as needed between sets. We will be building in percentages week after week inside this progression.

10 Reps @ 71% of estimated 1RM Back Squat

8 Reps @ 76% of estimated 1RM Back Squat

6 Reps @ 81% of estimated 1RM Back Squat

4 Reps @ 86% of estimated 1RM Back Squat

2 Reps @ 91% of estimated 1RM Back Squat

 

"FIRE ALARM"

3 Rounds of the “Bergeron Beep Test”

50/35 Calorie Row

3 Rounds of the “Bergeron Beep Test”

50/35 Calorie Row

3 Rounds of the “Bergeron Beep Test”

 

1 Round of the “Bergeron Beep Test”

7 Thrusters (75/55), 7 Pull-Ups, 7 Burpees

Post times to SUGAR WOD

 

*Last completed on Wednesday, November 30.

Stimulus wise, we are looking for a thruster barbell that is unbroken *every single set of 7 repetitions*. In other words, a super light loading that we could complete 30+ repetitions unbroken with, when fresh.

Our first goal in “Fire Alarm” is to strategize how we will move through the rounds of “BBT” (Bergeron Beep Test).

In matters of effort, let’s value the movements in this order:

Thrusters

Pull-Ups

Burpees

Row

Referring back to the stimulus above, every thruster set needs to be straight. Breaking these up into two sets can quickly lead to many seconds ticking away – take a composure breath before each set, but let’s get these all unbroken.

The pull-ups are the next most important, and second to the thrusters only because the “reset” time after a broken set is so short. These do not have to be unbroken, but they do need to be consistent. If we break them up into sets, let’s be mindful of keeping a short rest here.

The burpees are next, as we can slow these down to control our breathing. This will allow for a smooth transition back to thruster barbell, where again we are aiming for 7 unbroken repetitions. Focus on your breathing on the burpees.

The row is important, but comes last to the other movements purely because we are always moving forward on a row. We aren’t going to stop here. If we push too hard on the row for example and have to break up following sets of thrusters, that’s where our progress comes to a dead stop until we pick the bar back up. Using the first handful of calories as a recovery, then build into a pace that we would strive for in a 5K race. On the final few calories of each 50/35 calorie effort, ease off the intensity a touch to ensure an immediate thruster transition.

 

WEDNESDAY 8/2/2017

WARMUP:

 

POWER CLEAN

On the Minute x 5 (0:00-5:00)

Clean Pull + Hang Power Clean + Power Clean (Video)

 

Set #1 – 50% of 1RM Clean

 

Set #2 – 54% of 1RM Clean

Set #3 – 58% of 1RM Clean

Set #4 – 62% of 1RM Clean

Set #5 – 65% of 1RM Clean

Clean Pull

The purpose here is to focus on bar path off the floor, and building speed through the middle of the lift. The elbows stay extended inside this drill. Focusing on a vertical bar path off the ground (pull the knees back and out of the way), start our acceleration at knee level, finishing with a strong triple extension and shrug.

Hang Power Clean
Lower the bar to knee level to start our repetition. With the bar at the knees, we are looking for vertical shins. Commonly the knees will push forward… push the hips back and get our shoulders in front of the bar. Building in speed as we rise up the leg, complete a our hang power clean.

Power Clean

Combining the above two movements together, a full power clean to confirm our movement patterns.

 

On the Minute x 5 (5:00-10:00)
1 Power Clean, climbing in weight

After your final set of the Pull+HPC+PC, increase loading for your first of 5 singles starting at the 5:00 mark.

At the 5:00, 6:00, 7:00, 8:00 and 9:00, 1 Power Clean, building to a heavy single for the day.

 

 

"ALVERSTONE"

Ascending Ladder for 7:00 – 

1 Power Clean, 30 Double-Unders

2 Power Cleans, 30 Double-Unders

3 Power Cleans, 30 Double-Unders

4 Power Cleans, 30 Double-Unders

5 Power Cleans, 30 Double-Unders

Rx – 165/110

Continue to add (1) power clean per round until the 7:00 time cap is reached.

Post last completed round + partial repetitions to comments.

For example, if an athlete cleared the 5 PC + 30 DU round and completed 6 Cleans + 10 DU at the 7:00 cap, that athlete’s score would be 5 + 16.

 

 

THURSDAY 8/3/2017

WARMUP:

 

 

DEADLIFT

Build to a Heavy Set of 5 Repetitions: Romanian Deadlift (Video)

Build to a Heavy Set of 7 Repetitions: Sumo Deadlift (Video)

Build to a Heavy Set of 9 Repetitions: Deadlift

This is a repeat from Wednesday, July 19. We sought after a moderate lift at each movement that day, associating some loading with these movements. That was our baseline. Let’s aim to build upon that today, looking for a heavy at each movement. Not a max, but a heavy.

Record your heavy set of 9 Deadlifts to the leaderboard below.

 

"DIANE"

21 – 15 – 9:

Deadlifts (225/155)

Kipping Handstand Pushups

Post times to SUGAR WOD

 

For a weight selection, we are looking to choose a load that allows for the first 21 repetitions to be unbroken. This should be not a workout that is limited by the weight on the bar – let this be a handstand pushup workout.

This is a good test on our ability to manage 45 handstand pushups. Naturally, breaking these up into manageable sets in the first set of 21 will be a goal of ours, but let’s the bigger picture into account – the 45. If we were to attempt 45 repetitions for time, ask ourselves how we would break it up. This may lead us in a slightly different direction than what were first initially thinking for the set of 21.

Every athlete will naturally have a different strategy in breaking up the repetitions, but it is good to recognize that the workout begins during the set of 15’s. View the 21’s as your “buy-in” to the 15’s and 9’s, which is where seconds move fast.

Two focus points on our kipping handstand pushups:

1) Engaged midline

2) Long kip

An engaged midline is keeping our abdominals on. It is common, especially under the fatigue of a met-con, to allow the midline to relax. When this takes place, the kip isn’t effectively transferred from our legs to the hands. As a result, we end up using more of our pressing capacity to finish the pushup. In every kip, squeeze the abdominals and maximize that transfer.

Maximizing our kip is the second focus point. Pushing your lower back into the wall, bring the knees low to our chest in an attempt to “ball up”. The longer this kick (kip), the more power we typically generate.

If we are not completing HSPU today, complete 21 pushups per round. We are looking to stay with the gymnastic component, with the athlete choosing the appropriate level of difficulty. Pike pushups, pushups to the floor, and box pushups are all strong variations to build our strength.

 

 

FRIDAY 8/4/2017

WARMUP:

 

"31 HEROES"

In Teams of 2, AMRAP 31:

8 Thrusters (155/105)

6 Rope Climbs

11 Box Jumps (30/24)

Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off. Score is rounds + partial repetitions. The sandbag does not count as a repetition or round, only rounds of the above triplet (thruster, rope, box jump). 

We are looking for a thruster weight that we could complete 8+ repetitions unbroken with.
If we do not have a rope, complete 3 x CTB Pull-Ups (18 per round), or 18 of our most challenging upper body pull.
If we do not have a 45/25 pound sandbag, use a plate.

“31 Heroes”

 

On August 6th, 2011, 31 of America’s bravest warriors gave their lives in defense of our freedom. These men were sons, brothers, husbands, fathers, and friends. Not only do we thank them for their service and sacrifice, but we thank those that love them for the sacrifice they have made as well.

Alexander J Bennett, Sgt.

Darrik C Benson, PO1 SEAL

Brian R Bill, Master Chief SEAL

John W Brown, Tech Sgt., USAF PJ

Christopher G. Campbell, PO1 SEAL

David R Carter, CWO4

Jared W Day, Information Systems Technician PO1

John “Jet Li” Douangdara, Master at Arms 1st Class

Spencer C Duncan, Spc.

John W Faas, CPO SEAL

Patrick D Hamburger, Staff Sgt.

Andrew W Harvell, Staff Sgt., USAF CCT

Kevin A Houston, CPO SEAL

Jonas B Kelsall, Lt CMDR SEAL

Louis “Lou” J Langlais, Master Chief SEAL

Matthew D Mason, CPO SEAL

Steven “Matt” M Mills, CPO SEAL

Brian J Nichols, CWO2

Nicholas H Null, CPO EOD

Jesse D Pittman, PO1 SEAL

Thomas A Ratzlaff, Senior Chief SEAL

Robert J Reeves, CPO SEAL

Heath M Robinson, CPO SEAL

Nicholas P Spehar, PO2 SEAL

Michael J Strange, Cryptologist Technician PO1

Jon “JT” T Tumilson, PO1 SEAL

Aaron C Vaughn, PO1 SEAL

Kraig M Vickers, Senior Chief EOD

Jason R Workman, PO1 SEAL

Daniel L Zerbe, Tech Sgt., USAF PJ

Bart, K-9

So live your life that the fear of death can never enter your heart. Trouble no one about their religion; respect others in their view, and demand that they respect yours. Love your life, perfect your life, beautify all things in your life. Seek to make your life long and its purpose in the service of your people. Prepare a noble death song for the day when you go over the great divide.

Always give a word or a sign of salute when meeting or passing a friend, even a stranger, when in a lonely place. Show respect to all people and grovel to none.

When you arise in the morning give thanks for the food and for the joy of living. If you see no reason for giving thanks, the fault lies only in yourself. Abuse no one and no thing, for abuse turns the wise ones to fools and robs the spirit of its vision.

When it comes your time to die, be not like those whose hearts are filled with the fear of death, so that when their time comes they weep and pray for a little more time to live their lives over again in a different way. Sing your death song and die like a hero going home.

– Tecumseh, Native American Shawnee Chief

 

 

SATURDAY 8/5/2017

WARMUP:

 

 

PARTNER WOD (TEAMS OF 2)

400 METER RUN

40BOX JUMPS

400 METER RUN

40T2B

400 METER RUN

40 SQUATS

400 METER RUN

40   PUSH UPS

400 METER RUN

40 RING DIPS

400 METER RUN

40BURPEES

(Partners run together on the run)

 

View Event →
WODS 7/24-7/29
Jul
23
to Jul 29

WODS 7/24-7/29

MONDAY 7/24/2017

 

WARMUP:

Coaches Choice

 

BACK SQUAT

10 – 8 – 6 – 4 – 2

Rest as needed between sets. We will be building in percentages week after week inside this progression.

10 Reps @ 68% of estimated 1RM Back Squat

8 Reps @ 73% of estimated 1RM Back Squat

6 Reps @ 78% of estimated 1RM Back Squat

4 Reps @ 83% of estimated 1RM Back Squat

2 Reps @ 88% of estimated 1RM Back Squat

 

"FLIP AND FLOP"

21 – 15 – 9:

Alternating Dumbbell Snatches (50/35)

Calorie Row

Directly into…

21 – 15 – 9:

Box Jump Overs (24/20)

Pull-Ups

Post times to SUGAR WOD

 

*

Both couplets flow directly into each other. As in, transition immediately after the 9th calorie on the rower to your first box jump over.

Dumbbell Snatches
Today is a great day to practice changing hands in the air for the dumbbell snatch. This is purely learned through practice, and today is a prime opportunity to reduce the weight if needed to attempt the mid-air handoff. When the athlete is able to accomplish the mid-air transition, not only is the movement significantly faster through the touch and go off the floor, but it is also more efficient energy wise. We can complete the work faster, with less energy expended. Focus points:

1. After finishing the repetition overhead, look up with your eyes. We aren’t looking to hyperextend the back, but we want eyes on the dumbbell for the transition

2. As the dumbbell descends from overhead, we are looking to change to our other hand somewhere around eye level. The issue with changing later in the process is that the dumbbell picks up momentum through gravity, making the transition more challenging. When the dumbbell is just starting to come down to the floor from overhead is when it has the least inertia behind it.

3. Practice a drop of the bell from one hand to the other, as opposed to a “roll”. At first, it may feel like a roll as we learn the motion. That is entirely expected. The goal is to however build to a release by the first hand, followed by a catch by the other hand a fraction of a second later.

4. Keep the DB close to the body on the way down. It is easy to allow the weight to move forward in front of us, which will ultimately also pull us forward. Keep the DB close on the way down, and almost reach back between your heels when you go for your touch. This will load the hips and hamstrings giving us more power coming up for the following rep.

Calorie Row
To optimize our time, we first want to push our pace on the DB snatches. Moving fluidly through those repetitions are more important than pushing our row pace. Taking into account the box jump overs to follow in the second couplet, we also want be conservative here so that we can cycle through the box jumps at a fast rate. If we are coming off the first couplet needing breaks during the first 21 box jump overs, we likely pushed the row too hard. Our pacing here should be somewhere around our 2K pace, or an effort we could hold for 8+ minutes.

Box Jump Overs
This is where the workout will “set in” for most, and we will feel the fatigue in the legs. Expect it to be here, and expect to overcome it. Slow is smooth, smooth is fast on these repetitions. It is good to recognize that the other movement in the couplet, the pull-up, can put us back on the box seconds later, so our pace here should more so be “45 reps for time” as opposed to a fast 21 which only slows down from there.

Step-ups are allows, but to be “Rx” in today’s workout, we are looking for a two-foot jump. You can face the box or jump laterally.

Pull-Ups
Much like how we are expecting our legs to feel fatigued on the box jump overs, expect our grip to be fatigued as well from the pull/pull couplet that preceded this. Knowing that a break on the pull-up bar can be a very short transition (simply a jump back up), it is not wrong to break these sets up into manageable chunks. On these pull-ups, we can expect to be feeling the met-con as well. This is a point in the workout where the mind may want to tell us we need a break, a breather, or a chalk break. Just start. Even if it’s a small set on the pull-up bar, let’s get our hands on there and reassess after a few repetitions. It is here where we can surprise ourselves and save more seconds than we realize.

 

 

EXTRA CREDIT/SNATCH COMPLEX

“On the Minute” x 3 Rounds:
Power Snatch + Overhead Squat + Squat Snatch

It is not a must to complete the set linked together (you are allowed to drop after the OHS). Athlete’s choice.

 

On the 0:00… 64% of 1RM Squat Snatch

On the 1:00… 69% of 1RM Squat Snatch

On the 2:00… 74% of 1RM Squat Snatch

On the 3:00… Rest

This sequence repeats a total of (3) times.

Round #2 complexes are completed on the 4:00, 5:00 and 6:00.

Round #3 complexes are completed on the 8:00, 9:00, and 10:00.

 

 

TUESDAY 7/25/2017

WARMUP:

Coaches Choice

 

 

STRICT GYMNASTICS

Part #1 – Strict Handstand Pushups

 

7 Unbroken Sets of 30% of Max Strict HSPU

Rest as needed between sets. Not for score, given how athletes will have different repetition counts per round.

If we do not yet have strict handstand pushups, complete seated dumbbell strict presses to build to pressing strength. Complete 7 sets of 7 unbroken repetitions(you choose weight, and free to climb), seated on the floor with legs extended out in front of you.

 

 

Part #2 – Midline

Alternating Tabata (8 Sets of :20s on / :10s off)

Hollow Rocks (Video)

Superman Rocks (Video)

In this second portion, the first 20 seconds are Hollow Rocks. That is Set #1. Rest 10 seconds following.

Roll to your stomach in this break as on the :30s mark, complete 20 seconds of Superman Rocks. That is Set #2. Rest 10 seconds, and repeat this process (3) more times for a total of (4) full rounds, or (8) alternating sets.

 

"FIFTH WHEEL"

“Fifth Wheel” Part #1

In a 5:00 Window…

7 Rounds of “The Chief” (115/80)

Max Calorie Assault Bike in Time Remaining

Rest 5:00

“Fifth Wheel” Part #2

In a 5:00 Window…

6 Rounds of “The Chief” (135/95)

Max Calorie Assault Bike in Time Remaining

Rest 5:00

“Fifth Wheel” Part #3

In a 5:00 Window…

5 Rounds of “The Chief” (155/105)

Max Calorie Assault Bike in Time Remaining

1 Round of “The Chief” is 3 Power Cleans, 6 Pushups, 9 Air Squats.

If we are using a Schwinn bike today, still mark as Rx but make the annotation in the leaderboard comments section.

If we do not have access to a bike today, row for calories.

On the barbells…

On Part #1, we are looking for a loading that allows for 20+ repetitions unbroken when fresh.

On Part #2, we are looking for a loading that allows for 15+ repetitions unbroken when fresh.

On Part #3, we are looking for a loading that allows for 10+ repetitions unbroken when fresh.

Each part is scored independently on the leaderboards below. Post total calories accumulated in each part.

 

WEDNESDAY 7/26/2017

WARMUP:

 

Coaches Choice

 

DEADLIFT

Build to a Heavy Set of 5 Repetitions: Romanian Deadlift (Video)

Build to a Heavy Set of 7 Repetitions: Sumo Deadlift – (Video)

Build to a Heavy Set of 9 Repetitions: Deadlift

This is a repeat from Wednesday, July 5. We sought after a moderate lift at each movement that day, associating some loading with these movements. That was our baseline. Let’s aim to build upon that today, looking for a heavy at each movement. Not a max, but a heavy.

Record your heavy set of 9 Deadlifts to SUGAR WOD

 

 

Conditioning

AMRAP 9:

6 Strict Pull-Ups

9 Front Squats (135/95)

 

THURSDAY 7/27/2017

WARMUP:

Coaches Choice

 

"OPEN TEST"

AMRAP 20:
50 Wallballs (20/14) *Females 9
Target
50 Double-Unders
40 Box Jumps (24
/20)
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups
30 Barbell Facing Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-Ups

Post Rounds + Reps to SUGAR WOD

 

This is a classic benchmark test of ours. In Open format (AMRAP), it’s a chipper where a single full round is very, very challenging – very few clear a whole round. A very competitive score is getting into the Snatches. Today let’s set a baseline going forward into the 2017 season.

Given how we are approaching a 20-Minute workout, we want to visualize our pacing strategy ahead of time. Approach this workout as if we are heading into a 5K Run. It wouldn’t make any sense for us to come out of the gates super hot and sprint the first 400, only to slow towards the middle. The smarter runner would strive to hold an even pace throughout – if not speed up towards the second the half in “negative split” fashion. Let that be our goal today.

The rep counts are manageable at each, but you will find this is just as much a test of conditioning as it is of stamina. Opening up with large sets can bring our heart rate up faster and higher than we want it to, whereas controlled, manageable breaks early on will preserve our breathing.

On the barbell today, we are looking for a weight that you could complete 10 Unbroken Snatches with, when you are completely fresh. If the Rx loading is too heavy to accomplish that, modify to a loading that is appropriate.

Wallballs – No need to go unbroken unless this is a very strong movement for you. This is the buy-in. Bite off good chunks, but do not go to failure here. We have much to go.

Double-Unders – Take a small pause before beginning to compose. Goal is to get through these with the *least* amount of trips. Don’t waste effort through rushing into these repetitions.

Box Jumps – Slow is smooth, smooth is fast. Stay consistent on these and rest on top of the box. Slow your cadence a touch to preserve your breathing.

Toes to Bar – Bite these off in manageable chunks. Keep your legs long and together during the kip swing to maximize acceleration from the legs.

CTB Pull-Ups – Similar approach to the TTB – manageable chunks. Same cues for the kip apply here… it won’t be your pull-up strength that moves you through this set the fastest, it will be your technique given the fatigue of the TTB’s.

BB Burpees – Like our box jumps from earlier, slow is smooth, smooth is fast. Focus on a pace you could maintain for all 30. These should be slower than you think, so that we can approach the first barbell movement.

Power Cleans – Singles from the get-go is the option for many here. Unless you are very strong on the barbell, cycling fast singles and taking away the negative (return the ground) will save energy for the following Jerks. Pause after your 19th rep, and on your 20th clean, start your first set of Jerks.

Jerks – Aim for bigger sets here. A longer rest beforehand is worth it to get this grouping done in 2-3 sets.

Snatches – Singles from the start. Get your butt back and down on each catch, and punch hard. These snatches will be challenging given the fatigue at this point. Anticipate it feeling heavy, and anticipate you overcoming it.

Muscle-Ups – If we get to the rings, give yourself the extra moment to gather yourself before each attempt. Focus on a long and strong kip, with a focus on engaging your mid-line. Any sort of relaxation/slouching of the mid-line will make these attempts significantly harder.

 

 

 

RECOVERY ROW

10:00 Recovery Row or Bike

Conversational pace, and not for score.

 

 

FRIDAY 7/28/2017

WARMUP:

 

Coaches Choice

 

 

STAMINA SQUAT

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes – 2 Front Squats @ 75% of 1RM Front Squat

Even Minutes – 4 Back Squats @ 75% of 1RM Front Squat

Increasing our loading by 5% from last week, and keeping the volume the same.

Week 1 – 1/3 @ 80%

Week 2 – 2/4 @ 70%

Week 3 (current) – 2/4 @ 75%

Next Week, our final week, we are aiming for 2/4 @ 80%, effectively taking the original 1/3 to a 2/4 at the same loading.

 

 

CLEAN BREAK

10-9-8-7-6-5-4-3-2-1

Squat Cleans (135/95)

100 Meter Run
Rest exactly 1:00 between rounds.

Time stops when the athlete finishes the final round of 1 squat clean + 100 meter run.

 

We are looking for a loading that that allows us to go unbroken on *all rounds*. Lighter is better for today’s workout, as we are looking for intensity. This workout provides the opportunity to go “touch and go” on each set, given how we know we have a built in rest following each fully completed round.

In other words, let’s choose a weight today that allows for 15+ unbroken repetitions. We are breaking up the repetitions into small sets, we miss the conditioning response we are after.

What is important on these repetitions, especially early on, is our positioning with the barbell. Given how we are aiming to go for sets at these squat clean, we run into the challenge of holding onto the bar in the front rack position. Often when we know we are going for a “touch and go” repetition, we tend to squeeze the bar in a full grip. When this takes place, we simply can’t get the elbows high. Low elbows on the catch means we will be expending unnecessary energy holding the bar up, and will slow us in the later rounds.

We want to find the shoulders, or front rack position, in each catch with high elbows. We re-grip the barbell on the way down as the bar passes by the chest. It is here where we can re-establish the hook grip. Especially if we struggle with mobility in the front rack, let’s practice that motion today. Find the bar to the shoulders (even if it’s a loose fingertip catch), and re-grip on the way down.

 

View Event →
WODS 7/17-7/22
Jul
15
to Jul 22

WODS 7/17-7/22

MONDAY 7/17/2017

WARMUP:

400 Meter Run

Barbell

10 Overhead squats

10 Straight Legged Deadlifts

10 Thrusters

5 Minutes Shoulder Stretches 

 

SNATCH COMPLEX

“On the Minute” x 3 Rounds:
Power Snatch + Overhead Squat + Squat Snatch

It is not a must to complete the set linked together (you are allowed to drop after the OHS). Athlete’s choice.

 

On the 0:00… 60% of 1RM Squat Snatch

On the 1:00… 65% of 1RM Squat Snatch

On the 2:00… 70% of 1RM Squat Snatch

On the 3:00… Rest

This sequence repeats a total of (3) times.

Round #2 complexes are completed on the 4:00, 5:00 and 6:00.

Round #3 complexes are completed on the 8:00, 9:00, and 10:00.

In the final weeks of “Grunt Work”, we will be building upon these percentages in this complex with slightly changes in volume as well. This will transition us smoothly into our following cycle with an olympic focus, “Barbell Ninja”.

 

 

"BEACHED"

27 – 21 – 15 – 9:

Calorie Row
Kettlebell Swings (53/35)
Overhead Squats (75/55)

Post Times to SUGAR WOD

 

Purposely aiming for lighter loading on this triplet. Lighter loads here does not translate to this being an easier workout… it is in fact harder, as we can now more faster. This is in contrast to the heavier lifting we have completed earlier in the session. Keep the loading on the lighter side, and aim for large, if not unbroken sets.

On the row, we are looking to hold what we believe would be our 2K pace to start the 27 calories. On the remaining rounds, we want to dial back our pacing just a touch, being how as we progress deeper into the workout, large if not unbroken sets will beat out a fast row but broken sets on the KBS/OHS.

Expect this triplet to become grip-intensive, and it is best to break on the KBS early if we need to to preserve our capacity. The “reset” time after setting a kettlebell down can be quick, so it is best to break here as opposed to the overhead squat. A break here is a minimum 10 seconds, where if we make our push on the barbell, we can recover on the first few pulls on the rower.

 

 

EXTRA CREDIT/BACK SQUAT

 

BACK SQUAT

10 – 8 – 6 – 4 – 2

Rest as needed between sets. We will be building in percentages week after week inside this progression.

 

TUESDAY 7/18/2017

WARMUP

Complete a 6 minute AMRAP of: 

10 Push Ups
15 Air Squats
10 Wall Balls
4 Inch Worms 

 

"PLAY DEAD"

“Play Dead” Part #1

In a 5:00 Window:

600 Meter Run

Time Remaining, AMRAP:

12 Deadlifts (185/135), 12 Barbell-Facing Burpees

Rest 5:00

“Play Dead” Part #2

In a 5:00 Window:

400 Meter Run

Time Remaining, AMRAP:

9 Deadlifts (225/155), 9 Barbell-Facing Burpees

Rest 5:00

“Play Dead” Part #3

In a 5:00 Window:

200 Meter Run

Time Remaining, AMRAP:

6 Deadlifts (275/185), 6 Barbell-Facing Burpees

In Part #1, we are looking for a barbell weight that allows for 25+ repetitions unbroken when fresh.

In Part #2, we are looking for a barbell weight that allows for 20+ repetitions unbroken when fresh.

In Part #3, we are looking for a barbell weight that allows for 15+ repetitions unbroken when fresh.

Each part is scored separately as rounds + repetitions. The running in each portion is completed once as the “buy-in”, with any time remaining in each round being available to accumulate repetitions.

 

*

The run does matter inside this workout, however, it is the least important part of each triplet. Let’s take the middle run as an example (400 meters). To run a 2:00 and 1:50 is a considerable difference. The athlete is significantly putting our more energy to run that 10 seconds faster. Yet, in a single round of 12 barbell-facing burpees, 10 seconds can disappear very quickly. That’s less than one second per repetition, or in a visual, an extra step or extra pause during each repetition. It is best to hold a conservative pace on the running, and push our efforts towards the deadlifts and barbell-facing burpees.

The deadlifts do not need to be straight, and our burpees don’t need to be fast. But, they do need to be consistent. It will be very easy for an athlete to push for a straight initial set, only to be reduced to slow sets in the following rounds. Let’s use the clock to our advantage, and visualize a goal for each part. If we feel our 600 meter initial buy-in run will take us 3:00, we have 2:00 for max rounds at 12 DL / 12 Burpees. Our goal for the first round may be 2 full rounds. This may or not may be where we end, but it is a good mental exercise for planning in our pacing.

 

 

MIDLINE

EMOM x 12 (3 Rounds)

Minute 1 – 15 GHD Sit-Ups

Minute 2 – 15 Pausing Hip Extensions (Pause at Top)

Minute 3 – 15 Weighted Sit-Ups (10# Plate)

Minute 4 – 15 Banded Good Mornings

On the pausing hip extensions, come to parallel, but be wary of over extending on this movement. We are looking to create a straight line from ankles, to hips, to shoulders.

On the weighted sit-ups, hold the plate across your chest.

 

 

WEDNESDAY 7/19/2017

WARMUP:

2 rounds of:

10 shoulder dislocates PIPE/BAND

10 Air Squats

10 sloppy push-ups

5 pull-ups

 

STRICT GYMNASTICS

The following is not for score. I want to emphasize the importance of quality > quantity here. Rest as needed between repetitions and movements to preserve so. Transition to the next couplet at each 5 minute interval. On parts 2 and 3 alternate between the two movements (A and B) as if it is a traditional AMRAP 5.

Minutes 0:00 – 5:00:
Handstand Floater Practice (or Free Standing Handstand Practice)
A handstand floater is kickup to the wall, and slowly peeling one foot at a time off the wall in an effort to find time in a free-standing handstand. Rest as needed between efforts… this is practice, not an attempt to find total max seconds in a handstand.

Minutes 5:00 – 10:00:
A) 5 Pausing Ring Rows (3 second pause at the top of row)

B) 3 Pausing Strict Handstand Pushups (1 second pause with head on floor)

Pike pushups off a box would be our first recommended substitute to build strength and familiarity inverted, with seated strict dumbbell presses (5 per set) being the next recommendation.

Minutes 10:00 – 15:00:
A) 3 Inchworms (Video HERE)

B) 3 Pausing Strict Ring Dips – 1 second pause at top and bottom of each repetition.

Band the ring dips as required to a difficulty that would allow 5+ repetitions when fresh.

 

"TREAD WATER"

2,000 Meter Row

150 Double-Unders

10 Rounds of “Cindy”

1 Round of “Cindy” = 5 Pull-Ups, 10 Pushups, 15 Air Squats

Post Times to SUGAR WOD

 

On the double-unders, 150 repetitions is a number we are looking to think through. There is no right or wrong approach here, as long as we do not reach movement failure on the rope. For example, we do not want to complete 100 repetitions unbroken if it causes 3-4 trip ups in the final 50. Aiming for 60-50-40, three sets of 50, or five sets of 30 are all recommendations. Individual capacity determines this naturally, but the overarching theme is to avoid reaching movement failure here.

On the rounds of “Cindy”, use the first 2 rounds to settle in. Feel the movements out, but use the air squats to catch our breath and find our bearings. In the next 5 rounds (rounds 3-7), settle into that targeted pace. The final 3 (rounds 8-10), aim to increase our cycle time especially on the squats. A final note here is to make sure we break the pushups up early if we know they will be a challenge to us in the workout. Despite the row and double-unders requiring more conditioning than anything, our shoulders will be fatigued moving into these sets. Opening with 2 sets of 5, or 4-3-2 are good options to think through.

 

THURSDAY 7/20/2017

WARMUP:

2 Rounds:

10 Hollow Rocks (Video)

10 Superman Rocks (Video)

10 Boot Strappers

10 Samsons Stretch

10 Air Squats

 

STAMINA SQUAT

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes – 2 Front Squats @ 70% of 1RM Front Squat

Even Minutes – 4 Back Squats @ 70% of 1RM Front Squat

Micro cycle number two of Stamina Squats inside “Grunt Work”. In our final four weeks of the cycle, we will be building upon this start. For clarification, the barbell is loaded with a single weight, based off 70% of your estimated/current 1RM Front Squat.

 

"RAISE THE BAR"

Ascending Ladder for 8 Minutes:

3 Thrusters (95/65), 3 Toes to Bar

6 Thrusters (95/65), 6 Toes to Bar

9 Thrusters (95/65), 9 Toes to Bar

Continue to add (3) repetitions to each movement until time is called.

Post total repetitions (legend below) to the leaderboard below.

Completing the 12’s = 60 Repetitions

Completing the 15’s = 90 Repetitions

Completing the 18’s = 126 Repetitions

Completing the 21’s = 168 Repetitions

Completing the 24’s = 216 Repetitions

Climb the ladder as far as we can within the 8:00 time cap.

Moving into this workout, we want to recognize that the first three rounds (3’s, 6’s, and 9’s) is the “buy-in” to the workout. Smooth, steady transitions here are what we are after – not a sprint start. These lower repetition starts tend to send athletes into a flurry in the first few rounds, only to slow dramatically in the 12’s and 15’s. If anything, that is where we want to start to make our push, with large and consistent sets. Two focus points:

Thrusters

We are looking for a loading that you could complete 21+ repetitions unbroken with when fresh. On these repetitions, let it be our focus to find the rack position on each. At a moderate weight for high repetition, it can be easy to allow our technique to slide here. If we allow that to happen, it is our shoulders and midline that feel the effects and will fatigue exponentially quicker. And those two muscle groups are exactly what we need for the other movement in the couplet, the toes to bar.

Ensure we are racking the barbell, that is, resting the bar on the front delts with a loosened grip on the barbell during each squat. As we warm through this motion, we are looking to get 90% of the barbell’s weight on the shoulder – and off the wrists. This will also preserve your grip for the ensuring toes to bar – whereas a tight grip throughout the ROM of the thruster will do the opposite.

As we move deeper into this workout, break the thrusters early. It is a common pitfall in workouts for athletes to push for unbroken sets deep into a workout, at the expense of time. An unbroken set of 15 thrusters is impressive at this point in the workout, but is very costly if we are resting 20+ seconds before and another 10+ seconds after given the fatigue before we start the TTB.

Toes to Bar

Focus on the backswing today. During the TTB, it is very common to focus only on the front of the motion, that is when your feet are in front of the body. Much like how we teach our ring muscle-ups, we are looking for a long body and reach back with the heels during the back swing. The analogy is that of a baseball pitcher. The reach back behind is the windup. Without it, there isn’t much power behind the throw.

Much like the thrusters, we want to break these early. Knowing the transition between sets is quick, we can break these up into smaller sets and continue to move forward aggressively.

 

MIDLINE

4 Sets:

30s Side Plank (right) – (Video)

30s Side Plank (right)

30s Front Plank (elbows)

Rest as needed between sets, but strive to change to the next plank in the order without a break in between,

 

FRIDAY 7/21/2017

WARMUP:

300 Meter Row

Then 3 rounds (With empty barbell)

10 Straight Legged Deadlifts 

10 Strict Press

10 Back Squats

"D3"

600 Meter Run

2 Rounds of “DT”

600 Meter Run

2 Rounds of “DT”

600 Meter Run

2 Rounds of “DT”

600 Meter Run

Rx Barbell Loading – 155/105

1 Round of “DT” = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

We are looking for a weight that you could complete the 12/9/6 unbroken for the first round. During the workout, with strategy in mind, several breaks can be taken, but it’s a loading that we are very confident we could cycle for the first round unbroken if we went for it.

If we are not running today:

750/600 Meter Row

36/27 Calorie Assault Bike (60/45 Calorie Schwinn)

Post times to SUGAR WOD

 

*

Use the running as our recovery. Our pace here is important, but not as important as the barbell. We are looking to minimize the amount of time not moving today, and with a heavy barbell in the mix, we want to take that into account to optimize our time.

On these runs, imagine you are running a 5K race. Our pace here is an appropriate starting point for the effort level we want to visualize.

On the barbell, individual ability will dictate how many breaks we need. With that said, there are specific checkpoints that we can work towards as scheduled rests. After 11 deadlifts, we can use this checkpoint as a breather. Our next deadlift completes the 12th repetition, and we can move then directly into our hang power cleans. Same goes for the hang power cleans, breaking after 8 repetitions. We catch our breath here, and after the next hang power clean, we can move directly into the push jerks.

It is worth pushing our effort on the barbell today. As we finish the first “DT” complex and move onto the second, it’s good to be aggressive here. We can recover on the first 100 meters on the jog.

 

 

BODY ARMOR

3 Giant Sets:
12 Barbell Rows (
Video)
24 Dumbbell Close Grip Floor Presses (
Video)
36 Banded Tricep Pushdowns (
Video)
Rest 1-2 Minutes between rounds

Not for time or score. Move with a purpose between stations, and rest as needed between sets (1-2 minutes). On the barbell rows, you are free to build throughout, but all 10 repetitions must be unbroken each time. If you find yourself “swinging” (hip angle changing) to get the weight up, reduce the load. We want to make this a true row without any momentum. On the DB close grip presses, these are also meant to be unbroken. Light and fast is the objective here, maintaining tension throughout. There is not a pause with the elbows on the ground, nor is there any relaxation there either.

 

SATURDAY 7/22/2017

WARMUP:

COACHES CHOICE. 

 

PARTNER WOD (TEAMS OF 2)

1 PERSON WORKING AT A TIME

 

100 KBS (2P/1.5P)

400 METER RUN*

100 BARBELL THRUSTERS (45/35)

400 METER RUN*

80 BURPEES

400 METER RUN*

100 BARBELL THRUSTERS

400 METER RUN*

100 KBS (2P/1.5P)

* BOTH TEAM MEMBERS RUN AT THE SAME TIME.

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