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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.

 

Earlier Event: October 10
HEROS VS VILLIANS
Later Event: October 22
WODS 10/23-10/29