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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

 

 

Earlier Event: October 15
10/16-10/22
Later Event: October 29
WODS 10/30-11/11/5