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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

Earlier Event: August 19
WODS 8/21/826
Later Event: September 2
9/4-9/9