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WODS 3/5-3/11

MONDAY: 3/5/2018


500 Meter Row

Then 3 rounds of:

10 Air Squats

10 Samsons

10 Solider Kicks

 5 Slow Burpees


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.


1-2-3-4-5-6-7-8-9-10 Reps For Time Of: 

Dumbbell Squats (50’s/35’s) 

Bar-Facing Burpees


1RM Clean


“Plan B”


15/12 Calorie Bike or Row

30 Air Squats

15/12 Calorie Bike or Row

15 Dumbbell Push Press (50’s/35’s)


Athletes have the option to attempt 18.2 and 18.2a for a second time or complete “Plan B”. In the alternate workout, athletes will use two dumbbells for push presses. This should be a weight that athletes could complete unbroken when fresh. Within the workout, this should be able to be done in 1-2 sets each time. Similar to last week, we will run two heats within the class hour today. There are a few options here. You could partner up athletes doing the Open and have them judge each other in separate heats, allowing the athletes doing “Plan B” to go in either heat. If there are around equal number of athletes doing the Open and class workout, the other option is to have the athletes doing “Plan B” go in heat 1 and judge one big Open group in heat 2. This allows athletes doing to Open to warm up sufficiently, coaches to better help them with their strategy and approach, and creates a high energy heat.


TUESDAY 3/6/2018



:20 Seconds

Jumping Jacks 

Quad Stretch 

Knuckle Drags 

Push-up to Down Dog 

Active Spidermans 

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


“Under Pressure”

For Time: 

100-80-60-40-20: Double Unders 

50-40-30-20-10: AbMat Sit-Ups

25-20-15-10-5: Deadlifts (155/105)


The workout flows from double unders to abmat sit-ups to deadlifts. Athletes will begin by completing 100 double unders, then 50 abmat sit-ups, and 25 deadlifts. They will then start back at 80 double unders and move through in that order until completion. Choosing a weight on the barbell that athletes are capable of completing 25+ repetitions unbroken and a variation and/or rep number on the rope that they can perform 50+ repetitions unbroken will help them hit the appropriate stimulus for this workout.


WEDNESDAY 3/7/2018



400 Meter Run or 500 Meter Row

Tabata Warmup: (8 Rounds:20 Seconds on 10 Seconds Off)

Air Squats


Iron Crosses


Wall Balls

Box Step-Ups, or Jumps

High Knees

Soldier Kicks




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 – :30 Seconds

Squat Hold – 1 Minute

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.


“Four by Four”

EMOM x 16 (4 Rounds):

Minute 1: 7 Wallballs (20/14) + 7 Chest to Bar Pull-Ups

Minute 2: 15 Box Jumps (24/20)

Minute 3: 7 Power Snatches (95/65) + 7 Overhead Squats (95/65)

Minute 4: 15/12 Calorie Row


In this every minute on the minute workout, athletes will complete the listed work within one minute and rest the remainder of the minute before beginning the next movement. Athletes should choose weights and movement variations that allows them to complete the work work within at least :45-:50 seconds to allow for sufficient rest and transition time. If they are on the fence about the barbell weight, going lighter will likely help them hit the appropriate stimulus. Stagger athletes by two minutes if limited by number of rowers.


THURSDAY 3/8/2018



Line Drills

Quad Stretch 

Knee to Chest 

Solider Kicks 

Side Lunge 

Cradle Stretch 

Walking Samson 

Walking Spidermans 


Toe Walk 

Heel Walk 

3 Air Squats + Broad Jump 

High Knees 

Butt Kickers 

Skip for Height 

Skip for Distance


“Goat Day”

On the Minute x 20

Odd Minutes: Movement 1

Even Minutes: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.

On every Thursday during the Open, we will run these Goat Days. Since we do not know what movements will come out for Friday’s workout, this is an opportunity for athletes to choose what they would like to do as opposed to programming movements that may or may not show up tomorrow. Sticking to the same movements over the five weeks that have the biggest potential of moving the needle for athletes is better than picking different movements from week to week. With these being movements that athletes are not proficient at, there is the possibility for some to feel dejected when they leave. Addressing this from the beginning eases many of those feelings. If athletes remain diligent and consistent across these five weeks with their practice, they will leave better than they started.





Teams of 3:


75/50 Calorie Bike, or Row

75 Wallballs (20/14)

50 Power Cleans (115/85)

Add (20/10) to barbell each round.

Athletes will split up the work in today’s workout as they see fit. The weight on the power cleans will increase 20 pounds each round for men and 10 pounds each round for women. The opening barbell should be something that athletes are capable of completing 20+ repetitions if they needed to.

Earlier Event: February 25
WODS 2/26-3/4
Later Event: March 11
WODS 3/12-3/18