
workout of the day
01.01.19 Happy New Year Partner WOD
With a running clock with a partner with one athlete completing a full round at a time:
0:00-10:00 Max Rounds of:
10 Power Cleans (115/85)(95/65)
10 T2B
20 Walking Lunges (Body weight)
12:00-22:00
Max 200 Ft. Trip of Farmer Carries (Use heaviest KB possible)-each partner goes 25ft at a time. Switch off partners for the allotted time.
24:00-34:00 Max Rounds of:
10 Box Jump (24, 20)
10 S2OH (115/85)(95/65)
20 Abmat Sit-ups
*Score = total rounds
Warm Up
Coach led dynamic warm up
jog in a circle changing movements as you jog
1. arm swings
2. high knees
3. butt kicks
4. shuffle
5. grapevines
6. skip
Line Drills:
1.inchworm with hollow position push up straddle inchworm- move weight mostly to shoulders and then toe 2.tap or toe drag up to your hands
3.bear walk- hide ears with arms
4.crab walk both directions
5.lunge with arms OH
6.Walk on toes/ heels
With a running clock with a partner with one athlete completing a full round at a time:
0:00-10:00 Max Rounds of:
10 Power Cleans (115/85)(95/65)
10 T2B
20 Walking Lunges (Body weight)
12:00-22:00
Max 200 Ft. Trip of Farmer Carries (Use heaviest KB possible)-each partner goes 25ft at a time. Switch off partners for the allotted time.
24:00-34:00 Max Rounds of:
10 Box Jump (24, 20)
10 S2OH (115/85)(95/65)
20 Abmat Sit-ups
*Score = total rounds
12.19.18
WOD
Partners
500 m Row (250 each)
60 Box Jumps
500 m Row (250 each)
10 Rope Climbs (20 ring rows and 20 air squats each)
500 m Row (250 each)
10 Sync Burpees
500 m Row (250 each)
60 Power Cleans (115 / 85)
Warm Up
3 Sets
10 Step Death March
20m Lateral Banded Walk (10m/direction)
10 Banded Pallof press each side
*slow controlled movements with purpose to warm up and activate
Primer:
Part One: single leg stance RNT balance https://www.instagram.com/p/BrTUj9nglU3/
hold stance 5 seconds x 3 reps each side
Part Two: barefoot single leg RDL with barbell x 6-8 reps each side
Skill: front squat
3 reps @ 60%
3 reps @ 70%
2 reps @ 75%
2 reps @ 80%
1 rep @ 85%
1 rep @ 90%
WOD
Partners
500 m Row (250 each)
60 Box Jumps
500 m Row (250 each)
10 Rope Climbs (20 ring rows and 20 air squats each)
500 m Row (250 each)
10 Sync Burpees
500 m Row (250 each)
60 Power Cleans (115 / 85)
12.08.18 12 Days of CrossFit WOD
WOD:
12 Days of CrossFit”
1 Squat Snatch (135/95#)(96/65#)
2 Box Jumps (30/24″)
3 Push Presses (135/95#)(95/65#)
4 Toes-to-Bar
5 Hang Power Cleans (135/95#)(95/65#)
6 Hand-Release Push-ups
7 Deadlifts (135/95#)(95/65#)
8 GHD Sit-ups
9 Kettlebell Swings (53/35#)
10 Lunges (10 each side)
11 Wallballs (20/14#)
12 Oz. Beer! Or 12 Cal Assault Bike!
Do 1, then 2-1, then 3-2-1, then 4-3-2-1….
WOD:
12 Days of CrossFit”
1 Squat Snatch (135/95#)(96/65#)
2 Box Jumps (30/24″)
3 Push Presses (135/95#)(95/65#)
4 Toes-to-Bar
5 Hang Power Cleans (135/95#)(95/65#)
6 Hand-Release Push-ups
7 Deadlifts (135/95#)(95/65#)
8 GHD Sit-ups
9 Kettlebell Swings (53/35#)
10 Lunges (10 each side)
11 Wallballs (20/14#)
12 Oz. Beer! Or 12 Cal Assault Bike!
Do 1, then 2-1, then 3-2-1, then 4-3-2-1….
06.22.18
Warm Up3:00 run, row or bike then... 3 Rounds, rotating stations every :30 seconds: A) Alternating Samson Stretches B) Glute Bridges with feet up on a bench C) Alternating Spiderman + Reach D) Banded Good Mornings
Primer: Every 90 seconds, for 12 minutes (2 sets of each): Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps- slow descend Station 2 – Alternating Cossack Squats x 12 reps Station 3 – Supinated-Grip Hang from Pull-Up Bar or Handstand hold x 30-45 seconds Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets) https://www.youtube.com/watch?v=u-yRmxjn_8A&feature=youtu.be
WOD
Every 4:00 for 4 rounds (16:00) 2 rope climbs or 6 up/downs 15 box jumps 24/20" Run 200m -out and around building to the street and back in the front door by the bikes
03.30.18
Warm UpRow x 5 minutes at a light to medium pace
Honest Hip Cars x 2 reps per side
Hurdle Over-Under Drill x 5 reps per side
then..
PVC platter drill squats x 10
PVC pass thrus x 10
Mobility: MB hamstring curls- feet on MB, bring the ball to your butt, raise the hips, squeeze the glutes and extend the legs. Then drop the hips and bring the ball back to the butt. x 15 reps
Banded lat stretch x :45 each side
Hollow banded pulls x 20 reps - lay on floor with band attached to rig. Establish the hollow position and with no slack in the band pull from overhead to the hips using the lats.
Primer: box jump practice Either use a shorter box or a stack of plates 2 sets of 5 box jumps- it's all about quality here, not quantity!
- full hip extension
- build sounds landing mechanics
- feet flat on landing
- knees neutral
- abs braced
- eyes/chest up
- pause at top position momentarily
- step off box if over 20"
Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats
WOD:
For Time
20 burpee box jump overs 24/20"
30 G2OH 75/55
40 OHS 75/55
500m run or row
01.19.18
Warm Up:Circle around the gym- warm up having athletes run and change exercises Or coaches choice dynamic warm up
Stations: rotate stations every :45-:60 for 3 sets 1- use the yellow bands with handles on the MB rack for rear delt warm up T Raises x 10 reps Y Raises x 10 reps I Raises x 10 reps
2- 15 reps PVC platter drill squats
3- 10 broad jumps
Skill: bench press 5 sets of 3 reps @ 70% explode up to the lockout
Barbell warm up 5 reps each with empty bar clean grip RDL clean pull below the knee muscle clean OHS tall clean hang squat clean
WOD 4:00 AMRAP 8 hang squat clean 135/95 115/75 95/65 10 box jumps 24/20"
2:00 Rest
4:00 AMRAP 8 OHS 115/75 95/65 75/55
10 box jumps 24/20"