Wods

Wednesday October 16, 2019

Wednesday
Warm-up
Start off with 2:00 of Run, Row, or Bike just to get the blood flow going.

3 ROUNDS (1st Round w/PVC Pipe)
5 Inchworms
5 Behind the Neck Snatch Grip Presses
5 Behind the Neck Snatch Grip Presses in Quarter Squat
5 Sots Press
5 Back Squats
5/5 Cossack Squats (Barbell in Back Rack Optional)
Strength
Power Snatch (3x5)
Power Snatch*

*Today's goal is to hit 3 moderate sets of 5 at the same weight across. No misses and perfect mechanics. This is not 5RM.
Workout
"POWER PLUS AMANDA" (Time)
FOR TIME
11-9-7-5
Power Snatch (135/95)|(95/65)
Bar Muscle-Up

-15:00 Hard Cap-
Rx 135/95

Tuesday October 15, 2019

Tuesday
Warm-up
1:00 Bike (start :20 easy→ :20 moderate→ :20 hard)
Then go into…

2-3 ROUNDS:
5 Inch Worms + Push-Up
10 Scap Pull-Ups
10 KB Goblet Squats (pause :01 at the bottom)
10 KB Good Mornings
Workout
Metcon (Weight)
EMOM x 24 MINUTES
MIN 1 - 2-3 Front Squats (Athlete Choice, Heavy*)
MIN 2 - 12/10 Cal Bike
MIN 3 - 2-3 Rope Climbs
MIN 4 - :45 Static Hold (Athlete Choice**)

*Bar for the Front Squat can come from the rack or the floor.

**Options for Static Hold...
Hollow Hold
Superman Hold
Plank Hold
L-Sit
Wall-Sit
Tuck Hold
Bar Hang
Ring Support Hold
Bottom Dip Hold
KB Front Rack Hold
Log your weight for the Front Squat.

Monday October 14, 2019

Monday
Warm-up
3-5 Minutes of Foam Rolling then...

AMRAP x 5 MINUTES
10 Glute Bridges (pause :01 at the top)
10 Barbell Elbow Punches (5/arm with empty barbell)
5 Strict Press (pause :01 at the top)*
5 Burpees Over Bar (can jump over Jump Rope if needed)
20 Single Unders (or 10 DU)
Strength
Push Press (10RM)
ON A 12:00 RUNNING CLOCK...
Establish 10RM Push Press*

*Max 2 attempts at 10RM
Workout
Metcon (3 Rounds for time)
EVERY 4:00 x 3 SETS
15 Burpee Over Bar
20 Push Press (Rx 75/55)| (Rx+ 115/75)
30 Box Jump (20 or less)
Optional Finisher
Metcon (Time)
FOR TIME*
Hit a 4th Set of the Workout!

*Rest at least 3:00 minutes after the end of the workout, then hit a 4th & final set!

Sunday October 13, 2019

Sunday
Warm-up
1 ROUND...
:30 at each station, non-stop:
-Jumping Jacks
-Up Downs
-Sit Ups
-Mt. Climbers

Then in teams of 3...

AMRAP x 2 MIN
P1 - 2 Burpees + 1 Push-Up
P2 - KB Farmer’s Carry Hold
P3 - Rest

AMRAP x 2 MIN
P1 - 50m Jog Relay
P2 - KB Farmer’s Carry Hold
P3 - Rest

AMRAP x 2 MIN
P1 - 1 Lungester w/ Med Ball (Lunge, Lunge, Thruster then pass to partner)*
P2 - KB Farmer’s Carry Hold
P3 - Rest
Workout
Metcon (AMRAP - Reps)
PARTNER WORKOUT*
IN TEAMS OF 3...

AMRAP x 10 MINUTES
Max Bench Press (135/95)|(95/65)

-Rest 3:00-

AMRAP x 10 MINUTES
Max 100m Sprints

-Rest 3:00-

AMRAP x 10 MINUTES
Max DB "Lungesters" (40/30)|(30/20)**

**1 Rep Lungester = 1 FR Lunge Left + 1 FR Lunge Right + 1 Thruster

*Partner 1 works while Partners 2 & 3 rest. Partners alternate as needed. During each AMRAP, Kettlebells (70/53)|(53/35) must be held in farmers hold by one partner. Bells can not touch the ground and must be handed off between partners. If the bells go to ground during the AMRAP, all athletes must stop work and run a penalty 400m lap. In rest period, bells can go to the ground.

Saturday October 12, 2019

Saturday
Warm-up
Class 400m jog (or 2:00 bike/row if cannot run)!

Then...

4 ROUNDS
:20 Mt Climbers
:20 Bottom of Squat Hold
:20 Inch Worms
Partner WOD
Metcon (Time)
"Filthy Partner 75 "

For Time
75 Box Jumps (24/20 in)
75 Jumping Pull-Ups
75 Kettlebell Swings (35/26 lbs)
75 Walking Lunges
75 Knees-to-Elbows
75 Push Presses (45/35 lb)
75 Back Extensions
75 Wall Ball Shots (20/14 lb)
75 Burpees
75 Double-Unders
*Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.
Cool Down
FOR RECOVERY*
4:00 Calf & Ankle Work on KB or Bar
4:00 Dragon Stretch

*Each exercise is 2:00 on one side and 2:00 on opposite.

Friday October 11, 2019

Friday
Warm-up
AMRAP x 4 MINUTES
4 PVC Passes
4 Below Knee Muscle Snatch
4 Behind Neck Push Press
4 Up-Down Over Bar
Workout
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees

Time cap: 15 minutes

Thursday October 10, 2019

Thursday
Warm-up
Game Time!

Then...

2 ROUNDS...
20 Jumping Jacks
20 Mountain Climbers
20 Lunges
20 Hollow Flutter Kicks
20 Air Squats
10 Groiners with Twist
10 Forward Leg Swings (each side)
10 Lateral Leg Swings (each side)
Recovery Workout
Metcon (No Measure)
EMOM x 10 MINUTES
MIN 1 -- AMRAP of 10 Double Unders + 5 Double DB Snatch (light)
MIN 2 -- Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES
MIN 1 -- AMRAP of 5 Med Ball Hang Squat Clean + 5 Med Ball Strict Press
MIN 2 -- Row or Bike, Moderate Effort

*This recovery effort is to set-up tomorrow's Open Workout. Pre-gameday, we want a good sweat, lots of ROM, and walk away feeling great. During this year's Open we will see a new format every week.
Cool Down
FOR RECOVERY
5:00 Foam Rolling or 5:00 Flow Stretching

Wednesday October 9, 2019

Wednesday
Warm-up
2 ROUNDS Increasing Effort on Bike in Round 2...
1:30 Bike
14 Step Back Lunges
7 Bent Over Row (w/ empty barbell, :02 pause at chest)
7 Jump Squats (focus on powerful, not high jump)
7 Barbell Good Morning

Then into a more specific barbell warm-up...

2 ROUNDS
5 Slow Deadlifts (pausing at mid-thigh)
5/5 Full Grip Elbow Punches
10 Tall Muscle Cleans
Strength
Power Clean (5x3)
5x3
Power Clean*

*Today's goal is to hit 5 moderate-heavy triples at the same weight across. No misses and perfect mechanics. This is not 3RM.
Workout
"ELIZA-PLUS" (Time)
FOR TIME
27-21-15-9
Power Clean (135/95)|(95/65)
Ring Dip or HR Push-up
Rx 135/95
Optional Finisher
3 SETS
15 Barbell Bent Over Rows (Supinated Grip)
15 DB Strict Press (Light)

Tuesday October 8, 2019

Tuesday
Warm-up
3-4 ROUNDS...
100m Row *Legs Only → 100m Row *Arms Only→ 200m Row *Arms + Legs
8/8 DB Filly Lunges
10 DB Bent Over Rows
10 DB Death March
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 20 MINUTES
400m Row*
15 Burpees
10 Strict Pull-ups

*Row increases 50m every round (400, 450, 500...). Reset the rower before the start of each round.
Cool Down
FOR RECOVERY*
3:00 Lat Rolling
3:00 Banded Distraction
3:00 Pec Smash with Ball or Bell

*Each exercise is 1:30 on one side and 1:30 on opposite.

Monday October 7, 2019

Monday
Warm-up
GENERAL WARM-UP...
3-4 Sets for QUALITY:
10 Groiners (hold 1-2 seconds on each side every rep)
5 Standard Stance Air Squats
5 Narrow Stance Air Squats
5 Wide Stance Air Squats
:30 Plank to Pike

After the GWU, partner up and get into the Specific Warm-Up for the 10RM Front Squat.

3 ROUNDS...
3 Partner Front Rack Stretch w/ PVC/ partner*
3 Partner Wall Squats (32x1)**
Strength
Front Squat (10RM)
ON A 15:00 RUNNING CLOCK...
Establish 10RM Front Squat*

*Max 2 attempts at 10RM
Workout
Metcon (Time)
FOR TIME
20 Front Squat (Rx 95/65)|(Rx+ 135/95)
40 Sit-ups*
40 Plate OH Step-Back Lunges (25/15)
15 Front Squat (Rx 115/75)| (Rx+ 155/105)
30 Sit-ups
30 Plate OH Step-Back Lunges
10 Front Squat (Rx 135/95)|(Rx+ 185/125)
20 Sit-ups
20 Plate OH Step-Back Lunges
10 Front Squat (Rx 135/95)|(Rx+ 185/125)

*GHD Sit-ups Optional

**For the Plate OH Lunges, Plate must be held OH at extension.

-16:00 Time Cap-

1 2 3 138