WOD 2019-02-23

Warm-up
10 min – on coach
Mobility
10 min – on coach
Metcon
Partner WOD
Metcon (Time)
For Time
100 Cal Bike

– Then –

5 Rounds
10 HSPU
20 Deadlift (165#/115#)
30 Bar Over Burpees
40 Russian KB Swings (55#/35#)
50 Mountain Climbers

– Then –

Both partners 100 Walking Lunge together
– Partners split all reps equally (bike and 5 rounds), except for lunges
– Both partners do all 100 lunges together to finish wod
– Reps may be divided up in any manner, and done in any order
– One partner works, while the other partner rests
– One bar per team
– Scale deadlift as needed
– If there are more than 14 athletes (7 teams), start teams in waves. As soon as one group finishes bike, start the next wave

* Post time to board

Advertisements

WOD 2019-02-22

Warm-up
5 min – on coach
– The warm up and mobility have to both be completed within 10 minutes, so there is enough time to do the wod
Mobility
Simple Five Way Shoulder

Metcon
– Split class in half (regardless of the size of the class), and have them judge / score each other
Metcon (No Measure)
ALTERNATE WOD
10 Min Mobility Work (athletes choice)

WOD
5 Min Bike

– then –

5 Rounds
10 Ground to Overhead w/ Bumper (35#/25#)
10 Stationary Lunges (unweighted)
10 Ab Mat Sit Ups
– For members who did the Open wod on Thursday night
Cool Down
5 min – on coach

WOD 2019-02-21

Warm-up
5 min – on coach
Mobility
Overhead Squat / Snatch Prep

Strength
Metcon (Weight)
Every 2 Minutes for 6 Minutes (3 Sets):
Snatch Grip Deadlift + Hang Power Snatch + Drop Snatch (@ 50% of 1 RM Power Snatch)

Followed by…

Every 2 Minutes for 6 Minutes (3 Sets):
Snatch Grip Deadlift + Hang Power Snatch + Snatch Balance (@ 65% of 1 RM Power Snatch)

Followed by…

Every 2 Minutes for 8 Minutes (4 Sets):
Snatch Grip Deadlift + Hang Squat Snatch (@ 70% of 1 RM Squat Snatch)
– Note the change from power snatch to squat snatch for the last EMOM
– Continue building weight over EMOMs, as long as athlete can maintain form and technique

* Drop Snatch https://www.youtube.com/watch?v=3r-F7jhwPGI
* Drop Snatch https://www.youtube.com/watch?v=ts5essXg1Bc

* Snatch Balance https://www.youtube.com/watch?v=U-PkTCZv3no

* Post heaviest load to board

* * 3 minutes to rest, set up for WOD and warm up * *
Metcon
Metcon (AMRAP – Reps)
FGB
3 Rounds
Air Bike for Cal
V Sit Ups w/ bumper (Rx: 15#/10#)
DU
Air Squats
Strict Chin Ups
– 1 min rest
– FGB: 1 min each movement, 1 min rest in between rounds
– All athletes should take 1 min rest at same time. So, switch up movements athletes start on, with no greater number on any movement than number of bikes available.
– DU Scale: DU attempts (No SUs)
Cool Down
5 min – on coach
Cool down and stretch
* Encourage athletes to drink recovery drink during this time
WATCH THIS: https://www.youtube.com/watch?v=5XsOb86izvA

WOD 2019-02-20

Warm-up
5 min – on coach
Mobility
Better shoulder extension = better bench and dips

Strength
Metcon (Weight)
Every two minutes, for 12 minutes (6 sets) of:
Power Clean + Jerk Dip + Power Jerk with a Pause + Split Jerk with a Pause (@ 60% of 1 RM Jerk)
– Dip and hold the bottom of the dip position for 2 seconds, and return to standing front rack position – THIS IS JUST THE DIP – NO JERK – make sure athletes are dipping properly and in a good position
– Then dip, and drive into POWER jerk. Return to standing front rack position
– Then dip, and drive into SPLIT jerk.
– Hold the LOCK OUT position of BOTH the power jerk and the split jerk for 2 seconds
– Focus should be on perfect set up, footwork and mechanics
– Athletes must increase weight at least once during EMOM, but may increase as many times as they like, as long as they can maintain form

* Jerk Dip w/ Pause https://www.youtube.com/watch?v=r2FGeJfmlzY
* Power Jerk https://www.youtube.com/watch?v=n0PQX1RifRo

* Post heaviest load to board

* * 3 minutes to rest, set up for WOD and warm up * *
Metcon
Metcon (Time)
5 Rounds For Time
4 Curtis P (Rx: 95#/65#)
8 HSPU
12 Box Jumps (Rx: 24″/20″)
16, 13, 10, 7, 4
Lateral Bar Over Burpees
– Burpees: Burpees descend each round, other movement reps stay the same throughout.
– Curtis Ps are meant to be on the lighter side, and all 5 should be done unbroken every round
– Box jumps should be done at a height at which the athlete can continue to move through them without resting

* Post time to the board
Cool Down
5 min – on coach
Cool down and stretch
* Encourage athletes to drink recovery drink during this time
WATCH THIS: https://www.youtube.com/watch?v=5XsOb86izvA

WOD 2019-02-19

Warm-up
5 min – on coach
Mobility
Simple Five Way Shoulder

Gymnastics
Metcon (AMRAP – Reps)
15 Min EMOM (5 rounds)
40 Sec Max Rope Climbs
40 Sec Max Ab Mat Sit Ups
40 Sec Plank
– Advanced athletes may scale up to GHD Sit Ups. This is not an option for athletes who have not done a substantial amount of GHD Sit Ups before.
– Planks: high, right, low, left, reverse
– Rope climb scale: 3 modified with one leg raise

* GHD Sit Ups https://www.youtube.com/watch?v=1pbZ8mX2D1U

* * 3 minutes to rest, set up for WOD and warm up * *
Metcon
Metcon (5 Rounds for time)
5 Rounds Individually for Time
Cal Air Bike (12 Assault / 15 AirDyne)
8 Pull Ups
16 KB Swings (Rx: 55#/35#)
24 HRPU
– 2 min rest –
– Start everyone together every round
– ~ 2 min rest from the person who finishes last
– Go in multiple waves/heats if necessary

* Post time of each round to board
Cool Down
5 min – on coach
Cool down and stretch
* Encourage athletes to drink recovery drink during this time
WATCH THIS: https://www.youtube.com/watch?v=5XsOb86izvA

WOD 2019-02-18

Warm-up
5 min – on coach
Mobility
Improving the squat: hip flexion and external rotation

Weightlifting
Metcon
Back Squat (20 reps, 10 reps, 5 reps)
On a 17 minute clock
(Week 10)

* Congratulations! If you made it all of the way through this back squat cycle, you old five rep max is now your new 20 rep max. If you didn’t make it every week, you’ve increased your 20 rep max substantially!

– This is the tenth and final week of this back squat cycle.
– We are following a “20 Rep Squat Program” for 10 weeks. (aka “Squats & Milk,” but with a CrossFit Mayhem twist to it)

– Each week, athletes will add 2.5% to your starting weight
– Add 10# for the 10 reps, and 10# more for the 5 reps.

If Athlete did not start the first week:
– To start, athletes took their 5 rep max or used about 80%-85% of their 1 RM Back Squat (round down).
Then….
– Take that weight, and subtract 22%. This will be your starting weight this week for your 20 reps.
– Example: 275# 1 RM Back Squat — 85% would be 230# (rounding down).
– 230# – 50# (22%) = 180# 180# would be the weight the athlete would start the cycle at.
– Add 10# for the 10 reps, and 10# more for the 5 reps. So the second set of 10 reps would be done at 190#, and the 5 reps at 200#.

– The goal is to complete the 20 reps WITHOUT putting the bar down or re-racking it. Then do the same for the 10 reps, and then 5 reps.
– If an athlete must re-rack the bar, quickly get back on the bar and finish that set.

** The goal is to complete all 20 reps unbroken. If an athlete is unable to do that, finish out that set, then the 10 reps and 5 reps. Then subtract 10 pounds for the 20 reps for next week. Keep doing that until the athlete can complete 20 unbroken reps.

– The goal is to have your old 5 rep max become your 20 rep max at the end of the cycle

* Follow the rep scheme!

* Post 20 rep # to board

* * 3 minutes to rest, set up for WOD and warm up * *
Metcon (AMRAP – Reps)
5 Rounds
(8 min time cap)
10 DB / KB Thrusters (See below)
5 Deadlift (225#/155#)
– Athletes participating in the Open, use dumbbells if possible. Use weight you feel comfortable with, but the Rx for the Open last year was 50#/35#. Scale as needed.
– Rx for DB: 50#/35#; scale as needed from there.
Rx for KB: 55#/35#; scale as needed from there.
– DB/KB thrusters should be done at a weight that is heavy / difficult, but the 10 should be done unbroken
– Deadlifts should be done at a weight where the athlete can go touch and go, or very quick singles with no rest/break in between.
– Minimal rest should be taken at any point throughout this metcon.

* Dumbbell Thruster https://www.youtube.com/watch?v=M5gEwLTtWbg

* Post time to the board (add any unfinished reps as seconds to time)

– 2 min rest –
Metcon (AMRAP – Reps)
12 Min EMOM (4 Rnds)
Minute 1: 45 Sec Max Cal Row (damper on 6)
Minute 2: 45 Sec Max DU
Minute 3: Rest
– No SUs, use the time to work on DUs
– Start everyone on the EMOM together

* Post total Cals + DUs to board
Cool Down
5 min – on coach
Cool down and stretch
* Encourage athletes to drink recovery drink during this time
WATCH THIS: https://www.youtube.com/watch?v=5XsOb86izvA

WOD 2019-02-16

Warm-up
10 min – on coach
Mobility
10 min – on coach
Metcon
Partner WOD
Metcon (Time)
1,000 Reps for Time

-Athletes can get to 1,000 reps by completing any combination of the following movements:
– Ab Mat Sit Ups
– HRPU
– Pull Ups
– HSPU
– Wallballs (20#/14# 10’/9’)
– Burpees
– Row for Cal
– Hang Clean (95#/65#)
– Thrusters (95#/65#)
– Overhead Walking Lunge w/ Dumbells (35#/20#)
– Teams cannot do more than 200 reps of any movement
– One partner works, while the other partner holds a sandbag (75#/45#)
– Reps may be divided up in any manner, and done in any order
– One bar per team

* Post time to board