Tag: CrossFit Competition

W WOD – THURSDAY 15.10.20 – “SUPER GIRL”

MOBILITY & WARM UP

2 Rounds, Not for Time:
250 Mt Row
6 Slow Scap Retractions 
5 Walkouts
4 Spiderman + Reach (each side) 
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
250 Mt Row
:30s Cossack Squat 
:30s Warrior Squat 
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

SKILLS & SPECIFIC WARM UP
Clean Warm Up – Jerk

CONDITIONING

“SUPER GIRL”

E3MOM FOR TIME:
10 Clean & Jerk
Add weigth every 3 minute there after and continue until failure
WEIGHT:
#35/20 – #43/30 – #52/ 38 – #61/45 – #70/52 – #81/60 ETC…

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MGW WOW – SATURDAY 10.10.20 –“LUMBERJACK 20”

MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
4 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Hand Release Pushups
10 AB-Mat Sit-Ups

SKILLS & SPECIFIC WARM UP
BURGENER WARM UP

CONDITIONING

“Lumberjack 20“

20 Deadlifts #100/70
Run 400m
20 KB swings #24/16
Run 400m
20 Overhead Squats #52/35
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps #60/50
Run 400m
20 DB Squat Cleans 22.5/15
Run 400m

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M WOD – THURSDAY 08.10.20 – “RUN AND REPEAT”

MOBILITY & WARM UP
Trigger Point Therapy-Mobility Around Trouble Areas
Then:
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30 Sec Right leg cadence drill
30 Sec Running skips or assisted kneelift
15 Lateral Squat ( landing left)
30 Sec Standing leg swing ( across)
30 Sec Left leg cadence drill
30 Sec Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30 Sec Skip x 20-30″
20 Walking lunges combo 10 hands btn- 10 arms circle

SKILLS & SPECIFIC WARM UP
Pose Running

CONDITIONING
BENCHMARK
“RUN AND REPEAT”
For Time:
1x800Mt Run REST 1:1 Every Set
2X400Mt Run REST 1:1 Every Set
4X200Mt RUN REST 1:1 Every Set

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W WOD – TUESDAY 04.08.20 – “ISABEL”

MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Jog
6 Slow Scap Retractions 
5 Walkouts
4 Spiderman + Reach (each side) 
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat 
:30s Warrior Squat 
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

SKILLS & SPECIFIC WARM UP
BURGENER WARM UP – SNATCH

CONDITIONING

In a 5′ in window

1 RM SNATCH (Any Style)

FOR TIME: Time Cap 10′

“ISABEL”

30 Snatches      #61/43

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GW SPECIAL WOW – SATURDAY 05.10.19 – ” OPEN 20.1″

MOBILITY & WARM UP

Barbell Thoracic Extension

Couch Stretch 2 Minutes each Side

Banded Shoulder Distraction: 1-2 Minutes Each Side

Couch Stretch: 2-3 Minutes Each Side

4 Rounds

1 Minute Easy Machine
3 Strict Pull-ups
6 Push-ups
9 Glute Bridges
12 Alternating Box Step-ups

then:

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

SKILLS & SPECIFIC WARM UP

Burgener Warm Up

Feeling out the movements, our first intention here is to simply combine the couplet.
3 Rounds, resting as needed between sets (~1:00)
4 Ground to Overhead
4 Bar-Facing Burpees

CONDITIONING

“OPEN 20.1”

10 Rounds:
8 Ground to Overhead #43/29
10 Bar-Facing Burpees

15:00 Time Cap

Scaled #29/20

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WM WOD -THANKS GOD IT’S FRIDAY 12.04.19 – “BOGEYMAN”


MOBILITY & WARM UP
300-200-100 Meter Row
After each set:
10 Hollow Rocks 
10 Superman Rocks 
2 Inchworms 
3 Empty Barbell Good Mornings
3 Empty Barbell Stiff-Legged Deadlifts
3 Empty Barbell Deadlifts
3 Slow Wall Squats

SKILLS & SPECIFIC WARM UP

Burgener warm up

2 Rounds, first with an empty barbell. Round 2 can be lightly loaded if desired.

200m Row + 5 Deadlifts + 5 Hang Muscle Cleans
200m Row + 5 Strict Presses + 5 Push Presses
200m Row + 5 Power Snatches + 5 Front Squats


Warm through all three barbell movements, completing rounds of:
3 Power Snatches
3 Power Clean and Jerks
3 Thrusters

CONDITIONING

“Bogeyman”

30 Power Snatches, 500 mt Row #43/30
30 Power Clean and Jerks, 500 mt Row #43/30
30 Thrusters, 500 mt Row #43/30

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WM WOD – TUESDAY 02.04.19 – “TUNNEL END”

MOBILITY & WARM UP
300-200-100 Meter Row
After each set:
10 Hollow Rocks 
10 Superman Rocks 
2 Inchworms 
3 Empty Barbell Good Mornings
3 Empty Barbell Stiff-Legged Deadlifts
3 Empty Barbell Deadlifts
3 Slow Wall Squats

SKILLS & SPECIFIC WARM UP
Clean – Clean Warm Up

1 Round of 10 Double Unders, 7 Power Clean, 7 Front Squats
(change weights)
1 Round 10 Double Unders, 5 Hang Squat Clean
(change weights)
1 Round 10 Double Unders, 3 Squat Clean

CONDITIONING

“TUNNEL END”

AMRAP 12′
5 Squat Clean #61/40
50 Double Unders


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WG WOD 25.03.19 – RETEST YOUR “OPEN 19.5”

MOBILITY & WARM UP

3 Rounds:
200 mt light Jog
3 Strict Pull-Ups + 6 Pushups + 9 Air Squats + 12 Sit-Ups
100 mt jog
1 section of the “Barbell WU” below.

Barbell WU:
Round 1 – 5 Good Mornings, 5 Back Squats, 5 Elbow Rotations (from back rack)
Round 2 – 5 Elbow Rotations (from front rack) + 5 Strict Presses + 5 Elbow Rotations
Round 3 – 5 Front Squats + 3 Thrusters

30″ Childs Pose
45″ Laying Front Rack Stretch 
30″ Wrist Streches in each position

SKILLS & SPECIFIC WARM UP

3 Rounds, at a walk through pace:
3 Thrusters
1-3 CTB Pull-Ups
100 mt Recovery Jog

Rest as needed, followed by primer rounds, now building to our planned workout intensity.

2 rounds, resti between efforts 2 minutes:
2-3 Thrusters
2-3 CTB Pull-Ups
2-3 Thrusters
2-3 CTB Pull-Ups

CONDITIONING

OPEN 19.5

33-27-21-15-9:
Thrusters 
CTB Pull-Ups

Time Cap: 20 minutes 
Rx’d: (Ages 16-54) Men use 43kg. Women use 30kg. Scaled: (Ages 16-54) Men use 30 kg. and perform jumping pull-ups Women use 20kg. and perform jumping pull-ups

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