CrossFit

GWM WOD – SATURDAY 30.09.23 – “EVERY PROMISE IS A DEBT”

MOBILITY & WARM UP

Set 1
200mt Run (Conversation pace)
10 Alternating Spiderman Stretch
10 Alternating Walking Lunges

Set 2
200 mt Run (Moderate pace)
10 Down Up
10 Alternating Overhead Plate Reverse Lunges #10/5

Set 3
200 mt Run (Fast pace)
10 Single Unders / Down Unders
10 Plate Ground to Overhead

Set 4
200 mt Run (Fast pace)
10 Plate Good Morning
10 Plate Halo x Side

CONDITIONING

“EVERY PROMISE IS A DEBT” AKA HAPPY BIRTHDAY VALE

For Time in a 45 min Cap Time with a partner Buy in 100 Burpees Synchro
45 Alternate Kb Clean and Jerks #24/16
45 Shuttle Run (1=2x10mt)
45 Single Arm Kb Thrusters #24/16
45 Cal Ski Erg
45 Push Ups Sand Bag Drag #25. 45 Cal Bike Erg 45 KB Step Up Over #50-kb#24/16 45 Wall Ball Shots #9/6 45 Pull Ups Synchro. Cash out 100 Double Unders in pair

TORONTO, ON – APRIL, 19 Personal trainer and owner of Fit Squad Toronto, Jennifer Lau shows off some moves. Here she demonstrates the sand bag plank drag. Photoshoot inside the Star photo studio for a new fitness series featuring local personal trainers. NOTE: There are more photos in EMMA April 19, 2016 Richard Lautens/Toronto Star

MW WOD -THANKS GOD IT’S FRIDAY ROAD TO NOVEMBER 11 – 29.09.23 – “UNTIL THE LAST SECOND”

WARM UP

Round 1:
2 SET
Partner 1: 100m Row
Partner 2: PVC Overhead Alternating Lunges
Round 2:
2 SET
Partner 1: 125m Row
Partner 2: Alternating Lateral Lunges
Round 3:
2 SET
Partner 1: 150m Row
Partner 2: DB Shoulder Press ( Alternate every 5)

SKILLS & SPECIFIC WARM UP

Rowing

On the minute set your max Meters
Row
5 x legs only (keep arms straight-no pull)
5 x legs + torso lean back (keep arms straight-no pull)
10 x legs + torso lean back + pull (full stroke-reverse sequence on return)
Have athletes perform 1:00 slow pace row, 1:00 moderate pace row, and 1:00 fast paced row

Then:

Choose between Row, (Sub Ski, Assault Bike)

2X :30, 2000 mt Pace rest :30
2x :30, 1000 mt Pace rest :45
3x Sprint Start Attempts, on 125 mt :10 rest between each
1x :45 Moderate Pace

CONDITIONING
“UNTIL THE LAST SECOND”

EMOM 20:
Odd minutes | Max calorie row
Even minutes | Accumulate Max meter Bear Hug SandBag Carry #70/50

W WOD – HEAVY THURSDAY 28.09.23 – “SPLIT JERK”

MOBILITY & WARM UP

5 Sets:
10 ATY Raises (Light DB’s or Plates)
5 Push-up to Down Dog
10 PVC Pass Throughs

SKILLS & SPECIFIC WARM UP
Push Jerk – Split Jerk

4 sets:
3-5 Split Jerk, building for first attempt
– Rest 1:30 between sets.

CONDITIONING

“HEAVY DAY SPLIT JERK”*

Every 2.30 min x 9 sets
5-3-3-3-1-1-1-1-1

Split Jerk

*compare to 04.01.23

WGM WOD -WEDNESDAY 27.09.23 – “BETTER THAN YESTERDAY”

WARM UP
On the 2:00 x 6 (2 Full Rounds, 12:00 Total):
Station 1+4 – 600 mt Bike Erg/400 Ski Erg
Station 2+5 – 5 Strict Pull-Ups/Ring Rows, 10 Pushups, 15 Sit-Ups + 30 Double-Unders
Station 3+6 – Half of the Barbell WU (below)

Round 1 – 5 Good Mornings, 5 Elbow Rotations, 5 Strict Presses
Round 2 – 5 Snatch Deadlifts, 5 Hang Muscle Snatch, 5 Snatch

SKILLS & SPECIFIC WARM UP
Snatch – Pull Ups

In a 10 min, build up to a heavier Triplet of Hang Power Snatch

1 Round not for Time #workout weight
9 Alternate DB Snatch #22.5/15
7 Pull Ups
5 Cal Ski Erg/Assault Bike

CONDITIONING
“BETTER THAN YESTERDAY”

AMRAP 16:
27 Alternate DB Snatch #22.5/15
21 Pull Ups
15 Cal Ski Erg/Assault Bike

WM WOD – TuesDAY 26.09.23 – “IT’S TIME FOR SOME BARBELL”

MOBILITY & WARM UP

AMRAP 8 Min

1) 20 mt Alternating Elbow to Instep / Jog back to start
2) 20 mt Soldier Kicks / Jog back to start
3) 20 mt Alternating Side Lunge / Jog back to start
4) 20 mt High Knees / Jog back to start
5) 20 mt Butt Kickers / Jog back to start
6) 20 mt Side Shuffle / Jog back to start

SKILLS & SPECIFIC WARM UP

Clean – Clean Warm Up

Athlete have 10:00 to build Heavy of the day of complex (building)

1 Deadlift +1 Clean + 1 Front Squat + 1 Jerk

in 3 Rounds build for workout:
5 Deadlift
100 mt Jog
5 Squat Clean

CONDITIONING

” IT’S TIME FOR SOME BARBELL “
3 Rounds For Time
15 Deadlift #102/75
400 mt Run
15 Squat Clean #60/43

G WOD-MONDAY – 25.09.23 – “READY TO SWEET!”

WARM UP

EMOM 10 min
1) :30 Shoulder Taps
2) :30 Push-ups
3) :30 Scorpion Stretch
4) :30 Samson Stretch
5) :30 Downdog Toe Touch

SKILLS & SPECIFIC WARM UP
Work 15 Minutes on Bar Muscle Up
Then:
3 Strict Pull Ups on The Minutes x 8 rounds

CONDITIONING

“READY TO SWEET!”
For Time
150 Air Squat
100 SIt Ups
50 Push Ups
EMOM
5 Burpees Start at 0:00

MW WOD – SATURDAY 23.09.23 – NOT TO FORGET “SEPTEMBER 11, 2001”

WARM UP

Round 1:
2 SET
Partner 1: 100m Jog
Partner 2: PVC Overhead Alternating Lunges
Round 2:
2 SET
Partner 1: 100m Jog
Partner 2: Alternating Lateral Lunges
Round 3:
2 SET
Partner 1: 100m Jog Backwards
Partner 2: Prisoner Squat

SKILLS & SPECIFIC WARM UP
SDHP – OH Squat – Clean – Jerk

Build up in 4 sets:
2 rounds:
3 shoulder presses
3 overhead squats
3 sumo deadlift high pulls
3 push presses
3 front squats
3 squat cleans
3 push jerks
3 back squats
3 deadlifts
– Add load each set up to workout weight.

CONDITIONING
“SEPTEMBER 11, 2001”

For time:
2001-m run or row
11 shoulder presses #52/38
11 overhead squats
11 sumo deadlift high pulls
11 push presses
11 front squats
11 squat cleans
11 push jerks
11 back squats
11 deadlifts
2001-m run or row
– If athletes begin the WOD with a row, they finish with a run and vice versa.

MG WOD -THANKS GOD IT’S FRIDAY ROAD TO NOVEMBER 11 – 22.09.23 – “STEP BY STEP”

MOBILITY & WARM UP

Set 1
AMRAP 3′:
10 Alternating Hamstring Scoop Stretch
10 Scap Retraction
10 Alternating Samson Stretch
10 Kip Swing

Rest 1:00
Set 2
AMRAP 3′:
30 Jumping Jack
10 Leg Swings (across body) / Leg
30 Cross Country
10 Leg Swings (forwards & back) / Le

Rest 1:00
Set 3
AMRAP 3′:
40m Side shuffle (change direction every 20m)
10 Scap Retraction in Plank
40m Side shuffle (change direction every 10m)
10 Alternating Cossack Squats

SKILLS & SPECIFIC WARM UP

Kipping – Toes To Bar – Running Warm up

CONDITIONING
“STEP BY STEP”

4 Rounds For Time in a 18′ time cap
400 mt Run
30 Step Ups #60/50
15 Toes To Bar

COOL DOWN

Bring sally Up Push Up Test

Wm WOD – wednesday – 20.09.23 – “THEY CALLED HIM RANDY”

MOBILITY & WARM UP

3 Sets:
10 Leg Swings (Across Body)
20 Jumping Jacks
10 Leg Swings (Up & Back)
20 Toe Touch + Jump

Into

3 Sets:
10 Snatch Grip Bent Over Rows (Barbell)
5 Burpee Over Bar
10 Behind the Neck Snatch Grip Push Press
5 Burpee Over Bar

SKILLS & SPECIFIC WARM UP
Snatch – Double Unders

ACCESSORY WORK

Athlete have 10:00 to build up to a heavy hang power snatch + power snatch

then:

1 Sets:
10 Unbroken Power Snatches

CONDITIONING

“THEY CALLED HIM RANDY”

AMRAP 15
15 Hang Power Snatches #43/29
75 Double Unders

M WOD – monday 18.09.23 – “LONG INTERVALL RUN “

MOBILITY & WARM UP

1 set
2:00 Row, bike, ski, or run
10 scorpion stretch (slow)
10 table tops (slow)

1 set
5 wall squats
5 push-ups
5 single-arm ring rows / arm

1 set
5 PVC front squats
5 diamond push-ups
1-5 strict pull-ups or supine ring rows

1 set
5 PVC overhead squats
5 archer push-ups / side
1-5 strict C2B pull-ups or inverted ring rows

SKILLS & SPECIFIC WARM UP
Snatch Practice

Set 1
10 Snatch Grip Deadlift
100m Run in :35 – This is equivalent to a 4:40 800m
Set 2
10 Snatch Deadlift + Shrug
100m Run in :30 – This is equivalent to a 4:00 800m
Set 3
10 Partial Overhead Squat
100m Run in :25 – This is equivalent to a 3:20 800m
Set 4
10 Hang Power Snatch
100m Run in :20-:25 – This is equivalent to a 2:40-3:20 800m
Set 4
10 Power Snatch
100m Run – Run at the pace you are going to use in the workout.

CONDITIONING
“LONG INTERVALL RUN“*

4 Rounds For Time:
800m Run

Rest 2:00

*compare to 29.03.22