Tag: CrossFit

MW WOD – THURSDAY 07.07.22 – “FREESTYLE NANCY”

MOBILITY & WARM UP

AMRAP 7:
10 Arm Swings (Across Body)
10 Arm Swings (Up & Down)
10 Alternating Spiderman Stretch
10 Air Squats (Use 10# plate as a counterbalance)
10 Bent Over Snatch Grip Rows (Barbell)
30 High Knees
30 Butt Kickers

SKILLS & SPECIFIC WARM UP
Squat Therapy – Overhead Squat

10 Overhead Squats (Barbell or PVC)
10 Clean Grip Deadlift (Barbell or PVC)s.
30 mt Skip for Height
30 mt Jog
10 Hang Power Cleans
30 mt High Knees
30 mt Jog
10 Push Press or Push Jerk
10 Behind the neck strict press
30 mt Butt Kickers
30 mt Jog
1 Clean & Jerk + Transfer to Back Rack + 10 Overhead Squats

CONDITIONING

“FREESTYLE NANCY”*

10 Rounds For Time
300 mt Run
10 Overhead Squats #43/30

– Beginner: 17-20+ minutes
– Intermediate: 13-16 minutes
– Advanced: 10-12 minutes
– Elite: <9  minutes

Read More
G WOD – WEDNESDAY 06-07-22 – ”BURPEES TARGET”

WARM UP MOBILITY & WARM UP

AMRAP 5:
:30 Row, Bike, or Ski
10 Alternating Soldier Kicks
10 Alternating Hamstring Scoop Stretch
10 Plank to Down Dog (No Push-up)

3 Sets:
:20 Row, Bike, or Ski
:10 Rest
:20 Burpee-to-target
:10 Rest

MOBILITY & SKILLS
Burpees

ACCESSORY

PRE-WORKOUT
EMOM 10:
3-5 Strict Chest to Bar

CONDITIONING
“BURPEES TARGET”*

FOR TIME
100 Burpees-to-Target (12”)

*compare to 09.02.22

Read More
WG WOD – BENCHMARK TUESDAY 05.07.22 – “FRAN”

WARM UP

2 x Set 1
30 Jumping Jacks
20 Med-ball Air Squat
30 Skier Jacks
20 Med-ball Strict Press
30 Jumping Pull-ups (Fast up, fast down)


2 x Set 2
10 Ring Rows
20 Med-ball Thrusters
30 Russian Twist with Med ball
10 Ring Rows
20 Med-ball Thrusters

SKILLS & SPECIFIC WARM UP
Thrusters

5 Muscle Clean
5 Front Squat
5 Push Press
5 Thruster

THRUSTER BUILD-UP IN 8:00
Heavy single of the day

Then:

2 Set:
:20 Thrusters
Rest :10
:20 Pull-ups or scaling
Rest :10

CONDITIONING

“FRAN“*

For Time:
21-15-9
Thrusters #43/30
Pull-ups

*compare to 24.03.22

INT:

For Time:
12-9-6
Thrusters #43/30
Pull-ups

BEG:

For Time:
21-15-9
Thrusters #20/15
Jumping Pull-ups

POST WORKOUT

3 Sets x 10 Strict Chin-ups

Read More
M WOD – MONDAY 04.07.22 – “TIME TRIAL 2K ROW”

MOBILITY & WARM UP

On a 8:00 Clock

Partner 1 performs a 100m jog while Partner 2 performs a movement. When Partner 1 returns, they transition to the movement while Partner 2 heads out on the run. After both partners have completed a movement they can progress to the next movement.

Motivate athletes to cycle through two to three times or until the clock hits 8:00.
1) Alternating Single-Leg Toe Touches
2) Inchworm + Push-up
3) Samson Stretch
4) Alternating Toe Touch in Plank
5) Air Squat + Good Morning

SKILLS & SPECIFIC WARM UP

3 Sets x 150m Row

Rest 1 min between sets.
Row at a sustainable, “infinite pace.”
Help athletes identify how long it takes to row the distance. This will help them identify a fast but sustainable pace for the 1k
Anyone row to the point of fatigue is rowing too fast right now.

3 Sets x 150m Row

Rest 1 min between sets.
The goal of these sets is to establish a target mile pace. If athletes look heavily taxed or fatigued in these intervals, they should run a little slower. Use the rest time between intervals to update athletes on their paces.

1 Set x 250m at 1k

Pre-Workout Rest

Review any of the Assault Bike, BikeErg , or SkiErg substitutions from the logistics section.
Identify mile paces and goals.
Rest up to 5:00 before starting the workout, but keep athletes moving.

CONDITIONING
“TIME TRIAL 2K ROW”

2000 mt Row

Read More
MGW WOD – SATURDAY CHALLENGE DAY WOD 02.07.22 “SCARIE CARDIO”

MOBILITY & WARM UP

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

Set 2
200 mt Run (Moderate pace)
20 Down Up
20 Alternating Goblet Reverse Lunges

Set 3
200 mt Run (Fast pace)
20 Burpees
20 Alternate Kb Snatch (workout weight)

Set 4
200 mt Run (Fast pace)
10 Burpees Box Jump Over
6 Single Arm kB Devil Press (workout weight)

MOBILITY & SKILLS
Burgener Warm Up

CONDITIONING
“SCARIE CARDIO”

EMOM 32 Min
Minute 1 – 200 mt Run
Minute 2 – Max Burpees Box Jump Over
Minute 3 – 10 Single Arm kB Devil Press #24/16
Minute 4 – Rest

Read More
GW WOD -THANKS GOD IT’S FRIDAY 01.07.22 – “PAPAYA”

WARM UP

4 Rounds, Not for Time:
10 alternate scorpion stretch
5 Single arm kb deadlift x side
5 Single arm kb swing x side
10 Squat Jump

SKILLS & SPECIFIC WARM UP
Burgener Warm Up – Snatch

Accessory
EMOM 10:
1 Hang Squat Snatch + 2 Overhead Squats

CONDITIONING

“PAPAYA“

AMRAP 9
8 Single-Leg Squats / Leg
4 Box Jump Overs #60/50
2 Hang Squat Snatches #52/35

Read More
W WOD – HEAVY DAY -THURSDAY 30.06.22 – “CROSSFIT TOTAL”

MOBILITY & WARM UP
AMRAP 8:
5 Squat Therapy (Use Wall)
10 Good Morning + Jump
5 PVC Pass-Throughs
10 Double Knee Tuck in Plank
5 PVC Behind the Neck Snatch Grip Push Press

SKILLS & SPECIFIC WARM UP
Back Squat – Deadlift – Press ( Strict )
1 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press Behind The Neck+5 Front Squats+5 Stiff Legged Deadlifts

CONDITIONING
“CROSSFIT TOTAL”*
Sum of the Best of Each Lift
Back Squat
Shoulder Press
Deadlift

Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt.

*compare to 28.12.21

Read More
MGW WOD -WEDNESDAY 29.06.22 – “PERMISSION”

MOBILITY & WARM UP

AMRAP 8:
:20 Double Unders or Single Unders
20 Mountain Climbers
5 Kip Swings.
10 V-Ups
5 Kip Swings

SKILLS & SPECIFIC WARM UP
KB Swing – Kipping – Toes To Bar

Set 1
:20 Kip Swing + Knees Above Hips
:20 High Knees
:30 Ring Rows
Set 2
:20 Knees-to-Chest or Armpits
:20 Butt Kickers
:30 Jumping Pull-ups
Set 3
:20 Toes-to-Bar or Scaling option
:20 Air Squats
:30 Pull-ups or Scaling option

CONDITIONING

“PERMISSION”

For Time:
800m Run
40 KB Swings
80 Double Unders
600m Run
30 Toes to Bar
60 Double Unders
400m Run
20 KB Swings
40 Double Unders
200m Run
10 Toes to Bar
20 Double Unders

Read More
WM WOD – TUESDAY 28.06.22 – “NETTARUN”

WARM UP

3 Sets:
20 PVC Pass Throughs
10 PVC Strict Press
5 Burpee

SKILLS & SPECIFIC WARM UP

BURGENER WARM UP – SNATCH

3 Sets:
4 Unbroken Hang Power Snatches (increse load every rnd)
4 Unbroken DB Power Cleans

CONDITIONING
“NETTARUN”

AMRAP 12
4 Hang Power Snatches #52/35
8 DB Hang Power Cleans #22.5/15
200mt Run

Read More