Tag: CrossFit

W WOD – HEAVY WEDNESDAY 29.03.23 – “SQUAT CLEAN”

MOBILITY & WARM UP

Set 1
10 Alternating Spiderman Stretch
10 Med Ball Deadlift
10 Med Ball Front Squat
Set 2 20 Mountain Climbers
10 Med Ball shrug & pull under
front squat
10 Med Ball Push Press to target
ball to target
Set 3
20 Double Knee Tuck in Plank
10 Med Ball Cleans
10 Wall Balls
Set 4
10 Med Ball Cleans
10 Wall Balls

SKILLS & SPECIFIC WARM UP
Clean Warm Up

Load in less than 8 min
1 Set x 7 Reps, empty barbell
3 Sets x 5 Reps, increasing weight
1 Set x 7 Reps, moderate weight or desired starting weight

CONDITIONING
“SQUAT CLEAN”

Every 2.30 min for 8 rounds
5-5-3-3-2-1-1-1
Squat Clean

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GM WOD – TUESDAY 28.03.23 – “GLUE”

WARM UP

Set 1
AMRAP 3′:
100m Run (Easy to moderate pace)
5 Single Arm Ring Rows / Arm
10 Weighted V-ups
Rest 1:00
Set 2
AMRAP 3′:
100m Run (Moderate pace)
10 Scap Retraction
10 Weighted V-ups
Rest 1:00
Set 3
AMRAP 3′:
100m Run (Workout pace)
5-10 Strict Pull Ups
10 Weighted V-ups
Rest 1:00

SKILLS & SPECIFIC WARM UP
EMOM 9
Min 1- :50 sec Plank Hold
Min 2- 60m KB Front Rack Carry 2x#24/16
Min 3- 60m DB Waiter Carry + Farmer Carry 2x#22.5/15

CONDITIONING
“GLUE”

6 min Dead Hang
Every time you drop off, complete
400mt Run
30 Push Ups

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MGW WOD – SATURDAY WOD 25.03.23 “ CLEAR “

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 Overhead Plate Reverse Lunges #10/5

Set 3
200 mt Run (Fast pace)
20 Down Unders
20 Push Press (empty barbell)

Set 4
200 mt Run (Fast pace)
10 Good Morning (empty barbell)
6 Squat Clean

MOBILITY & SKILLS
Clean Warm Up

CONDITIONING
“CLEAR”

For time With a Partner

600 mt Run Together
1000 mt Ski Erg
50 mt Plate Push #20/15
600 mt Run Togeter
60 mt Burpee broad Jump
1000 mt Row
600 mt Run Togeter
200 mt Bear Hug Carry
100 Wall Ball #9/6
600 mt Run Togeter

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G WOD – BENCHMARK WEDNESDAY 22.03.23 – ”TABATA SOMETHING ELSE”

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 & MOBILITY

Air Squat – Kipping – Pull Up

5 Sets For Load:
5 Tempo From The Floor Shoulder Press 2-0-2

Rest 1 min Between sets

CONDITIONING
” Tabata Something Else ” *
With a Running Clock in 16 minutes
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
Tabata Air Squats
*Compare to 29.09.21

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MW WOD – TUESDAY 21.03.23 – “QUARTER TEST 2”

WARM UP

Part 1
3 Sets
10 Leg swings (across body) / Leg
10 Alternating Hamstring Scoop Stretch
:30 Forearm Stretch / Both arms

Part 2
Sets 1-3:
:20 Single Under
:10 Rest
:20 High Knees
:10 Rest
Set 2 & 4:
:20 Double Under or Attempts
:10 Rest
:20 Walking Lunges
:10 Res

SKILLS & SPECIFIC WARM UP
Snatch – Double Under/Crossover

Accumulate:
30 DB Windmill
30 DB Turkish Sit Up

CONDITIONING
“QUARTER TEST 2”

AMRAP 12
8 dumbbell snatches, arm 1 #22.5/15
8 overhead walking-lunge steps, arm 1
8 dumbbell snatches, arm 2 #22.5/15
8 overhead walking-lunge steps, arm 2
40 Crossovers

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W WOD – HEAVY MONDAY 20.03.23 – “JERK COMPLEX”

MOBILITY & WARM UP

On a 10:00 Clock
100m Jog
8 Box Step-ups
6 Skips for Height
4 Broad Jumps
2 Burpee Box Jump Overs

SKILLS & SPECIFIC WARM UP
Push Jerk – Split Jerk

build in 10 min first attempt

Sets 1 & 2
3 Push Jerks + 3 Split Jerks
Sets 3 & 4
2 Push Jerks + 2 Split Jerks
Sets 5 & 6
2 Push Jerks + 1 Split Jerk

CONDITIONING
“JERK COMPLEX”

Every 3 min for 6 rounds
2 Push Jerk + 1 Split Jerk

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GWM WOD – SATURDAY WOD 18.03.23 “ BASIC “

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 Overhead Plate Reverse Lunges #10/5

Set 3
200 mt Run (Fast pace)
20 Down Unders
20 Push Press (empty barbell)

Set 4
200 mt Run (Fast pace)
10 Good Morning (empty barbell)
6 Squat Clean

MOBILITY & SKILLS
Clean Warm Up

CONDITIONING
“BASIC”

EMOM 42 Min

Min 1: 1 Round Of Cindy (5 Pull Ups – 10 Push Ups – 15 Squats)
Min 2: 15/12 Cal Row
Min 3: 1 Rounds of DT ( 12 Deadlift-9 Hang Power Clean-6 Push Press) #52/35
Min 4: 15/12 Cal Bike Erg
Min 5: 50 Double Unders
Min 6: 15 Burpees
Min 7: Rest

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WG WOD – THANKS GOD IT’S BENCHMARK FRIDAY 17.03.23 “DIANE”

MOBILITY & WARM UP

2 Sets:
:30 Step-Over Hurdle, Step Under Hurdle
:30 Elbow-to-Instep
2 Sets:
:30 Alternating Reverse Lunge
:30 Shoulder Tap in Pike Push-up
2 Sets:
1:00 Box Assisted or Assisted Single-Leg Squat
1:00 Partial Wall Walks

EMOM 9:
:30 Single-Leg Squats

SKILLS & SPECIFIC WARM UP
Work 10 minutes on Handstand Push Up – Deadlift

4 Sets
8 Unbroken Deadlifts Building in weight
3-5 Handstand Push-ups

CONDITIONING
“DIANE”

FOR TIME
21-15-9
Deadlifts #102/70
Handstand Push-ups

INTERMEDIATE
21-15-9
Deadlifts #70/50
12-9-6
Handstand Push-ups

BEGINNER
21-15-9
Deadlifts #43/30
Push-ups

*compare to 03.06.22

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