Tag: CrossFit

MG WOD – PARTNER SATURDAY 26.11.22 – “BEWARE OF THE EDGE”

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 Cap Retraction in Plank
40m Side shuffle (change direction every 10m)
10 Alternating Cossack Squats

SKILLS & SPECIFIC WARM UP
Chest to Bar – Box Jump

250 mt Row
Then:
2 Rounds
2 Chest To Bar
4 Box Jump Over Chest To Bar
6 HR Push Ups
10 cal Assault Bike

CONDITIONING
“BEWARE OF THE EDGE”

E10MOM x 30 minutes
1000m Row
10 Chest To Bar
20 Box Jump Over #75/60
30 HR Push Ups
Max Cal Assault Bike

Time Cap Every Rounds 8 Minutes

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WM WOD -THANKS GOD IT’S FRIDAY 25.11.22 – “LAVA”

MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Jog
6 Plank 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
Front Squat

EMOM 7:
1 POWER CLEAN #build heaviest of the day

Set 1:
10 Front Squats (Empty Barbell)
20 Mountain Climbers
Set 2:
8 Front Squats #30/20
100m Jog
Set 3:
6 Front Squats #35/25
100m Run
Set 4:
4 Front Squats #Workout weight
200m Run

CONDITIONING

“LAVA”

FOR TIME
20 Front Squats
200m Run
15 Front Squats
400m Run
10 Front Squats
800m Run

RX #70/50 – INTERMEDIATE #52/35 – BEGINNER #30/25.

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WG WOD – THURSDAY 24.11.22 – “LADY MARMELADE”

WARM UP

Set 1 x2
10 Alternating Spiderman Stretch
10 V-ups
10 Double Knee Tucks in Plank
Set 2: x2
10 KB Deadlift (Lighter than workout weight)
10 Up-Downs
:20 Hollow Hold
Set 3: x2
10 KB Good Mornings
:20 Hollow Rock
10 Up-Down with a Broad Jump
Set 4: TABATA
8 Rounds:
:20 Hollow Rock
:10 Rest

SKILLS & SPECIFIC WARM UP

KB Swing – Kipping – Pull Up

2 Rounds
:20 KB Swings #24/16
:20 KB Facing Burpees
:20 Pull Up

CONDITIONING
“LADY MARMELADE”

For Time
15-12-9-6-9-12-15
KB Swings #24/16
KB Facing Burpees
Pull Ups

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W WOD – HEAVY WEDNESDAY – 23.11.22 – “SHOULDER PRESS”

MOBILITY & WARM UP

AMRAP 8:
5 Ring Rows
5 Single Arm DB Strict Press / Side
50-ft Bear Crawl
10 Shoulder Taps (Push-up Position)

MOBILITY & SKILLS WORK
Shoulder Press

7:00 to take 3-4 sets of 3 reps building up to a
starting workout weight

CONDITIONING
“PUSH PRESS”*

7 Sets For Load:
3 Push Press

*compare to 07.01.22

Then:

BRING SALLY UP BACK SQUAT @60%BW

2013 Open workout descriptions with Julie Foucher
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MW WOD -TUESDAY 22.11.22 – “OH MY DARLING CLEMENTINE”

WARM UP

Set 1
10 Double Unders/20 Single Unders + 100mt easy run
10 Deadlift (Barbell)

Set 2:
10 Double Unders/20 Single Unders + 100mt moderate run
10 Deadlift #50%BW

Set 3:
10 Double Unders/20 Single Unders + 100mt fast run
10 Deadlift; Add #75%BW

Set 4:
10 Double Unders/20 Single Unders + 100mt fastest run
5 Deadlift; #85%BW

Set 5:
10 Double Unders/20 Single Unders + 200mt run ( workout pace )
5 Deadlift; # 90% BW

SKILLS & SPECIFIC WARM UP
Double Unders

EMOM 10:
Odd- Build Up for 3 Hang Power Cleans
Even- :20 Double Under or Single Under Practice

CONDITIONING
“OH MY DARLING CLEMENTINE”*
75-60-45-30-15
Double Under
35-28-21-14-7
Deadlift #BW
Every Round 200 mt Run

Scaled


“OH MY DARLING CLEMENTINE”
75-60-45-30-15
Single Under
35-28-21-14-7
Deadlift #0.7 BW
Every Round 200 mt Run

*compare to 21.06.22

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WG WOD – MONDAY 21.11.22 – “BITE APPLE”

WARM UP

Set 1: AMRAP 5
:20 Barbell Ground-to-Overhead
:20 Scap Pull-ups
:20 Scap Push-ups

Sets 2: AMRAP 5
:20 Counterbalance Front Squats
:20 Kip Swings
:20 Strict Press

.SKILLS & SPECIFIC WARM UP

Kipping – Toes to Bar – Snatch

EMOM 10′
2 Strict or Strict Weighted Pull-ups

Set:

7 Alternate Kb Snatch #24/16
7 Toes to Bar

CONDITIONING
“PINEAPPLE”

5 ROUNDS FOR TIME
25 Alternate Kb Snatch #24/16
25 Toes to Bar

Scaled

5 ROUNDS FOR TIME
15 Alternate BD Gound To Overhead #15/10
15 Toes to Bar

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G HERO WOD – CHALLENGE SATURDAY 19.11.20 – ”CHAD”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 8 (2 Rounds)
1- 100Mt Run
2- 3 Push Up 6 Lunges 9 Sit Ups
3- 5 Walkout
4- 10 Hollow Body + 10 Super Man 

CONDITIONING
” CHAD ”*
For Time
1000 Box Step Ups #50 cm

If you have a back pack wear it #20/15

*compare to 23.11.20

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MGW WOD -THANKS GOD IT’S FRIDAY 18.11.22 – “TIME PRIORITY JACKIE”

MOBILITY & WARM UP
On a 10:00 Clock
7 PVC Pass Throughs
7 DB Single-Arm Push Press / Arm
7 Wall Squats
7 Scap Pull-ups
17 Cal Row

MOBILITY & SKILLS
Thrusters – Pull Ups

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

CONDITIONING
“TIME PRIORITY JACKIE”

5 ROUNDS FOR REPS
1:00 Max Distence Row
1:00 Max Thrusters #20/15
1:00 Max Pull Ups

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