Gymnastic Wod

GW WOD – TUESDAY 10.05.22 –“HIP HIP HURRA!”

MOBILITY & WARM UP

AMRAP 10:
200m Jog
10 Hollow Rocks
10 Arch-ups in Prone
10 DB Side Bends / Side

MOBILITY & SKILLS
GHD Hip Extension

Set 1
10 BB Good Mornings #20/15
10 Straight Leg Sit-ups

Set 2
5 Staggered Stance Good Mornings / Leg #20/15
10 Butterfly Leg Sit-ups

Set 3
:20 Superman Hold on GHD
10 Weighted Sit-ups

Set 1

2 Sets:
5-10 GHD Hip Extensions

CONDITIONING
“HIP HIP HURRA!”

AMRAP 20:
10 GHD Hip Extensions
100m Sand Bag Farmer Carry #25
10 Weighted Sit-ups #9/6

Add 10 reps to the Hip
Extensions and sit-ups after
each round

GW WOD – MONDAY 02.05.22 –”UNTILL THE END”

WARM UP

Set 1
50 Cross Country
40 Jumping Jacks
30 Skier Jacks
20 Good Morning
10 Inchworm

Set 2
10 Ring Rows
10 Clean Grip Deadlifts (empty barbell)
10 Bent Over Rows (empty barbell)

Set 3
10 Jumping Pull-ups / Pull ups
5 Clean Pulls (empty barbell))
5 Partial Front Squats
5 Strict Press

Set 4

5 Pull-ups / chest to bar
10 Power Cleans ((empty barbell)
10 Push Press

Set 5

5 Pull-ups
10 Clean & Jerk

Into 3 Rounds, Not for Time:
10 RDL
10 bent-over rows
10 high pulls
10 shoulder presses

SKILLS & SPECIFIC WARM UP
Kipping – Chest To Bar – Clean Warm Up

CONDITIONING

“UNTILL THE END”

EMOM 12
Odd: 15 Chest To Bar
Even: 8 Hang Cleans & Jerk #52/35 (no drop bar)

WG WOD – TUESDAY 26.04.22 – “BASIC SCHEME”

WARM UP

Set 1-3
:20 Medball Ground-to-Overhead
:20 Scap Pull-ups
:20 Scap Push-ups

Sets 2-4:
:20 Counterbalance Squats to Medicine Ball
:20 Down Unders
:20 Medicine Ball Strict Press
:30 Rest Between Sets
.

SKILLS & SPECIFIC WARM UP

Clean

EMOM 8′
3 Squat Clean #80% 1 RM

CONDITIONING
“BASIC SCHEME”

AMRAP 12:
9 Unbroken Deadlifts #50/35
6 Burpees
3 Unbroken Power Cleans

CrossFit Northern California Regional 2012

WG WOD – WEDNESDAY 20.04.22 – “HOW SHOULD I DO IT?”

WARM UP

Set 1
200m Jog + 5 Up-Downs
:45 KB Hold at Side
Set 2
200m Jog + 5 Up-Downs
:45 KB Hold at Chest
Set 3
200m Jog + 5 Up-Downs
:45 KB Hold Overhead
Set 4
10 Up-Downs
:45 KB Goblet Squat Hold

SKILLS & SPECIFIC WARM UP

KB Swing

Set 1
3 Single-Arm KB Deadlift / Arm
3 Single-Arm KB Swings / Arm
5 Russian KB Swings
10 Double Knee Tuck in Plank
Set 2
Use workout weight
3 Single-Arm KB Deadlift / Arm
3 Single-Arm KB Swings / Arm
5 Russian KB Swings
10 Double Knee Tuck in Plank
Set 3
Use workout weight.
3 Single-Arm KB Deadlift / Arm
3 Single-Arm KB Swings / Arm
5 Russian KB Swings
5 Up-Downs to Plate

CONDITIONING
“HOW SHOULD I DO IT?”

AMRAP 5
5 KB Swings Single-Arm Swings #24/16
10 Up-Downs to Plate

Rest 3:00
AMRAP 4
10 Russian KB Swings
10 Up-Downs to Plate

Rest 3:00
AMRAP 3
Max Distance Single-KB Carry

G WOD – TUESDAY TEST 12.04.22 – “AND THE WINNER IS…”

On a 6:00 Clock:
20 Double Knee Tuck in Plank
10 ATY Drills (use small plates or DB’s)
:20 Banded Shoulder Stretch / Arm

SKILLS & SPECIFIC WARM UP
Ring Muscle Up

1) :10 Ring Support (Top & Bottom of Dip)

2) Ring Dip

3) False Grip Ring Row

4) Floor Muscle-up Transition

FREE PLAY 5:00 on scaling movement

CONDITIONING
“AND THE WINNER IS…”
AMRAP 12:
3 Strict False Grip Ring Pull-ups
3 Strict Ring Dips

Scaled version

AMRAP 12:
3 False Grip Ring Rows
3 Jumping Ring Dips
3 Push-ups

SKILL WORK

Accumulate:
50 Hanging Straight Leg Raises on
Rings

Every break perform 10 DB
hang muscle cleans

G WOD – THANKS GOD IT’S FRIDAY 18.03.22 -BENCHMARK ”JT ”

WARM UP

EMOM 10 min
1) :30 Shoulder Taps
2) :30 Push-ups
3) :30 Slow Air Squats
4) :30 Bear Crawl
5) :30 Slow Air Squats

SKILLS & SPECIFIC WARM UP
Ring Dip – Handstand Push-Up

WALL WALK
3 Sets:
5 Partial Wall Walks
5 Push Ups + 5 Dips

Take 10 minute for work on HSPU

1 Sets:
2 HSPU
4 Ring Dips
6 Push Ups

Then:

1 HSPU
3 Ring Dips
5 Push Ups
1 HSPU

CONDITIONING

“JT“*
21-15-9 reps for time:
HSPU
Ring Dip
Push-up

*compare to 12.07.21

GW WOD – THURSDAY 17.03.22 – “UP & DOWN”

WARM UP

Set 1
10 Toe Touch + Jump
10 Alternating DB Deadlift
10 Alternating Elbow to Instep on Box
Set 2
10 Sit-ups
10 Alternating DB Single Arm Sumo Deadlift High Pulls
10 Box Step-up & Overs
Set 3
10 Alternating V-ups
10 Alternating Single-Arm DB Snatch
10 Box Jumps or Step-ups
Set 4
10 V-ups
10 Alternating Single-Arm DB Snatch
10 DB Box Step Overs

SKILLS & SPECIFIC WARM UP
Kipping – Toes To Bar

3 Sets:
12 Alternating Seated DB StrictPress
12 Box Assisted Single-LegSquats
12 Double DB Bent Over Rows

Then:

1 Set:
3 Toes-to-Bar
6 Alternating Single-Arm DB Snatch (Use workout weight)
9 DB Box Step Overs
6 Alternating Single-Arm DB Snatch
3 Toes-to-Bar

CONDITIONING

“UP & DOWN“

For Time:
30 Toes-to-Bar
40 Alternating Single-Arm DB Snatch #22.5/15
50 DB Box Step Overs #22.5/15 – #60/50
40 Alternating Single-Arm DB Snatch
30 Toes-to-Bar

MG WOD – MONDAY 14.03.22 – “YOU CAN’T CHOOSE”

MOBILITY & WARM UP

Set 1
20 Pulls on the rower (easy pace)
10 Sit-ups (legs straight)
100m Jog (no more than 1:00 to complete)

Set 2
20 Pulls on the rower (moderate pace)
10 Sit-ups (Heels together)
100m Jog (faster pace than previous set)

Set 3
20 Pulls on the rower (fast pace)
10 V-ups or Tuck-ups
100m Jog (faster pace than previous set)

Set 4
200/150m Row
200m Run
• Spend no more than 3:00 to complete

SKILLS & SPECIFIC WARM UP

2 X EMOM 3′ REST 1′

Set 1
1) Station 1
• GHD Sit-up to Quarter Range of Motion
2) Station 2
• Double Unders Practice
3) Station 3
• :30 Plank hold
Set 2
1) Station 1
• GHD Sit-up to Parallel.
• GHD Sit-ups to Full Range of Motion
2) Station 2
• Double Unders Practice
3) Station 3
• :30 Plank hold

ACCESSORY

Running Warm Up

CONDITIONING

“YOU CAN’T CHOOSE”

3 Rounds For Time:
500/400m Row
400m Run
30 GHD Sit-ups

MG WOD – TUESDAY 08.03.22 – “BLUE LABEL”

MOBILITY & WARM UP

Set 1:
2 Rounds:
:20 In-place Alternating Soldier Kicks

Rest :10
:20 High Plank to Low Plank

Rest :10
Set 2:
2 Rounds:
:20 Alternating Hamstring Stretch (Heel down, toe up, reach)

Rest :10
:20 Alternating Reach, Roll, Lift

Rest :10

SKILLS & SPECIFIC WARM UP

Set 1:
15 Pulls on the rower (Easy pace)
5 Push-ups (Everyone with hands elevated)
Set 2:
15 Pulls on the rower (18-20 Strokes per minute pace)
5 Push-ups (Everyone from knees)
Set 3:
15 Pulls on the rower (22-24 Strokes per minute pace)
5 Push-ups (From toes if able)
Set 4:
15 Pulls on the rower (26-30+ Strokes per minute pace)
5 Push-ups (Workout option)

ACCESSORY

ON A 10:00 CLOCK PRACTICE ON:
Handstand

3 Sets
:30 Handstand Hold

Rest :30

CONDITIONING

“BLUE LABEL”

5 Rounds For Time:
25/18 Calorie Row
25 Push-ups

WG WOD – BENCHMARK TUESDAY 01.03.22 –”THE CHIEF”

MOBILITY & WARM UP

Set 1 | 2:00
10 Alternating Spiderman Stretch
10 Standing Toe Touch & Reach for Sky
10 Plank to Down Dog (no push-up)

Set 2 | 2:00
10 Air Squats
10 Good Morning + Jump
10 Alternating Reach Throughs in Plank
• Air Squats should focus on sending the hips back while driving the
knees out.

Set 3 | 2:00
:30 Air Squats
:30 Push-ups
:30 Double Knee Tuck in Plank
:30 Push-ups

SKILLS & SPECIFIC WARM UP
Clean – 3 Position Power Clean

3 sets x 3 unbroken reps of 3Position Power Clean, Build in weight

1 Round
3 Power Cleans
6 Push-ups
9 Air Squats

CONDITIONING
BENCHMARK “THE CHIEF”*

5 Rounds For Reps:
AMRAP 3:
3 Power Cleans
6 Push-ups
9 Air Squats

Rest 1:00 between rounds
RX: #60/43
INT: #43/30
BEG: #35/25

*compare to 26.07.21