Archive For: WOD

Max Monday 5/18

5 rounds for time:
400m run
21 kettlebell swings, 24/16kg
12 pullups

Post time to comments

– straddle split, 2min
Straddle legs out as far as possible. Lock legs hard. Goal is to sit upright. If possible get shoulders in front of hips. Pancake out is ideal. If scaling is needed use an upright to pull torso forward.

– tib ant stretch, 2min
With toes pointed back sit on heels with upright torso. Goal is to have top of foot, ankle, and shin flat. Scale up: elevate toes/foot so ankle has a deficit. Scale down: place ab-mat so ankle has a gentle flattening

– one-legged squatting quad, 2min/side
Using a light kettlebell, load the Achilles keeping the knee in track

All of these are for recovery as well as prep for tomorrow’s Day 5 of Hatch squats

A. 5min of no-strap rowing, then

5 rounds of
5-7 box jump overs, 24/20″
5-7 ring dips (or negatives)
2 k2e + 2 t2B + 2 pullup + bar muscle-up (to be done consecutively)

B. 7 sets:
3-part pausing snatch + pause hang snatch. only go as heavy as you can complete the holds for a full 3-count

then

EMOM for 5min: power snatch + hang snatch. go heavier than previous weeks.

C. your squats, if any. otherwise do 5×20 reverse hyper, heavy

D. class

E
– 2min drills: choose a skill
– (see Cool Down)

Champagne Friday 5/15

2015 Regionals – Individual Event 3

for time:
1 mile run
50 overhead squats, 61/43kg
100 situps
150 double unders
50 sumo deadlift high pulls, 61/43kg
100 box jump overs, 24/16kg

26 min time limit.

Post time or completed reps to comments!

german hang, accumulate 60sec
– “T-A-Y-T-A-Y”’s (prone chest stretch), 45sec/position/side
– SMR of choice, 5+min

A.
5min:
20sec freestyle JR
20sec high knee sprint
20sec double unders

5×3
snatch-grip single leg stiff-legged deadlift
SnG push press
OHS
OH lunge/side

B. build to a heavy within 15min:
snatch high pull + power snatch + hang snatch + snatch balance

C. class

D. your squats if any. otherwise do 5×20 RH, heavy

Deload Thursday 5/14

W2D2
back squats 60x10, 70x8, 75x8, 80x8
front squats 60x5, 65x5, 70x5x2

EMOM for 10 minutes
a. 15 kbs, 32/24kg
b. ME double unders

Post total double unders to comments!

W2D2
back squats 60x10, 70x8, 75x8, 80x8
front squats 60x5, 65x5, 70x5x2

EMOM for 10 minutes
a. 2 rope climbs
b. ME double unders

Post total double unders to comments!

– hips of glory, 1min/position/side
– super banded OH distraction, 2min/side
– seated shoulder extension, 2min

A. (if in need of an active recovery day, use this)

for 15 minutes:
20 jump to target, 6" above standing reach
10 back ext + GHR
10 GHD situps
10 rocking pistols, alternating
10 alternating DB snatches, AHAP

B. (rest or make-up Olympic weightlifting day)

C. (rest or join class)

D. (see Cool Down tab) and/or join Mobility Class

Deload Wednesday 5/13

CROSSFIT muscle-up practice then Dynamax Wheels and core work COOL DOWN 2 rounds, 60sec/each: – tib ant stretch – wall calf stretch – weighted pike stretch then – super pigeon, 1min/position/side ENDURANCE Wednesday, May 13th: FCF @ 6:45pm. Running drills and short intervals (100m sprints for real this time) LEVEL 2 A warmup A B - do your squats! - Tonight’s Level 2 Session at FCF: 10 sets: 1 front lunge + 2 split jerks C - strict muscle-up work. 1-3 reps at a time, but don’t get too tired or gassed per set and work transition as slowly as possible both on the way up and the way down - try bar AND rings

Deload Tuesday 5/12

W2D1
back squat 60×10, 65×8, 70×6, 75×6, 80×6
front squat 60×5, 70×5, 75x5x2

for time:
4 laps around the block
20 power cleans, 70/50kg
40 perfect pushups

Post time to comments!

2 rounds:

– seated shoulder extension, 2min

death march, 10m, light

– keg stretch, 2min

A.
for 15 minutes:
20 jump to target, 6″ above standing reach
10 back ext + GHR
10 GHD situps
10 rocking pistols, alternating
10 alternating DB snatches, AHAP

then

3x45sec HEADstands.

B.
7 sets:
power clean + hang clean. pause at knee for both lifts. go heavier than last week

then

EMOM for 5 minutes:
clean + hang clean @80% of above

C.
(your lifting program if you have one, otherwise do 3×15-20 RH, heavy)

practice L-sits on parallettes between sets. go for best positioning and keep legs locked out (i don’t care that much for height right now)

D.

5 min sets. join class to use timers and to be pushed by their movement.

5 min max snatches. only one switch allowed. putting the bell down or resting in any other position than overhead earns you a zero.

rest 5 minutes.

5 min max double kb clean & jerk. putting the bell down or resting in any other position than overhead earns you a zero.

E.
– accumulate 70sec in german hang
– (see Cool Down)

Deload Monday 5/11

with a running clock lift every minute on the minute then add weight:
– beginning with an empty bar HANG SNATCH for as long as possible
– when you can no longer hang snatch, HANG CLEAN for as long as possible

then

21-18-15-12-9 reps for time:
push press, 25/18kg
pullups

Post weights used and time to comments!

straddle split, 2min
Straddle legs out as far as possible. Lock legs hard. Goal is to sit upright. If possible get shoulders in front of hips. Pancake out is ideal. If scaling is needed use an upright to pull torso forward.

tib ant stretch, 2min
With toes pointed back sit on heels with upright torso. Goal is to have top of foot, ankle, and shin flat. Scale up: elevate toes/foot so ankle has a deficit. Scale down: place ab-mat so ankle has a gentle flattening

– one-legged squatting quad, 2min/side
Using a light kettlebell, load the Achilles keeping the knee in track

All of these are for recovery as well as prep for tomorrow’s Day 3 of Hatch squats

A
5min:
20sec freestyle JR
20sec high knee sprint
20sec double unders

5×3
snatch-grip single leg stiff-legged deadlift
SnG push press
OHS
OH lunge/side

B
7 sets: snatch + hang snatch. pause-at-the-knee for both lifts. go heavier than last week.

then

EMOM for 5min: power snatch + hang snatch at 85% of above

C
(your squats)

D

Same as class, but loads used should be 40/28kg. If possible only use your gymnastics kip, seeing if you can control the forward portion of the kip (the arch) to stay as tight as possible- this should lead to a hard snap back and lead to a higher, more efficient kip

E
– 2min drills: choose a skill! DID YOU SHARE YOUR OTHER TESTS?!
– (see Cool Down)

Champagne Friday 5/8

CGO 13.1

as many reps as possible in 17 minutes:
40 burpees
30 snatches, 35/25kg
30 burpees
30 snatches, 61/45kg
20 burpees
30 snatches, 75/52kg
10 burpees
ME snatches, 95/67kg

Burpees are 6″ target burpees. Click here to watch the movement standards.

Post score to comments!

- german hang, accumulate 60sec

– “A-T-Y” prone chest stretch, 60sec/position/side

– SMR of choice, 5+min

A
5min:
30sec freestyle JR
30sec double unders

5×3-5reps:
SnG SLSLDL
muscle snatch
SnG push press
snatch balance

B
– build to a power snatch doubles for 15min

C
– (class)

D
– (your squats)
– handstand press practice between sets

Volume Thursday 5/7

back squat 60×10, 65×8, 70×8, 75×8
front squat 60×5, 65×5, 70×5, 70×5

then

TABATA THIS!

tabata row
rest 1 minute
tabata squat
rest 1 minute
tabata pullup
rest 1 minute
tabata pushup
rest 1 minute
tabata situp

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Post total score (all exercise scores combined) to comments!

- hips of glory, 1min/position/side
super banded OH distraction, 2min/side
– seated shoulder extension, 2min

A. (if in need of an active recovery day, use this)

5 rds or 20min of:
20 jump to target, 6″ above standing reach
2 pullups, strict
3 pullups, gymnastics kip
2-4 pullups, butterfly
6 rocking pistols, alternating
5 kb dead snatch/side, 24/16kg

B.

(active rest or make-up Olympic weightlifting day)

C.

(active rest or join class)

D.

(see Cool Down tab) and/or join Mobility Class

ankle/achilles action for all the squats- tacking, banded distraction

hamstrings – “Drinking Bird”, seated lax ball on box

buttocks – side butt roll SMR, Pigeon

adductorsThera Cane

shoulders – Thera Cane

arm – Thera Cane, OH banded distraction

Volume Wednesday 5/6

CGO 14.3

as many reps as possible in 8 minutes:
10 deadlifts, 61/43kg
15 box jumps, 24/20″
15 deadlifts, 84/61kg
15 box jumps, 24/20″
20 deadlifts, 102/70kg
15 box jumps, 24/20″
25 deadlifts, 125/84kg
15 box jumps, 24/20″
30 deadlifts, 143/93kg
15 box jumps, 24/20″
35 deadlifts, 166/102kg

Post score to comments!

- 30 laying leg sequence (hip bridge + up & over)

– supine hamstring stretch, assisted, 2min/leg

– super pigeon, 1min/position/side

A

DROM, movement patterns

Thacker B. 3-5 reps each of
– 3-part-pausing power snatch
– 3-part-pausing power snatch + OHS
– 3-part-pausing (full) snatch

B

10 sets:
1 front lunge + 2 split jerks

C

strict muscle-up work. 3-5 reps, but don’t get too tired or gassed per set and work transition as slowly as possible

D

(class)

http://www.tabatatimes.com/coaching-roundtable-crossfit-open-14-3-tips-advice/

E

(see Cool Down)

Volume Tuesday 5/5

Hatch W1D1

back squat 60×10, 70×8, 75×6, 80×4
front squat 60×5, 70x5x3

then

for time:
clean (5L/5R)
clean – swing (5L/5R)
clean – swing – snatch (5L/5R)
clean – swing – snatch – (rack) – squat (5L/5R)
clean – swing – snatch – (rack) – squat – press (5L/5R)
clean – swing – snatch – (rack) – squat – press (5L/5R)
clean – swing – snatch – (rack) – squat (5L/5R)
clean – swing – snatch (5L/5R)
clean – swing (5L/5R)
clean (5L/5R)

15 minute time limit. Perform each line as written (1 clean + 1 swing + 1 snatch + squat, 5 times through before moving onto the next).

Compare to 02FEB2015. Post score to comments.

2 rounds

– seated shoulder extension, 2min
sitting with your butt and feet on the ground walk your hands behind you, ideally into a shoulder-width (or closer) grip. slowly inch your butt and feet forward while retracting the shoulder blades back.

– death march, 10m
See video explanation here.

– keg stretch, 2min

A.
5 rds or 15min of:
20 jump to target, 6″ above standing reach
3 pullups, strict
3 pullups, gymnastics kip
3 pullups, butterfly
6 rocking pistols, alternating
5 kb dead snatch (starts on floor every rep), 24/16kg

then

3x30sec HEADstands.

B.
7 sets:
clean + hang clean. pause at knee for both lifts. go heavier than last week

then

EMOM for 5 minutes:
clean + hang clean @80% of above

C.
(your lifting program if you have one, otherwise do 3×15-20 RH, heavy)

practice L-hangs between sets. go for best positioning, as opposed to time.

D.

5 min sets. join class to use timers and to be pushed by their movement.

5 min max snatches. only one switch allowed. putting the bell down or resting in any other position than overhead earns you a zero.

rest 5 minutes.

5 min max double kb clean & jerk. putting the bell down or resting in any other position than overhead earns you a zero.

E.
– accumulate 1min in german hang
– (see Cool Down)