WODS

CrossFit WOD, October 19, 2018

10-19-18 General Warm-Up Warm-up 10 min General shoulder prep for HSPU 10 reps of each: Arm circles forward backward circles hug-your-selfs scap pull-ups kip swings jumping pull-up scorpion stretch on floor step ups on box With a partner alternating 3 rounds 50 ft beat crawl 5 push up 5 pike push up 20 second handstand hold against wall 1 wall walk. Warm-up/Practice HSPU or Scale for workout. Specific Warm-up Warm-up Deadlift Review 10 reps PVC 10 reps Empty bar 4 Sets of 7 increasing load to workout weight. Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Metcon (Time) Benchmark: "Diane" 21-15-9 Deadlift (135/95#) DB Push press Today’s workout is a classic CrossFit benchmark. The move-ments do not conflict with each other so that should allow us to move back and forth between the two quickly and without hesitation. When looking at the movements, the deadlift should be the easier of the two. You will probably have to break up the handstand push-ups, so have a plan. Think of a rep scheme that allow you to keep moving and not too much starring at the wall. Get your hands back on the bar and have fun! Enjoy the weekend. Metcon (Time) Benchmark: "Diane" 21-15-9 Deadlift (185/125#) 12-9-6 Handstand Push Up 1 abmat

CrossFit WOD, October 18, 2018

10-18-18 Metcon Metcon (Time) 5 Rounds: Run 400m 20 Weighted Sit-Ups 10 Burpee-2-Target Today’s workout is a grind. A "put your head down and work", kind of workout. You can make this workout as hard as you want… just go faster. The GHD Sit-Ups or scale should be something you can do unbroken every time, so scale the reps to make it appropriate. Have fun! Metcon (Time) 5 Rounds: Run 400m 10 GHD Sit-Ups to Parallel 10 Burpee-2-Target Metcon (Time) 5 Rounds: Run 400m 20 GHD Sit-Ups 10 Burpee-2-Target Mobility Metcon Mandatory Mobility: Hip Flexors Quads Calves Extra Credit Weekly & Monthly Extra Credit 10-15-18 Weekly Mid-Line: 4 Rounds: :20sec. Russian Twist :10sec. rest :20sec. Right Arm Plank :10sec. rest :20sec. V-Ups :10sec. rest :20sec. Left Arm Plank :10sec. rest Monthly Focus Auxiliary: Back Squat 70% x 4reps 75% x 4reps 80% x 4reps or more *Do as many as possible on your final set* *Base percentages off 90% of Max* Monthly Challenge Auxiliary: 5 Rounds: 20 Ring Rows 15 Bent Over Rows (45/35# Barbell) 10 Strict Pull-Ups *Use a band if needed*

CrossFit WOD, October 17, 2018

10-17-18 Metcon Metcon (Weight) For Load: Push Jerk 5-4-3-2-1 *Take bar from rack* Today’s workout is a strength oriented WOD. First, make sure you warm up properly by getting in plenty of warm up sets with increasing loads. Once you are warm, your first set will probably start around (70/75%) and try to increase the load for each set following. Have fun! Add loads from each set. example: 5-set – 100# 4 -set – 125# 3- set – 150# 2- set – 175# 1 – set – 1,050# score = 1,600# Weightlifting Push Jerk (3 sets max reps) After Party: 3sets for total reps: Max Rep Push Jerk (60% of Single) rest 60sec. b/t sets *Your set ends when you can no longer hold the bar in the rack position* Extra Credit Weekly & Monthly Extra Credit 10-15-18 Weekly Mid-Line: 4 Rounds: :20sec. Russian Twist :10sec. rest :20sec. Right Arm Plank :10sec. rest :20sec. V-Ups :10sec. rest :20sec. Left Arm Plank :10sec. rest Monthly Focus Auxiliary: Back Squat 70% x 4reps 75% x 4reps 80% x 4reps or more *Do as many as possible on your final set* *Base percentages off 90% of Max* Monthly Challenge Auxiliary: 5 Rounds: 20 Ring Rows 15 Bent Over Rows (45/35# Barbell) 10 Strict Pull-Ups *Use a band if needed*

CrossFit WOD, October 16, 2018

10-16-18 Metcon Metcon (AMRAP – Rounds and Reps) 12min. AMRAP: 7/5 Calorie Bike, Ski or Row 10 Dumbbell Overhead Walking Lunge (20/10#) (Right) 10 Jumping Pull-Ups 10 Dumbbell Overhead Walking Lunge (20/10#) (Left) *DB Lunges are in place* Use Bike, Rower, or Ski Erg. Note what you used in comments. Today’s workout is a burner, because you really should not stop moving for the entire 12 minutes. The calories on the bike are small so you can go fast and the repetitions with the other movements are small enough that you can go unbroken. You may have to break up the pull-ups eventually, but try to hang on for as long as possible. Have fun! Metcon (AMRAP – Rounds and Reps) 12min. AMRAP: 10/7 Calorie Bike, Ski or Row 10 Dumbbell Overhead Walking Lunge (35/20#) (Right) 10 Pull-Ups 10 Dumbbell Overhead Walking Lunge (35/20#) (Left) *DB Lunges are in place* Metcon (AMRAP – Rounds and Reps) 12min. AMRAP: 10/7 Calorie Bike, Ski or Row 10 Dumbbell Overhead Walking Lunge (50/35#) (Right) 10 Pull-Ups 10 Dumbbell Overhead Walking Lunge (50/35#) (Left) *DB Lunges are in place* HAM Metcon 10 T-Raise (2.5 0r 5#) 10 Y-Raise (2.5 0r 5#) 10 Standing Snow Angels (2.5 0r 5#) and 20 Banded Side Steps (R/L) Extra Credit Weekly & Monthly Extra Credit 10-15-18 Weekly Mid-Line: 4 Rounds: :20sec. Russian Twist :10sec. rest :20sec. Right Arm Plank :10sec. rest :20sec. V-Ups :10sec. rest :20sec. Left Arm Plank :10sec. rest Monthly Focus Auxiliary: Back Squat 70% x

CrossFit WOD, October 15, 2018

10-15-18 HAM Metcon Pre-WOD: 3 Rounds: :20sec. Squat Therapy :10sec. Rest :20sec. Ring Support (Top) :10sec. Rest :20sec. Push-Up to Down Dog :10sec. Rest :20sec. Ring Support (Bottom) :10sec. Rest Metcon Metcon (Time) For Time: 25 Jumping Ring Dips or Banded Dips 75 WallBalls (14/10 or 8#) 25 Jumping Ring Dips or Banded Dips Today’s workout has some conflicting movement functions. The press in the ring dips are going to affect the wallballs and the wallballs are going to affect the second set of ring dips. On the wallballs, try to use the legs as much as possible to limit the amount of unnecessary pressing. As for the ring dips, focus on manageable sets that you can keep moving. Have fun! Metcon (Time) For Time: 25 Ring Dips 75 WallBalls (20/14#) 25 Ring Dips Metcon (Time) For Time: 50 Ring Dips 100 WallBalls (20/14#) 50 Ring Dips Extra Credit Weekly & Monthly Extra Credit 10-15-18 Weekly Mid-Line: 4 Rounds: :20sec. Russian Twist :10sec. rest :20sec. Right Arm Plank :10sec. rest :20sec. V-Ups :10sec. rest :20sec. Left Arm Plank :10sec. rest Monthly Focus Auxiliary: Back Squat 70% x 4reps 75% x 4reps 80% x 4reps or more *Do as many as possible on your final set* *Base percentages off 90% of Max* Monthly Challenge Auxiliary: 5 Rounds: 20 Ring Rows 15 Bent Over Rows (45/35# Barbell) 10 Strict Pull-Ups *Use a band if needed*

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