CrossFit WOD, February 28, 2020

By | WOD

Friday

Warm-up
Warm-up
PARTNER GENERAL WARM-UP
IN TEAMS OF 2…

60 Cal Bike (alt. every 10 cals)
While P1 bikes, P2 performs 10 Push-Ups + 10 Alt Jumping Lunges

Into…

2 SETS
20 Med Ball Squat + Toss (stand 5’ apart, squat and toss MB like wall ball movement)
20 Med Ball Russian Twist Passes (sitting back to back, pass ball side to side)
20 Med Ball Ground to OH (stand back to back and pass ball overhead)

Extended Warm-up
Warm-up
EMOM x 10 MINUTES
MIN 1 – 12/10 Cal Bike (Moderate Effort)
MIN 2 – 5 Tempo Strict Pull-Ups (1111)

(No Measure)

Workout
Metcon (Weight)
EMOM x 15 MINUTES
MIN 1 – 10 Single DB Snatch (AHAP)*
MIN 2 – 20 DB Goblet Squat (AHAP)
MIN 3 – Max Reps of 1 Up-Down + 1 Bar Muscle-Up

*Alternate arms each rep for a total of 10 reps.

(Score is Load)

CrossFit WOD, February 27, 2020

By | WOD

Thursday

Warm-up
Warm-up
EMOM x 12 MINUTES*
1: Row
2: SA KB Work
3: Jump Rope Work + BW Movement

*Each round will progress in intensity and complexity. Below is a suggested progression for each movement

Round 1
1: Easy Row
2: 8/8 SA Sumo Deadlifts
3: 30 Single Unders + Samson Lunges

Round 2
1: Moderate Pace Row
2: 8/8 SA Suitcase Deadlifts
3: 30 Alternating Leg Single Unders + Groiners

Round 3
1: Mod-Hard Row
2: 8/8 Single Leg RDL
3: 30 Big Jump Single Unders + Inch Worms

Round 4
1: 30s Workout Pace Row (Hard)
2: 25’/25’ SA Suitcase Carry
3: 30 Double Unders + Bent Over Row

Workout
Metcon (Time)
3 SETS*
ON 2:00 CLOCK…500/400m Row (rest remainder)

ON 2:00 CLOCK…Double KB or DB Suitcase Carry (AHAP)

ON 2:00 CLOCK…AMRAP of 20 Double Unders + 10 Push-Ups

-1:00 Rest b/t Sets-

*No additional time b/t Sets. Transition immediately to the next 2:00 station once the 2:00 clock expires.

(Score is Slowest Time on Row)

Finisher
Metcon (Weight)
TABATA, 8 SETS :20 ON / :10 OFF*
MOVT 1 — DB Hammer Curl
MOVT 2 — DB Bent Over Row

*Choose a weight that you can hold onto for all 4:00. Try to go unbroken.

(Score is Load)

CrossFit WOD, February 26, 2020

By | WOD

Wednesday

Warm-up
Warm-up
BARBELL WARM-UP*

3-4 Rounds
5 Romanian Deadlifts
5 Hang Muscle Cleans
5 Elbow Punches
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Push Press

Strength
Clean and Jerk (3RM)
ON A 20:00 RUNNING CLOCK…
Build to 3RM Clean & Jerk*

*Power or Full, Athlete Choice

(Score is Load)

Workout
Metcon (AMRAP – Reps)
AMRAP x 7 MINUTES*
Clean & Jerks (135/95)|(95/65)

*Every minute including 3,2,1 go…perform 15 Air Squats

(Score is Reps)

CrossFit WOD, February 25, 2020

By | WOD

Tuesday

Warm-up
Warm-up
ON A 12:00 RUNNING CLOCK…

2 ROUNDS
1:00 Bike
10 Tempo Push-ups (31×1)
10/10 Single Arm Tempo DB Floor Press (3331)
10/10 Single Arm DB Arnold Press

2 ROUNDS
:30 HS Hold
:30 Inch Worms
:30 Burpees
1:00 Bike

*Warm should be performed with a light-moderate DB…

Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
15/12 Cal Bike
15 DB Bench Press (50/35)|(35/20)*
3 Wall Walks

*For the DB Bench, athletes can use flat bench or rest upper back on medball.

(Score is Rounds + Reps)

CrossFit WOD, February 24, 2020

By | WOD

Monday

Warm-up
Warm-up
2-3 ROUNDS (10 MIN CAP)
:30 High Knees
:30 Butt Kicks
10 Scap Pull Ups
5 Cat/Cows
10 Good Mornings
5 Tempo DL (3331)

Strength
Deadlift (Heavy 1-Rep)
ON A 15:00 RUNNING CLOCK…
Build to Heavy 1-Rep Deadlift

(Score is Load)

Workout
RIPCORD (Time)
4 ROUNDS FOR TIME
15 Chest to Bar Pull-ups
15 Deadlift (185/125)|(155/105)
400m Run

Optional Cool Down
Warm-up
FOR RECOVERY
2:00 Banded Hamstring Stretch (L)
2:00 Banded Hamstring Stretch (R)
1:00 Cobra Stretch
1:00 Child’s Pose

(No Measure)

CrossFit WOD, February 23, 2020

By | WOD

Sunday

Warm-up
Warm-up
TABATA WARM-UP…Grab a plate, and a mat:

4 SETS x 4 STATIONS (:20 on / :10 off)
-Rotate between each movement in each set

MOVT 1- Plate G2O
MOVT 2- Plate Strict Press
MOVT 3- Plate Windmill*
MOVT 4- Plate Sit-Ups (press plate to OH position at top of sit-up)

*Plate Windmill: Stand with feet under the hips- Keeping the elbows at 90 degrees, rotate the plate around the head clockwise, then reverse and rotate the plate around the head counter clockwise.

Skill
Warm-up
ON A 8:00 RUNNING CLOCK…
Practice HS Walking Skill*

*Different Drills Depending on Level…
Intro – Box Walk
Intermediate – Spotted Walk
Advanced – Hand Walking & Turn-Arounds

(No Measure)

Workout
Metcon (5 Rounds for reps)
5 SETS FOR MAX REPS
1:00 Back Rack Lunges (95/65)|(65/45)
1:00 Box Jump Over (24/20)
1:00 Hang Power Clean
1:00 Sit-Ups

-1:00 Rest b/t Sets-

(Score is Reps for Each Set)

CrossFit WOD, February 22, 2020

By | WOD

Saturday

Warm-up
Warm-up
PARTNER WARM-UP…IN TEAMS OF 2:

JUNKYARD DOG WARM-UP
5X EACH PARTNER
P1: Sit with legs straight in front of the body, arms out like a T
P2: Jump over 1 arm + legs + 1 arm x 5 reps

Then…

5X EACH PARTNER
P1 starts at the bottom of a Push-Up while P2 jumps (two-foot takeoff) over their body
P1 comes to the top of a Push-Up while P2 army crawls under their body
Switch after 5 reps

Partner Workout
Metcon (Time)
IN TEAMS OF 2…

3 ROUNDS FOR TIME*
1000m Row
80 Wall Balls
60 Burpees

*P1 works while P2 rests. Athletes must switch on the rower every 250m meters. Workout must be completed in order. Athletes can split the reps of the WB or Burpee any way b/t partners.

(Score is Time)

Finisher
Metcon
IN TEAM OF 2…

3 SETS FOR MAX REPS*
:45 Russian Twist
:15 Transition / Rest
:45 Plank Hold
:15 Transition / Rest

P1 performs Russian Twists while P2 holds Plank. Once :45 expires, transition and switch roles.

(No Measure)

CrossFit WOD, February 21, 2020

By | WOD

Friday

Warm-up
Warm-up
GENERAL WARM-UP (7:00)

2:00 on any monostructural piece (moderate!)

INTO…

2 SETS
10 PVC Passes (straight arms and controlled)
10 PVC Snatch Balance (to ½ Squat Power)
10 PVC Back Back Squats (:02 pause in the bottom)
10 PVC Behind the Neck Presses (from the bottom of the last squat!)
20 PVC Hops (jump from side to side)

Strength
Snatch (3RM)
ON A 20:00 RUNNING CLOCK…
Build to 3RM Snatch*

*Power or Full, Athlete Choice

(Score is Load)

Workout
Isabel (Time)
For Time: 30 Snatches, 135# / 95#

*Last seen 2018

CrossFit WOD, February 20, 2020

By | WOD

Thursday

Warm-up
Warm-up
PIZZA DELIVERY GAME!

Then…

3 Rounds of…
5/5 SA KB Sumo Deadlift
5/5 SA RKBS
10 Plank Transitions
10 Scap Pull Ups

Workout
Metcon (AMRAP – Reps)
EMOM x 18 MINUTES
MIN 1 — :50 Max Reps of "KB Flow" (53/35)|(35/26)*
MIN 2 — :50 Max Reps of "BW Flow"**
MIN 3 — :50 Max Reps of Rope Climb

*1 Rep of "KB Flow" is…
1 SA Russian Swing (L)
1 SA KB Hang Clean (L)
1 SA Russian Swing (R)
1 SA KB Hang Clean (R)

**1 Rep of "BW Flow" is…
1 Air Squat
1 Step-Back to Plank
1 Sit-Thru (L)
1 Sit-Thru (R)

(Score is Reps)

Finisher
Metcon (Calories)
3 SETS
1:00 Max Cals on Bike
1:00 KB Plank Taps
1:00 Alt. V-Ups

-Rest 1:00 b/t Sets-

(Score is Lowest Cals on Bike)

CrossFit WOD, February 19, 2020

By | WOD

Wednesday

Warm-up
Warm-up
2:00 EZ ROW…

-Into-

3 ROUNDS (w/ a light DB)…
6 SA Standing DB High Pull (L)
6 SA DB Strict Press (L)
‘25 SA DB OH Walk (L)
6 SA Standing DB High Pull (R)
6 SA DB Strict Press (R)
‘25 SA DB OH Walk ®

-Break out PVC or Barbell Into-

10 Barbell Elbow Punches
10 Strict Presses
10 Push Presses

-Quick Demo / Progression-

10 Push Jerks

Strength
Metcon (Weight)
5 SETS*
1 Push Press
+
2 Push Jerk
+
3 Split Jerks

*Start moderate and build to heavy set with perfect mechanics. Bar can come from the rack or the floor.

(Score is Load)

Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
6 Push Jerk (155/105)|(115/75)
15/12 Cal Row

(Score is Rounds + Reps)

Optional Cool Down
Warm-up
FOR RECOVERY
5:00 Foam Rolling Upper Back / Shoulders

(No Measure)

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