CrossFit WOD, June 25, 2020

By | WOD

8.4

Warm-up
2 Sets:
6-8 reps/side Bird Dog, 1113 Tempo
6-8 reps/side Single Leg Glute Bridge, 1111 Tempo
6-8 reps/side Side Plank Rotations, 1113 Tempo
Metcon (Time)
Forearm Plank
1 x Max Time

Note:
Compare to 200507
Metcon (2 Rounds for reps)
Single Leg Glute Bridge
1 x Max Time, Rest as Needed Between Sides

Note:
This is a hold at the top of the movement and not for reps. Compare to 200507.
Metcon
Every 90 Seconds x 15 Sets (22.5 Minutes)
1 – 8-10 reps Single Leg Kettlbell Romanian Deadlift, 3011 Tempo, Right
2 – 8-10 reps Single Leg Kettlebell Romanian Deadlift, 3011 Tempo, Right
3 – 8-10 reps Bent Over Kettlebell Row, 1113 Tempo
4 – 60 Second Glute Bridge Hold
5 – Rest

Note:
Use the equipment that you have borrowed from the gym whether it is a DB, KB or Barbell and Bumpers.

Cool Down
10 Minute Walk @ Conversational Pace

CrossFit WOD, June 24, 2020

By | WOD

8.3

Warm-up
2 Sets:
200m Run
6-8 reps/side Cossack Squats
8-10 reps Scapular Push-ups
6-8 reps/side Prisoner Staggered Stance Good Morning
Metcon (AMRAP – Rounds and Reps)
30 Minute AMRAP @ Sustainable Pace
15 Prisoner Air Squats
200m Run
15 Straight Arm/Straight Leg Sit-ups
200m Run
20 Alternating Shoulder Taps

Note:
Nice and easy pace, this is an aerobic training session. Each round should be the same split.

Cool Down
Couch Stretch; 2-3 Minutes/Side

CrossFit WOD, June 23, 2020

By | WOD

8.2

Warm-up
400m Run @ Conversational Pace
50′ Toe Walk
50′ Heel Walk
50′ Heel to Toe Walk
50′ High Knee
50′ Butt Kick
50′ Lateral Shuffle, Left
50′ Lateral Shuffle, Right
50′ Carioca, Left
50′ Carioca, Right
50′ Skip

2 Sets
400m Run @ Estimated 1 Mile TT Pace
Rest 2 Minutes

Rest 5 Minutes After Second Set

Metcon (Time)
For Time:
1 Mile Run

Note:
Compare to 200505.

Cool Down
10 Minute Walk @ Converational Pace

CrossFit WOD, June 22, 2020

By | WOD

8.1

Warm-up
2 Sets:
50 High Knee Single Unders
8-10 reps/side Bodyweight Windmill
8-10 reps/side Single Arm Thoracic Bridge
Metcon (AMRAP – Reps)
1 x Max Reps

Note:
Compare to 205004.
Metcon (2 Rounds for reps)
Side Plank
1 x Max Time, Rest As Needed Between Sides

Note:
Compare to 205004.
Metcon
Every 60 Seconds x 20 Sets (20 Minutes)
1 – 8-10 reps Curtsy Squat, 2011 Tempo – Right
2 – 8-10 reps Curtsy Squat, 2011 Tempo – Left
3 – 40 Second Bear Crawl
4 – 60 Second Arch Hold
5 – Rest

Cool Down
A. Couch Stretch; 2 Minutes/Side
B: Diaphragmatic Breathing*
*10 Rounds: :04 Inhale, :07 Pause, :08 Exhale

CrossFit WOD, June 21, 2020

By | WOD

7.7

Warm-up
1. Grocery Shopping/Food Prep
2. Accumulate 10,000 steps throughout the day.
3. Spend 20-30 minutes in sauna
4. Spend 10-20 minutes accumulating time in ice bath
5. 20-30 minutes of Yin Yoga
6. Meditation/Breath work
7. Acupuncture, Massage, Chiropractic
8. Spend time reading a subject that you don’t often read.
9. Spend time refining a hobby you enjoy, but often neglect.

CrossFit WOD, June 20, 2020

By | WOD

7.6

Warm-up
2-3 Sets:
8-10 reps/side 90/90 Hip Switches
8-10 reps Scapular Push-ups
15 seconds/side Single Leg Forearm Plank
Metcon (4 Rounds for reps)
4 Sets:
3 Minute AMRAP @ 90% Effort
100 yard Sprint
10 Push-ups
10 Air Squats
Rest/Walk 3 Minutes

Note:
Woof! This is going to be tough. Enjoy.

Cool Down
10 Minute Walk @ Conversational Pace

CrossFit WOD, June 19, 2020

By | WOD

7.5

Warm-up
2-3 Sets:
60 second/side Bretzel
3-4 reps/side Bodyweight Lunge Complex
8-10 reps Inchworm + Push-up
Metcon
Spend 5-10 Minutes Practicing Handstand Holds

Drills:

1. Wall Walks
2. Wall Facing Handstand Hold
3. Handstand Shoulder Taps
4. Handstand Floater Drill
5. 3′ x 3′ Handstand Box Drill (Practice kicking up and keeping yourself inside a 3′ sq. ft. box).

Metcon (Time)
3 Rounds:
20 Burpees, 6" Target
20 Abmat Sit-ups
60 Double Unders

Note:
1. 16 Minute Time Cap

Cool Down
10 Minute Walk @ Conversational Pace

CrossFit WOD, June 18, 2020

By | WOD

7.4

Warm-up
2-3 Sets:
6-8 reps/side Bird Dog to Knee to Elbow
30 second Forearm Plank
6-8 reps/side Side Plank Clamshell
Metcon
Every 60 Seconds x 20 Sets
1 – 8-10 reps Single Leg Hip Thrust, 2010 Tempo, Left Leg
2 – 8-10 reps Single Leg Hip Thrust, 2010 Tempo, Right Leg
3. 8-10 rep Ring Row, 2010 Tempo
4. 60 Second Arch Hold
5. Rest

Cool Down
10 Minute Walk @ Conversational Pace

CrossFit WOD, June 17, 2020

By | WOD

7.3

Warm-up
2-3 Sets:
100 Single Unders
:30 Wall Facing Handstand Hold
6-8 reps/side Reverse Lunge to Single Leg RDL
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP:
400m Run
30 Prisoner Walking Lunge Steps
20 Push-ups
10 Ring Rows

Note:
1. Again dropping volume going into test week next week.

Cool Down
10 Minute Walk @ Conversational Pace

CrossFit WOD, June 16, 2020

By | WOD

7.2

Warm-up
400m Run @ Conversational Pace
50′ Toe Walk
50′ Heel Walk
50′ Heel to Toe Walk
50′ High Knee
50′ Butt Kick
50′ Lateral Shuffle, Left
50′ Lateral Shuffle, Right
50′ Carioca, Left
50′ Carioca, Right
50′ Skip
Metcon (Time)
2 Sets:
400m Run @ :04 Faster than 1 Mile Pace*
Rest/Walk 90 Seconds

Rest 5 Mintues After 2nd Set

2 Sets:
400m Run @ :04 Faster than 1 Mile Pace*
Rest/Walk 90 Seconds

Each set should be within +/- 5 Seconds of your target pace. Again, this workout is a lesson in sustainability and in pacing. If you fall outside the interval, terminate the set.

If you end up going to fast and then cannot recover, you are no longer training the aerobic system and at that point the workout is being done simply just to suffer and will not be effective in building capacity. The goal is to have purpose within each session.

Note:
1. We are are continuing to drop volume and ramp intensity. This is the same volume as a 1-Mile TT, however, this will be at faster pace. This is to get everyone ready for next week’s test.

Cool Down
10 Minute Walk @ Converational Pace

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