CrossFit WOD, June 15, 2020

By | WOD

7.1

Warm-up
2-3 Sets:
8-10 reps/side Curtsy Lunge + Knee Flexion
8-10 reps/side Side Lying Thoracic Rotation
8-10 reps/side Wall Deadbug, 1113 Tempo
Metcon
Every 60 Seconds x 24 Sets
1. 8-10 reps Lateral Box Step Up, 2010 Tempo, Left Leg
2. 8-10 reps Lateral Box Step Up, 2010 Tempo, Right Leg
3. 80% of Max Reps Push-ups
4. 20-30 seconds Star Plank, Left
5. 20-30 seconds Star Plank, Right
6. Rest

Note:
1. Going into a bit of a deload this week. The plan is less TUT.

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

CrossFit WOD, June 14, 2020

By | WOD

6.7

Warm-up
Rest Day Ideas
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 13, 2020

By | WOD

6.6

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)
5 Minute AMRAP @ 85-90% Effort
600m Run
AMRAP Burpees

Rest 3 Minutes

5 Minute AMRAP @ 85-90% Effort
15 Box Jump (Step Down), 24/20"
15 Ring Rows

Rest 3 Minutes

5 Minute AMRAP @ 85-90% Effort
600m Run
AMRAP Burpees

Rest 3 Minutes

5 Minute AMRAP @ 85-90%
15 Box Jump (Step Down), 24/20"
15 Ring Rows

Note:
The goal here is to repeat your scores on sets 1+3 and sets 2+4.

Cool Down
10 Minute Walk @ Conversational Pace

CrossFit WOD, June 12, 2020

By | WOD

6.5

Warm-up
2-3 Sets:
60 second/side Bretzel
3-4 reps/side Bodyweight Lunge Complex
8-10 reps Inchworm + Push-up
Metcon
Handstand Skill Work
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)
5 Rounds:
15 Push-ups
30 Air Squats
60 Double Unders

Note;
1. 15 Minute Time Cap
2. If necessary, scale the double unders to single unders. If you are working on accumulating double unders, only give yourself 60 seconds each round to accumulate as many double unders as possible each time.
Metcon (Time)
5 Rounds:
15 Push-ups
30 Air Squats
60 Double Unders

Note:
1. 15 Minute Time Cap
2. If necessary, scale the double unders to single unders. If you are working on accumulating double unders, only give yourself 60 seconds each round to accumulate as many double unders as possible each time.

Cool Down
10 Minute Walk @ Conversational Pace

CrossFit WOD, June 11, 2020

By | WOD

6.4

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
Single Leg L-Sit on Paralettes
4 x :30, Rest 60 Seconds
Metcon
Every 90 Seconds x 20 Sets (30 Minutes)
1 – 8-10 reps Single Leg Hip Thrust, 1114 Tempo, Left
2 – 8-10 reps Single Leg Hip Thrust, 1114 Tempo, Right
3. 8-10 rep Ring Row, 2112 Tempo
4. 60 Second Arch Hold
5. Rest

Cool Down
10 Minute Walk @ Conversational Pace

CrossFit WOD, June 10, 2020

By | WOD

6.3

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)
35 Minute AMRAP:
800m Run
5 Wall Walks
100 Double Unders
50 Prisoner Walking Lunge Steps

Note:
1. This is just a simple workout with the goal of continual movement. If you need to scale down the run, and volume in order to do so, go for it.

Cool Down
10 Minute Walk @ Conversational Pace

CrossFit WOD, June 9, 2020

By | WOD

6.2

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)
3 Sets:
400m Run @ :02 Faster than 1 Mile Pace*
Rest/Walk 90 Seconds

Rest 5 Minutes After 3rd Set

3 Sets:
400m Run @ :02 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 dropping our rest interval here to sustain a faster pace with less rest. Next week, we go down to 4 sets @ faster pace and then we will retest.

Example:
If you run an 8-Minute Mile, the past three weeks your intervals would have been at 2:00/400m. This week, I want you running at a 1:58/400m pace.

Cool Down
10 Minute Walk @ Converational Pace

CrossFit WOD, June 8, 2020

By | WOD

6.1

Warm-up
2-3 Sets:
8-10 reps/side Curtsy Lunge + Knee Flexion
8-10 reps/side Side Lying Thoracic Rotation
8-10 reps/side Wall Deadbug, 1113 Tempo
Metcon
Every 90 Seconds x 24 Sets (36 Minutes)
1. 8-10 reps Lateral Box Step Up, 4040 Tempo, Left Leg
2. 8-10 reps Lateral Box Step Ups, 4040 Tempo, Right Leg
3. 75% of Max Reps Push-ups
4. 20-30 seconds Star Plank, Left
5. 20-30 seconds Star Plank, Right
6. Rest

Note:
1. Building TUT in with movements this week.
2. Re-introduction to building volume with push-ups.

Cool Down
A. Couch Stretch; 2 Minutes/Side

B: Diaphragmatic Breathing*
*10 Rounds: :04 Inhale, :04 Pause, :04 Exhale, :04 Pause

CrossFit WOD, June 7, 2020

By | WOD

5.7

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 tha you don’t often read.
9. Spend time refining a hobby you enjoy, but often neglect.

CrossFit WOD, June 6, 2020

By | WOD

5.6

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)
5 Minute AMRAP @ 85-90% Effort
2 Wall Walks
200m Run

Rest 4 Minutes

5 Minute AMRAP @ 85-90% Effort
30 Double Unders
10 Push-ups
10 Abmat Sit-ups

Rest 4 Minutes

5 Minute AMRAP @ 85-90% Effort
2 Wall Walks
200m Run

Rest 4 Minutes

5 Minute AMRAP @ 85-90% Effort
30 Double Unders
10 Push-ups
10 Abmat Sit-ups

Note:
The goal here is to repeat your scores on sets 1+3 and sets 2+4.

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