WOD Archives

WOD WOD, May 17, 2019

May 16, 2019

Friday Grindin

Warm-up
Snatch Prep
Barbell tech – all positions – coaches call
Power Snatch (Weight)
Every 2mins for 6 sets:

Power snatch + 2 OHS

*Building up to heavy set
*If not comfortable with OHS, go lighter and work
technique rather than load

Metcon (AMRAP – Rounds and Reps)
Friday Crossfit – Grinder

AMRAP in 17

Run 400m
10 x BBJ 24/20"
10 x DB Push Press 22.5/15kg
10 x Toes 2 Bar

OPTIONS:

BBJ : Step Ups
PP : KB / Reduce Load
T2B : Usual suspects

CrossFit Kids WOD, May 16, 2019

May 15, 2019

Crossfit Teens

Warm-up
Cone grab

P Chain prep – 2 rounds
– 10 xRDL with PVC
– 10 x Good morning with PVC
– 10 x drinking bird

Deadlift (Weight)
E2MOM
5×5
Ring supports in between
– High – ring dip support
– Low – push up support
– Paralettes/boxes
Metcon
Odd objects/EMOM
Min 1 – 5x deadball to shoulder
Min 2 – 20m farmers carry (KB)
Min 3 – 5x burpee box jump
Min 4 – 200/100m run
Min 5 – Rest

Options
Deadball/carry – lighter load
Burpee box jump – step up
Run – row (if injured/pouring rain!)

Olympic Weightlifting WOD, May 16, 2019

May 15, 2019

Cycle 4: Jerks & Pulls Week 3

Snatch (Weight)
5mins to work upto 60%

Then, every 2mins
5×2 @ 60% + 5kg

Metcon
Press in Jerk split

EMOM 5 – 5 reps
*barbell only
Clean and Jerk (Weight)
Every 3mins

1x (2+2) @ 55%
1x (2+2) @ 65%
3x (1+2) @ 70% + 5kg

(2+2)=
2 cleans + 2 jerks, aka
Clean + Clean + Jerk + Jerk
*Record top sets

Snatch Pull (Weight)
Every 3mins

Snatch pull + Low hang snatch pull (below knee)

5x (1+2) @ 105%Sn

WOD WOD, May 16, 2019

May 15, 2019

Bis n Tris

Warm-up
Wednesday recovery

Foam roll quads / ITB / Glutes
Stationary Hip Flow
Skill movement Demo RC / RD and progressions

Gymnastics
Skill Based EMOM x 20 – 5 sets

1 : 20 Second Hollow Flutters + 1 x Rope Climb AHAP
2 : 30 Second Rack support – KB
3 : 1-5 Ring Dips + 5-10 Second Hold
4 : 30 Second DB Bear Hug

OPTIONS:

Rope : 15 ft – 1 x deficit strict rope pull legs feet supported on bench
RD : Ring Push Up / Push Up

Post WOD PUMP
Every 2.30 x 5 Sets :

DB Bench:

Set 1 – 4 : 8 Reps
Set 5 : 8 Reps +

*5/5 Heavy KB rows after each set

CrossFit Kids WOD, May 15, 2019

May 14, 2019

Crossfit Kids

Warm-up
Naughts and crosses

Animal flow
– Frankenstein walks
– Zombie walks
– Spiderman lunge
– Free choice run!

Skill
Deadlift
– PVC
– KB

Let’s build on our deadlifting skills from last term! What’s your best angry gorilla face??!!

Metcon
AMRAP 4 mins
How many rounds can you do? Keep track on a whiteboard!

5 deadlifts
10 tuck jumps
15 knee push ups

Game

WOD WOD, May 15, 2019

May 14, 2019

Tin Shifting

Warm-up
3 rounds:

1- 30sec rowing
2- 30sec banded squats

BB tech – coaches calls

Clean + Front Squat (Weight)
E2MOM :

1 Squat clean + 4 front squats
2 Squat cleans + 3 front squats
3 Squat cleans + 2 front squats
4 Squat cleans + 1 front squat
5 Squat cleans

*Recommended weight: 70% clean
*Record weight used… we will repeat this 😉

Metcon (Distance)
Sprint rowing conditioning

10 rounds
Teams of 3:

20sec work
1:10 rest

*Think of it like a tabata
*Focus on quick transitions
*Max Metres

(Coaches notes: show ways for quicker [competition]
transitions… loose straps, 2 partners strap rowers feet,
hold seat)

Accessory
Post-WOD lower body pump

6 rounds (5mins)
KB Lunge sequence
Forward, side, backwards

*All on right then all on left
*KB in front rack, side of lunging leg

Suggested weights
Guys: 16-20
Girls: 8-12

WOD WOD, May 14, 2019

May 13, 2019

The devil you know

Warm-up
Pull Up Prep :

3 sets :
8 x Banded Lat act
8 x KB Half kneeling Press
10m x Baby crawl
10m x Bear crawl

Gymnastics
Week 3 of this complex – may be able to add a little more load ….

Every 3mins for 5 sets : 5 x Strict Pull Ups

Sets 1 : 5 Strict @ Body weight
Sets 2,3,4 – 5 Weighted (same weight)
Set 5 : 5 Strict @ Body weight

After each set
20-30 Second KB loaded hollow hold ( 2 x KB )

OPTIONS :

If no body weight / weighted Pull ups :

Set 1 : 10 x RR
Set 2,3,4 : 5 x Banded Pull Ups
Set 5 : 10 x RR

Metcon (Time)
For time:

100m run
20 1arm Devils press
200m run
20 1arm Devils press
400m run

*Alt arms each rep
Rx 22.5/15

Core / Stability
Alternating TABATA x 10 Sets ( 5 sets of each )

1 : 10 Second Hollow hang / 10 second tuck hold
REST 10
2 : 20 Second Plank
REST 10

Repeat x 5

CrossFit Kids WOD, May 13, 2019

May 12, 2019

Crossfit Pre-Teens

Warm-up
Fish game (rower)

Rope climb tech

– Holding weight on rope
– Pulls from floor
– Foot work

Deadlift (Weight)
Deadlift + Rope climb

E3MOM
5×5 + 1 ascent

Metcon (AMRAP – Rounds and Reps)
8 min AMRAP
10 alternating lunges
5 box jumps
10 abmat situps
100m row

Options
Box jump – step up
Sit ups – crunches

WOD WOD, May 12, 2019

May 11, 2019

Sunday Condition

Warm-up
1. Foam roll lats – 2min per side

2. Tabata of below movements
Glute activation Right
Glute activation Left
Dead hang
Med ball Pec hold

Metcon (Calories)
Pick Your Poison with a buddy.

On any machine…

5-4-3-2-1min ON
5-4-3-2-1min OFF

Two Options:
1. If you feel good, go for it.
2. If you don’t feel good, use it as a system flush

Metcon
Post WOD #PUMPSESH

50-40-30-20-10
Banded biceps
Banded triceps

WOD WOD, May 11, 2019

May 10, 2019

Shouldering the Load

Metcon (AMRAP – Rounds and Reps)
With a partner, AMRAP 25:

1600m Run (200m blocks)
400m Dball carry (50m blocks)
800m Run (200m blocks)
60 TTB
400m Run (200m blocks)
30 Synchro burpees

Rx 55/35

*Dball carry: Partners walk together
1 partner carries up, other carries back

OPTIONS:

Run: Row/Ski ( if injured )
Dball: Weight/KB front rack hold
TTB: Straight leg raises