WOD 040414

Main – CrossFit

Mobility Work

Spend 10 minutes smashing and mobilizing your feet, calves, hamstring, hips, as well as your triceps, shoulders and lats. Keep in mind trying to improve your pulling and overhead position.

Skill-Work

Deadlift Prep: Take some time to do some sets with sub maximal loads to warm up to working loads. Keep in mind the position and not the load.

Deadlift (3-3-3-2-2 reps)

Skill-Work

Practice wall balls for improved position. Discuss several strategies for doing this wod and address any issues such as scaling.

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
15 min time cap

Mobility-Work

After a good cool down walk 600-800 meters come back in and smash your upper and lower body and mobilize for a better squat and overhead position.

WOD 040314

Main – CrossFit

Mobility Work

Smash your lats, shoulders, legs, and calves. Then begin to mobilize your ankles, shoulders and hips. Use the air squat and overhead position as a test/re-test.

Skill-Specific Warm-Ups

Pose Method Drills, to be used as a active warm up but also skill acquisition for better running.

Metcon (Time)

3 rounds for time of:
Run 800 meters
7 x Rope Climbs
50 x Air Squats

Mobility-Work

More smashing and mobilizing for the hips and shoulders.

WOD 040214

Main – CrossFit

Mobility-Work

Smash your shoulders, lats, traps, and triceps. Spend 8-10 minutes mobilizing your shoulders and wrists for better front rack & overhead position. Also be sure to work on internal rotation for better dipping mechanics.

Burgener Warm-up (No Measure)

BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Shoulder Press (3-3-3-3-3 reps)

The barbell will start on the floor. The athletes will clean the bar up before doing the set of presses.

Metcon (No Measure)

With a continuously running clock athletes will perform the following:
Odd Minutes – Power Clean to Push Jerk (95,135) x 2-3 reps
Even Minutes – Muscle Ups x 3-5 reps

Continue this rep scheme for 10 sets or 20 minutes.
Following the shoulder presses, begin to warm up for the metcon by warming up to the working weight for the clean & jerk. After getting ready for the clean and jerks its time to look at the muscle up. Spend a few minutes getting some practice reps in and getting the rings set where you need them. Please scale the loads, the progression for the muscle ups or even the movements as needed. Again this is a training day not a competition day.

Mobility-Work

Conclude the wod by smashing out your upper body and mobilizing your shoulders again.

WOD040114

Main – CrossFit

Skill-Work

Shoulder and Hip mobilization for better OHS position. Also be sure to smash your calves and stretch your ankles.

General Monostructural Warm-Up

Spend a good 7-10 minutes running with bursts of speed thrown in for 7-10 sets.

Burgener Warm-up (No Measure)

BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Skill-Specific Warm-Ups

Do 3 sets of 5-10 reps steadily working your way up to the working weight in the wod. Try not to use a rack during this wod. Yes, that means snatch it up.

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

WOD033114

Main – CrossFit

Mobility-Work

Start by smashing your legs, lats, shoulders and triceps. Then begin to mobilize yourself for better squatting and overhead flexibility. 10 minute time cap
Refer to the following video for some help: https://www.youtube.com/watch?v=HgEgIGE2ZI8

DROMs plus Jumping Rope (No Measure)

Dynamic Range of Motion Drills followed by jumping rope for 4-5 minutes.

Burgener Warm-up (No Measure)

BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Overhead Squat (7 x 3 reps)

Metcon (Time)

21-15-9 for time:
Box Jump 20,24”
Power Snatch 55,75#
C2B Pull-Ups

Cool-down

Following today’s metcon, get-up and go for a “cool down” walk. This can be anywhere from 400-800 meters. Following the walk get to smashing and mobilizing your shoulders, legs, and hips.

WOD032914

Main – CrossFit

Mobility Work

Smash your sore parts but especially your legs, lats, and shoulders. After this, mobilize your hamstrings and hips for squatting and pulling. 10 min cap

General Monostructural Warm-Up

During this time lets jump rope for 8-10 minutes so we can get “warm” but can also work on “the position” for efficient singles and double unders. 10 minute cap

Back Squat (3-3-2-2-1-1-1 reps)

Establish a heavy single without giving up the “position”. 20 min cap

Deadlift (10 x 2 reps Every Minute On the Minute)

Start with something Heavy and see if you can increase the load during the last few sets. Do not trade “the position” for more load. Do it right or not at all.

Mobility-Work

Once again, finish with some more mashing and mobilize your hamstrings, hips, and low back.

WOD032814

Main – CrossFit

Burgener Warm-up (No Measure)

BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Push Jerk (3-3-2-2-2-1-1 reps)

CrossFit Games Open 13.4 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:
3 Clean and Jerk
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

WOD032714

Main – CrossFit

Mobility-Work

Take 10 minutes to do the following: “mash-out” your legs, hips, lats and shoulders with a PVC roller and/or lacrosse ball. Then work on hip and hamstring mobility for improved pulling and squatting positions. Also do some band stretches for better overhead position and improved front rack position.

General Monostructural Warm-Up

For the next 10 minutes, let’s get the heart rate up by doing an “easier” 400-800 meter run AND a 500-1000 meter row. Take a short break in between the run and row to do any other needed band stretches.

Skill-Specific Warm-Ups

Take the next 10 mins to…

Practice Wall Balls. Scale the load and target height accordingly.

Practice Kipping HSPUs. Again scale accordingly, we are looking for good overhead position and efficient movement patterns.

Practice Power Cleans. Warm up to a load that is between 60% and 70% of your one-rep max.

Metcon

Metcon (AMRAP – Rounds and Reps)

20-minute AMRAP
5 Wall Balls
3 Kipping HSPUs
1 Power Clean (@ 60%-70% 1RM)

Cool-down

Upon completing the WOD go for a easy 400-meter walk. Then spend the next ten minutes mashing out once again and working on some more mobility.

WOD032614

Main – CrossFit

Burgener Warm-up (No Measure)

BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Power Snatch (2-2-2-2-2 reps)

Metcon (Time)

2 person Team WOD,

For time:
150 x Pull-Ups “one person at a time”
Run 1200 meters “together”
150 x Burpees “one person at a time”