WOD 041214

Main – CrossFit

Mobility-Work

Smash and mobilize your calves and ankles, hips and hamstrings, as well as triceps and shoulders.

DROMs plus Jumping Rope (No Measure)

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

Metcon (Time)

2 person Team WOD,

6 rounds for time of:
Run 400 meters
21 x KB Swings 35,55#
12 x Box Jump and Overs 20,24”

One person at a time and alternating rounds.

WOD 041114

Main – CrossFit

Mobility-Work

Spend 10 minutes, smashing your legs, lats, triceps, and shoulders. From here work on mobilizing your hips and hamstrings for better squatting and pulling. Also work on your overhead position for the pull ups.

DROMs plus Jumping Rope (No Measure)

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

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

Metcon (AMRAP – Rounds and Reps)

12 min Amrap of:
50 x Air Squats
30 x Push-Ups
15 x Pull-Ups

Mobility-Work

After a cool down walk, be sure to once again mobilize you hips, hams, and lower back.

WOD 041014

Main – CrossFit

Mobility-Work

Be sure to spend 10-12 mins smashing and mobilizing yourself for improved squatting, ankle flexion, and the front rack & overhead position.

Skill-Specific Warm-Ups

Take 10 minutes or so and work on your “Pose” with a few running drills. From here begin to get a 800 meter Warm-Up Run, nothing crazy just working on maintaining position and get the heart rate up.

The next thing to work on is the Thruster. Spend 3-5 sets of 5-7 reps warming up to the load for the wod.

Practice a few (not a lot) of Burpee Pull Ups. Scale accordingly.

Metcon (Time)

4 rounds for time of:
Run 400 meters
15 x Thrusters (65,95)
15 x Burpee Pull-Ups

30 minute time cap

WOD 040914

Main – CrossFit

Mobility Work

Mobilize your hips, hamstrings, and shoulders for better squatting, pulling and overhead positions. Keep in mind that if your front rack position sucks spend some more time improving that position.

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

Snatch (3-3-2-2-2 reps)

Clean and Jerk (3-3-2-2-2 reps)

Weighted Sit-ups (100 reps in as few a sets as possible)

Mobility-Work

More mashing and mobilizing for the hips, hamstrings, and shoulders.

WOD 040814

Main – CrossFit

Mobility Work

Spend 10 minutes smashing your calves, thighs, shoulders and lats. Work on mobilizing your calves, hamstrings for better jumping and pulling position. Also be sure to mobilize your upper body for a better overhead position and an improved front rack position.

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Skill-Specific Warm-Ups

Practice each of the movements. Do not wear yourself out just a “few” reps of each movement so you can warm up to the working weights on the kettlebell swings and power cleans as well get some practice on your timing and position for box jumps.

Wittman (Time)

Seven rounds:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24″ box
Post total time.

Mobility Work

More mobilizing and smashing of the shoulders, lats, legs, and calves.

WOD 040714

Main – CrossFit

Mobility-Work

Spend 10 minutes smashing your shoulders, lats, triceps, glutes, and legs. Mobilize your hips for better squatting/pulling positions and work on your overhead position.

DROMs plus Jumping Rope (No Measure)

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

Back Squat (5-5-5-3-3-3 reps)

Skill-Specific Warm-Ups

Following the Squats, begin to warm up to the working Deadlift load for “Diane”. In between your Deadlift warm ups practice 3-7 reps of HSPU. Be sure to scale accordingly, we again are looking for our athletes to not only get a good workout in but to learn the proper mechanics of the HSPU and Deadlift.

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Mobility Work

Following the MetCon, go for a cool down walk. Try to stay moving for 5-8 mins after the wod with a easy but brisk pace. Once back in to the gym, begin mashing and mobilizing your shoulders and hips.

WOD 040514

Main – CrossFit

Mobility-Work

Work on mobilizing your hips, hamstrings and shoulders. Go for an improved pulling position, squatting, and front rack position.
10-12 mins

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon (AMRAP – Reps)

2 person Team WOD

In front of a clock set for 15 mins:
5 mins of Clean & Jerks 95,135
5 mins of SDHP 75, 105
5 mins of Burpees

One partner moves at a time.

Mobility-Work

More smashing and mobilizing of your shoulders, hips, hamstrings.

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.