201 Workouts of the Week

  • WODS – Nov 20 – 25
    Training Purpose

    We’re done with the Olympic lifting micro-block!
    The next block is going to start after the Thanksgiving weekend, and we’ll be exploring hand balancing and inversion!
    In the meantime we’re going to play! Since this is not a block week, we’ll be going off script and running one WOD a day, with no repeats!

    Monday

    Warm Up
    General body warm up if you are early to class.
    Sidelying Windmills
    Cat/Cow 6-10
    Mattress Flippers 3/3
    Quadruped/Lateral roll 3/3
    FLR/Pushup Plus 10/10
    Side Plank Elbow Touch 5/5
    Low Bear Shoulder Tap 10/10
    Inchworm to stand 3
    Squats 10
    High Squat to Kneeling 10
    Cossack Squat 10
    Hanging Shoulder Circles 10/10
    Arch Hang 5
    Calf Raise Seq 25/25/25
    PVC Passthroughs 10/10

    WOD
    A: Power clean, build to a moderate weight (75% 1RM) in 10′.

    B: 3 rounds for reps
    60″ AMRAP Power Clean
    60″ AMRAP Lateral Ball Slam
    60″ AMRAP Box Jump to Kneecap height
    60″ AMRAP Pullup
    60″ Rest

    Recovery
    Supine Recovery Breathing
    Brettzel
    Prone Scorpion
    Down Dog / Cobra / Child’s Pose
    Half Kneeling Hip Extension

    Tuesday

    Warm Up
    General body warm up if you are early to class.
    Sidelying Windmills
    Cat/Cow 6-10
    Mattress Flippers 3/3
    Quadruped/Lateral roll 3/3
    FLR/Pushup Plus 10/10
    Side Plank Elbow Touch 5/5
    Low Bear Shoulder Tap 10/10
    Inchworm to stand 3
    Squats 10
    High Squat to Kneeling 10
    Cossack Squat 10
    Hanging Shoulder Circles 10/10
    Arch Hang 5
    Calf Raise Seq 25/25/25
    PVC Passthroughs 10/10

    WOD
    B: 400m run buy in, then 3 rounds
    60″ for distance or 60m (HH Push to 15m, switch to LH Push) HH/LH Prowler Push
    R30″
    60″ AMRAP or 30 reps Wallballs
    R30″
    60″ Max Cal or 30cal Airdyne Sprint
    R30″
    60″ AMRAP or 30 reps KB Swings, 1/4 BW
    R30″

    C: Row/Ride/Run/Rope @ RPE 5/6 (Recovery pace) for 5-10′. You can mix and match, do at least 5 minutes of low intensity work.

    Recovery
    Supine Recovery Breathing
    Brettzel
    Prone Scorpion
    Down Dog / Cobra / Child’s Pose
    Half Kneeling Hip Extension

    Wednesday

    Warm Up
    General body warm up if you are early to class.
    Sidelying Windmills
    Cat/Cow 6-10
    Mattress Flippers 3/3
    Quadruped/Lateral roll 3/3
    FLR/Pushup Plus 10/10
    Side Plank Elbow Touch 5/5
    Low Bear Shoulder Tap 10/10
    Inchworm to stand 3
    Squats 10
    High Squat to Kneeling 10
    Cossack Squat 10
    Hanging Shoulder Circles 10/10
    Arch Hang 5
    Calf Raise Seq 25/25/25
    PVC Passthroughs 10/10

    WOD
    A: 15/15
    KB Clean and Press
    OH Squat
    Windmill
    B: 30 Burpees for time
    C: Double KB Front Rack Hold for Time, 1/4BW per hand

    Recovery
    Supine Recovery Breathing
    Brettzel
    Prone Scorpion
    Down Dog / Cobra / Child’s Pose
    Half Kneeling Hip Extension

    Thursday

    Warm Up
    General body warm up if you are early to class.
    Sidelying Windmills
    Cat/Cow 6-10
    Mattress Flippers 3/3
    Quadruped/Lateral roll 3/3
    FLR/Pushup Plus 10/10
    Side Plank Elbow Touch 5/5
    Low Bear Shoulder Tap 10/10
    Inchworm to stand 3
    Squats 10
    High Squat to Kneeling 10
    Cossack Squat 10
    Hanging Shoulder Circles 10/10
    Arch Hang 5
    Calf Raise Seq 25/25/25
    PVC Passthroughs 10/10

    WOD
    A: With a Partner
    P1 runs 200m
    While P1 is running, P2 completes as many reps as they can from the following list in any rep scheme/any order.
    100 Burpees
    150 Wallballs
    200 KB Swings, 1/4BW
    Tag out at the end of each run, run until all reps are completed from the list.

    Recovery
    Supine Recovery Breathing
    Brettzel
    Prone Scorpion
    Down Dog / Cobra / Child’s Pose
    Half Kneeling Hip Extension

    Friday

    Warm Up
    General body warm up if you are early to class.
    Sidelying Windmills
    Cat/Cow 6-10
    Mattress Flippers 3/3
    Quadruped/Lateral roll 3/3
    FLR/Pushup Plus 10/10
    Side Plank Elbow Touch 5/5
    Low Bear Shoulder Tap 10/10
    Inchworm to stand 3
    Squats 10
    High Squat to Kneeling 10
    Cossack Squat 10
    Hanging Shoulder Circles 10/10
    Arch Hang 5
    Calf Raise Seq 25/25/25
    PVC Passthroughs 10/10

    WOD
    Experienced Lifters
    A: “CrossFit Total”
    In 60 minutes, find your 1RM for Push Press, Back Squat, and Deadlift. Spend some time warming up, and then take 3 attempts per lift.

    -Or-
    Novice/Intermediate Lifters
    A: Push Press to a Heavy 3/3RM in 10′.
    B: Back Squat to a Heavy 3/3RM Back Squat in 15′.
    C: Deadlift to a Heavy 3/3RM in 15′.

    Recovery
    Supine Recovery Breathing
    Brettzel
    Prone Scorpion
    Down Dog / Cobra / Child’s Pose
    Half Kneeling Hip Extension

    Optional
    Saturday Scott Special

    Warm Up
    General body warm up if you are early to class.
    Same warmup as Friday
    +
    3 rounds:
    3/3 Hanging Scap Circles
    5 Pushups
    10m Bear Crawl

    WOD
    A. “Coffland”
    Hang from a pullup bar for 6 minutes*.
    Every time you come off the bar, perform:

    Run 800m

    30 Pushups



    *4 or 2 min total hang scales. Pick a time you estimate you can complete with 4 breaks or less.

    B. 2 rounds:
    5 slow partner Nordic Curls
    10 slow Ab Wheel or Dolly Rollouts

    Recovery
    Supine Recovery Breathing
    Brettzel
    Prone Scorpion
    Down Dog / Cobra / Child’s Pose
    Half Kneeling Hip Extension

    Optional
    Sunday

    Last Sunday of the month, gym closed today.