201 Workouts of the Week

  • Training Purpose

    For this week training will continue the focus on upper body work.

    We’ll be reviewing the pushup pattern as part of the warmup this week. Very often people mistake the pushup as just an arm and chest exercise. We’ll be showing how the pushup is actually a whole body movement.

    The warmup movement puzzle is going to be a ball getup. Don’t worry, we’re going to make it more interesting than last week’s encounter with the getup.

    You may have noticed that the warmups and WODs have had a fair amount of pulling and hanging leg lift work. We’ve got a fair number of people at Blue Ox Athletics who are climbers – bouldering indoors, as well as top rope, technical rock climbing, and mountaineering. The work you do in the gym as part of our WODs is effectively dry land training. Can you see the overlap?

    Monday

    Warm Up
    General body warm up if you are early to class.
    Diaphramatic Breathing, 10-15 Breaths
    Sidelying Windmills 3/3
    Log Roll 3/3
    Armbar/Screwdriver 5/5
    Cat / Cow 6-10
    FRC Bird Dog 5/5
    Front Leaning Rest /Pushup + 10
    Pushup Plank on Fists 30″
    Inchworm to Stand
    Squat 10
    Squat to Kneeling 10
    Squat to Lunge 5/5
    Calf Raise Seq 25/25/25
    30″ Support on Rings / Parallel Bars
    Hanging Shoulder Circles
    Arch Hang (False Grip)

    5′ Pushup Form Review

    WOD
    Development WOD
    A: Muscleups, 10′ AMRAP.
    or
    A: C2B Pullup/Ring Dip 8×3-5/3-5, R30″
    or
    A: C2B Under Bar Row / Pushup, 8×5/5, R30″
    B: 3 RFT / RPE 8/9, 15′ Timecap
    60 Double Unders
    10 1/2 BW Sandbag Squat Cleans
    10/10 1/2 BW Sandbag Front Carry/ Walking Lunges

    Alt Conditioning WOD
    A: Run/Row 1600m / 2000m @ RPE 6/7
    B: 3 RFT / RPE 8/9, 15′ Timecap
    60 Double Unders
    10 1/2 BW Sandbag Squat Cleans
    10/10 1/2 BW Sandbag Front Carry/ Walking Lunges
    C: Run/Row 800m / 1000m @ RPE 5/6 (Recovery Pace)

    Recovery
    Recovery Breathing as necessary
    Lat Stretch / Deep Lunge reach
    Sidebend in back to wall squat x3/3
    Prone Dynamic Blackburn x5
    Down Dog / Cobra / Child’s Pose
    Warrior 1/2

    Tuesday

    Warm Up
    General body warm up if you are early to class.
    Diaphramatic Breathing, 10-15 Breaths
    Sidelying Windmills 3/3
    Log Roll 3/3
    Armbar/Screwdriver 5/5
    Cat / Cow 6-10
    FRC Bird Dog 5/5
    Front Leaning Rest /Pushup + 10
    Pushup Plank on Fists 30″
    Inchworm to Stand
    Squat 10
    Squat to Kneeling 10
    Squat to Lunge 5/5
    Calf Raise Seq 25/25/25
    30″ Support on Rings / Parallel Bars
    Hanging Shoulder Circles
    Arch Hang (False Grip)

    5′ Pushup Form Review

    WOD
    Monday Development, or
    A: Back Squat, 8×3, R90″, use this to build to a heavy 3 by last set
    B1: GHD Raise, 4×3-5 @ 21×1, R10″. If you can do 5 consistently, add weight.
    B2: Seated SLR, feet shoulder width, 4×10/10 w/10″ hold at end, R10″
    B3: Child’s Pose SLR, 4×10/10 w/ 10″ hold at end, R60″

    Recovery
    Recovery Breathing as necessary
    Lat Stretch / Deep Lunge reach
    Sidebend in back to wall squat x3/3
    Prone Dynamic Blackburn x5
    Down Dog / Cobra / Child’s Pose
    Warrior 1/2

    Wednesday

    Warm Up
    General body warm up if you are early to class.
    Sidelying Windmills 3/3
    Log Rolls 3/3
    Cat / Cow 6-10
    Quadruped Thoracic Rotation 5/5
    Straight Leg Fire Hydrant, 5/5
    Pushup Position Shoulder Circes 10/10
    Pushup Plank on Fists 30″
    Inchworm to Stand
    Squat 5
    Squat to Kneeling 5
    Squat to 90/90 3/3
    Cossack Squats 5/5
    Squat/Twist/Reach 5/5
    Ring Support 30″
    Slow Hanging Shoulder Circles 5/5
    Single Arm Shoulder Circles 5/5
    Hand Switches 10/10

    2x
    Single Leg Calf Raise, 20/20/20
    40m Skipping

    WOD
    Development WOD
    A: KB Snatch review
    B: 4 rounds, 1/5-1/4BW
    10 KB Snatch to 1 Arm OHS R
    15 KB Swing/KB Swing-Squat (intermix the swing-squat every other swing. 10 swings / 5 swing squats)
    10 KB Snatch to 1 Arm OHS L
    15 KB “Taters”

    Alt Conditioning WOD
    A: 40′ AMRAP
    Run/Row 1600m/2000m
    Any Order/Rep Scheme
    100 KB Swings, 1/4 BW
    80 Heavy Rope Singles
    30/30 Clubbell Halo
    40m BW HH Prowler Push
    20 Low Ring Pushups

    Recovery
    Recovery Breathing as necessary
    Lat Stretch / Deep Lunge reach
    Sidebend in back to wall squat x3/3
    Prone Dynamic Blackburn x5
    Down Dog / Cobra / Child’s Pose
    Warrior 1/2

    Thursday

    Warm Up
    General body warm up if you are early to class.
    Sidelying Windmills 3/3
    Log Rolls 3/3
    Cat / Cow 6-10
    Quadruped Thoracic Rotation 5/5
    Straight Leg Fire Hydrant, 5/5
    Pushup Position Shoulder Circes 10/10
    Pushup Plank on Fists 30″
    Inchworm to Stand
    Squat 5
    Squat to Kneeling 5
    Squat to 90/90 3/3
    Cossack Squats 5/5
    Squat/Twist/Reach 5/5
    Ring Support 30″
    Slow Hanging Shoulder Circles 5/5
    Single Arm Shoulder Circles 5/5
    Hand Switches 10/10
    Standing FRC Hip Circle

    2x
    Single Leg Calf Raise, 20/20/20
    40m Skipping

    WOD
    Wednesday Development, or
    A: Deadlift, 15′ to a Heavy Single
    B: Back Squat, 15′ to a Heavy Single
    C: Push Press, 15′ to a Heavy Single

    Or

    A: “Linda”
    10-9-8-7-6-5-4-3-2-1 Reps For Time
    Deadlift (1.5 BW)
    Bench Press (BW)
    Clean (3/4 BW)

    Recovery
    Recovery Breathing as necessary
    Lat Stretch / Deep Lunge reach
    Sidebend in back to wall squat x3/3
    Prone Dynamic Blackburn x5
    Down Dog / Cobra / Child’s Pose
    Warrior 1/2

    Friday

    Warm Up
    General body warm up if you are early to class.
    Sidelying Windmills 3/3
    Log Rolls 3/3
    Cat / Cow 6-10
    Quadruped Thoracic Rotation 5/5
    Straight Leg Fire Hydrant, 5/5
    Pushup Position Shoulder Circes 10/10
    Pushup Plank on Fists 30″
    Inchworm to Stand
    Squat 5
    Squat to Kneeling 5
    Squat to 90/90 3/3
    Cossack Squats 5/5
    Squat/Twist/Reach 5/5
    Bottom of Squat Hold 15″/15″
    Ring Support 30″
    Slow Hanging Shoulder Circles 5/5
    Single Arm Shoulder Circles 5/5
    Hand Switches 10/10

    Barbell Warmup/ Squat Clean review

    WOD
    A: Squat Clean, 10′ Build to a heavy single.

    B: 15′ EMOM
    3 Squat Cleans @ 75% “A”
    3 Clapping Pushups

    or

    B: “Elizabeth”
    21-15-9 for time
    Squat Clean 135/95
    Ring Dips

    C: 3 rounds
    3-5 GHD Raises
    5/5 1 Leg KB Deadlift
    3/3 Cossack to Lunge flow

    Recovery
    Recovery Breathing as necessary
    Lat Stretch / Deep Lunge reach
    Sidebend in back to wall squat x3/3
    Prone Dynamic Blackburn x5
    Down Dog / Cobra / Child’s Pose
    Warrior 1/2

    Optional
    Saturday Scott Special, Rowing Team Alternate Workout

    Warm Up
    General body warm up if you are early to class.
    TBD

    WOD
    CrossFit Games Open WOD 17.5

    Optional