201 Workouts of the Week

  • WODS – Feb 19 -25
    Training Purpose
    Monday

    Warm Up
    General body warm up if you are early to class.
    Run/Rope/Ride/Row 5′
    Sidelying Windmills, 3/3
    Deadbug, 3/3
    Cat/Cow, 6-10
    Front Plank 30″
    Inchworm to Stand, 1
    CARS Shoulder Rotations 3/3
    CARS Hip Rotations 3/3
    Neck / Ribcage / Hip Circles, 10/10/10
    Shoulder Diamond / Centration + Stomp, 5/3
    Squat 5
    Squat / Twist 2/2
    Squat / Kneeling 5
    Cossack Squat/Bridge 2/2
    Pushup, 3-5
    FLR/Pushup +, 10/10
    Burpee to Stand, 1
    Hanging Shoulder Circles 5/5
    Arch Hangs 5
    Single Arm Hang/Shrug 5/5

    WOD
    Strength
    A1: Miniband Lateral Monster Walk, 3×10-15/10-15, R10-20″
    A2: Weighted Calf Raises, 3×15/15 @ 21×1, R10-20″
    A3: Barbell Wide Stance Good Morning, 3×10 @ 21×1, R10-30″
    B: Back Squat, 6×3 @ 21×1, R~90″. Build to same weight as 02/14 part “B” in 10′, then do work sets.
    C: Back Squat, 1×15-20+, use 50% of “B” or 1/2 BW, whichever is heavier.

    Conditioning
    A: 10′ Alternating EMOM
    Even 6x 6′ Lateral Jump Burpee
    Odd 2x 10/15/20m Shuttle run
    B: 10′ Alternating EMOM
    Even 15 Wallballs
    Odd 20 KB Swings

    Recovery
    ~5-10′ light recovery / mobility
    Breathing practice/recovery breathing
    Down Dog / Cobra / Child’s Pose
    Prone Scorpions
    Cossack/Lunge/Pigeon

    Tuesday

    Warm Up
    General body warm up if you are early to class.
    Run/Rope/Ride/Row 5′
    Sidelying Windmills, 3/3
    Deadbug, 3/3
    Cat/Cow, 6-10
    Front Plank 30″
    Inchworm to Stand, 1
    CARS Shoulder Rotations 3/3
    CARS Hip Rotations 3/3
    Neck / Ribcage / Hip Circles, 10/10/10
    Shoulder Diamond / Centration + Stomp, 5/3
    Squat 5
    Squat / Twist 2/2
    Squat / Kneeling 5
    Cossack Squat/Bridge 2/2
    Pushup, 3-5
    FLR/Pushup +, 10/10
    Burpee to Stand, 1
    Hanging Shoulder Circles 5/5
    Arch Hangs 5
    Single Arm Hang/Shrug 5/5

    WOD
    Gymnastics
    A: Handstand review/wrist warmup, 5-10′
    B: 2 rounds, 10′ Cap
    30-60″ Handstand Hold
    10 Lunge up to wall or freestanding
    10 Tuck up to wall or freestanding
    5 Pike Press Float
    C: Accumulate in 10′
    20-30 Pullups
    30-50 Pushups
    30-50 Diagonal Knees to Elbows
    D: Proprioception work – Single leg balance assessment. Time your ability to stand on one leg with your eyes open, and with your eyes shut.

    Conditioning
    A: Row 1000 – 2000m for time (more experienced rowers should opt for 2k)
    Rest 10′
    B: Row, “Tabata”

    Recovery
    ~5-10′ light recovery / mobility
    Breathing practice/recovery breathing
    Down Dog / Cobra / Child’s Pose
    Prone Scorpions
    Cossack/Lunge/Pigeon

    Wednesday

    Warm Up
    General body warm up if you are early to class.
    Run/Rope/Ride/Row 5′
    Sidelying Windmills, 3/3
    Deadbug, 3/3
    Cat/Cow, 6-10
    Front Plank 30″
    Inchworm to Stand, 1
    CARS Shoulder Rotations 3/3
    CARS Hip Rotations 3/3
    Neck / Ribcage / Hip Circles, 10/10/10
    Shoulder Diamond / Centration + Stomp, 5/3
    Squat 5
    Squat / Twist 2/2
    Squat / Kneeling 5
    Cossack Squat/Bridge 2/2
    Pushup, 3-5
    FLR/Pushup +, 10/10
    Burpee to Stand, 1
    Hanging Shoulder Circles 5/5
    Arch Hangs 5
    Single Arm Hang/Shrug 5/5

    WOD
    Strength
    A1: Banded Standing Hip Thruster, 3×10, R10-20″
    A2: Nordic Hamstring Curl, 3×5, R10-20″
    A3: Miniband Sidebridge/Clamshell, 3×10/10, R20-30″
    B: Deadlift, 6×3 @ 21×1, R90″, Spend 10′ building to same weight as 02/12 part “B”
    C: Deadlift, 3×5 @ 4040, R40″, use 50% of “B” or 1/2 BW, whichever is heavier.

    Conditioning
    A: 5′ Any erg

    B: “Erg Salad Part 3″
    1-2-3-2-1 Minute AMRAPS, 30” Break between ergs
    Ski-erg or climber
    Airbike
    Rower

    Recovery
    ~5-10′ light recovery / mobility
    Breathing practice/recovery breathing
    Down Dog / Cobra / Child’s Pose
    Prone Scorpions
    Cossack/Lunge/Pigeon

    Thursday

    Warm Up
    General body warm up if you are early to class.
    Run/Rope/Ride/Row 5′
    Sidelying Windmills, 3/3
    Deadbug, 3/3
    Cat/Cow, 6-10
    Front Plank 30″
    Inchworm to Stand, 1
    CARS Shoulder Rotations 3/3
    CARS Hip Rotations 3/3
    Neck / Ribcage / Hip Circles, 10/10/10
    Shoulder Diamond / Centration + Stomp, 5/3
    Squat 5
    Squat / Twist 2/2
    Squat / Kneeling 5
    Cossack Squat/Bridge 2/2
    Pushup, 3-5
    FLR/Pushup +, 10/10
    Burpee to Stand, 1
    Hanging Shoulder Circles 5/5
    Arch Hangs 5
    Single Arm Hang/Shrug 5/5

    WOD
    Gymnastics
    A: Closed Kinetic Chain Upper Extremity Stability Test
    3x, rest 45″.
    Record total number of taps in 15″ each time.

    B: Seated Muscle Up Drill, 5×3-5, R60″
    or
    B: Strict Chest to Ring Pullups, 5×2-5, R60″
    or
    B: 10′ Pullup Development Work

    C: 4 rounds
    Ring L-Sit 30″
    Hollow Hold 30″
    10m Low Bear Crawl w/ ball or plate balance
    10m/10m Lateral Low Bear Crawl w/ ball or plate
    10m Backwards Bear Crawl w/ ball or plate

    D: 5-10′ Double Under review

    Conditioning
    5 rounds, 60″ AMRAP each station, 10″ rest between stations
    1 Arm KB Swings (switch on the fly)
    Burpees
    Lateral Hurdle Hops
    Jump Switch Lunge

    Recovery
    ~5-10′ light recovery / mobility
    Breathing practice/recovery breathing
    Down Dog / Cobra / Child’s Pose
    Prone Scorpions
    Cossack/Lunge/Pigeon

    Friday

    Warm Up
    General body warm up if you are early to class.
    Run/Rope/Ride/Row 5′
    Sidelying Windmills, 3/3
    Deadbug, 3/3
    Cat/Cow, 6-10
    Front Plank 30″
    Inchworm to Stand, 1
    CARS Shoulder Rotations 3/3
    CARS Hip Rotations 3/3
    Neck / Ribcage / Hip Circles, 10/10/10
    Shoulder Diamond / Centration + Stomp, 5/3
    Squat 5
    Squat / Twist 2/2
    Squat / Kneeling 5
    Cossack Squat/Bridge 2/2
    Pushup, 3-5
    FLR/Pushup +, 10/10
    Burpee to Stand, 1
    Hanging Shoulder Circles 5/5
    Arch Hangs 5
    Single Arm Hang/Shrug 5/5

    WOD Specific Movement review and judging brief

    WOD
    2018 CrossFit Games Open WOD 18.1

    Recovery
    ~5-10′ light recovery / mobility
    Breathing practice/recovery breathing
    Down Dog / Cobra / Child’s Pose
    Prone Scorpions
    Cossack/Lunge/Pigeon

    Optional
    Saturday Scott Special

    Warm Up
    General body warm up if you are early to class.
    Run/Rope/Ride/Row 5′
    Sidelying Windmills, 3/3
    Deadbug, 3/3
    Cat/Cow, 6-10
    Front Plank 30″
    Inchworm to Stand, 1
    CARS Shoulder Rotations 3/3
    CARS Hip Rotations 3/3
    Neck / Ribcage / Hip Circles, 10/10/10
    Shoulder Diamond / Centration + Stomp, 5/3
    Squat 5
    Squat / Twist 2/2
    Squat / Kneeling 5
    Cossack Squat/Bridge 2/2
    Pushup, 3-5
    FLR/Pushup +, 10/10
    Burpee to Stand, 1
    Hanging Shoulder Circles 5/5
    Arch Hangs 5
    Single Arm Hang/Shrug 5/5

    WOD Specific Movement review and judging brief

    WOD
    AMRAP in 35 min, try to breathe nasal thru the whole workout:
    Run 800m
    100 Heavy Rope Singles (backwards if advanced)
    50 KB Swings, 36/26 lbs (yes, light – don’t scale up)
    25 Burpees over KB (jumps only, NO step-backs)

    Recovery
    ~5-10′ light recovery / mobility
    Breathing practice/recovery breathing
    Down Dog / Cobra / Child’s Pose
    Prone Scorpions
    Cossack/Lunge/Pigeon

    Optional
    Sunday

    WOD
    Last Sunday of the month. Gym closed, no class.