admin201 Workouts of the Week%s Comments

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

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