WODS – Feb 19 -25

admin201 Workouts of the Week

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.