WODS – Feb 26 – March 4

Anton Emery201 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 WOD
A: Back Squat, 10′ Build to a heavy 5
B: Back Squat, 4×5@4040, R40″, 50% of “A” or 1/2 BW, whichever is heavier
C1: Standing DB/KB Strict Press, 5×5@31×1, up to 1/3BW+ per hand.
C2: KB Windmill, 5×5/5@2020, 1/4BW+
C3: Dips, 5×3-5

Conditioning WOD
A: 10 rounds, 30′ cap
40m (Down and Back) Backwards BW Sled Drag
10 KB Swings, 1/3 BW
15 Air Squats

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 WOD
A: Closed Kinetic Chain Upper Extremity Stability Test
3x, rest 45″. (if you did not have a chance to do it last week)
Record total number of taps in 15″ each time.
or
A: Handstand play, 5′

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
10-20 Pushups
10 Jumping Deck Squats
30″ Hollow Hold
30″ L-Sit

Conditioning WOD
A: Row 1000m @RPE 6/7
B: Row 2000m for time, take note of average Cal/hr 5′ recovery
C: Row 3-4x500m@85-90% of “”B”” cal/hr power output, R 3′ between intervals

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 WOD
A: Hang Power Clean, Review and build up to a heavy single with excellent form
B: 16′ Alt EMOM
Even 3 Hang Power Cleans, 85% of “A”
Odd 10 Box Jumps to Mid Thigh height

Conditioning WOD
A: TGU, 10′ to a heavy single per arm
B: TGU, 40 reps, 15′ time cap, use a KB that is 2 weight classes below “A”. If you have an imbalance, use the lighter KB for all reps.
C: Practice Double Unders in remaining class time.

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 WOD
A: 10′ Forward roll review and practice – gymnastics and ukemi style rolls
B: 5′ Cartwheel review and practice
C: 5′ Review Narrow Stance/Stagger Stance Broad Jump to target.
D: 10′ AMRAP
5 Narrow Stance Broad Jumps to target
5 Burpee/Lateral Roll
10 Cross Body Knees to Elbow

Conditioning WOD
20′ AMRAP
10/10 KB Clean and Press to OH Squat
10/10 Renegade Row
10/10 Front Plank Shoulder Taps.

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
2018 CrossFit Games Open WOD 18.2

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
A. OHS: review, then 4 x 5,4,3,2 @2311; rest 2-3 min
+
TBD, based on prior day’s Open workout

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

Optional
Sunday

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
A. Movement review, scaling, specific warmup

B. Gertrude – 3 rounds for time:
13 Hang Squat Cleans 95/65 lbs
5 Muscle Ups
21 Double Unders

–2 min rest, then–
Hang Squat Clean: build to a max in 5 min

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