WODS – March 12 – 18

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
Seated 90/90, 3/3
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 Work
A: Deadlift. Build to a heavy 5 in 10′ with impeccable form.
B1: Bent Over Barbell Row, 4×8-10
B2: 1 Arm KB Push Press, 4×10/10
B3: Weighted Pullups, 4×3-5
B4: Weighted Dips, 4×3-5

Conditioning Work
A: 10′ Any erg or run @ RPE 5-6.
B: Any erg (row/ride/ski/treadmill)
20 rounds, 10″ Sprint / 60″ recovery

Recovery
~5-10′ light recovery / mobility
Breathing practice/ Nasal 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
Seated 90/90, 3/3
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 Work
A: Pistol Squat review, 5-10′.
B: Pistol Squat, 5×3-5/3-5 (add weight/KB if you can do more than 5 unbroken pistols per side)
or
B: Single Leg Squat on Box, 5×3-5/3-5
C: 4 rounds
60″ Front Plank (add band resistance or a plate)
10/10 Side Bridge (add band resistance if necessary)
10 Glute Bridge / Hip Thruster
5/5 Single Arm Hanging Shrug

Conditioning Work
A: Run, 800-1600m @ RPE 5/6
B: 3 RFT
Run 400m
21 Barbell Thrusters, empty bar (45/35)
12 Pullups

Recovery
~5-10′ light recovery / mobility
Breathing practice/ Nasal 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
Seated 90/90, 3/3
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 Work
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: Barbell Hip Thruster, 4×10+10″ Hold
C2: Wallsit, 4×60″
C3: Weighted Calf Raise, 4×15

Conditioning Work
A: 10′ Any Erg @ RPE 5/6
B: “Death by 15m”
On a running clock, complete one 15m sprint for each minute on the clock. Continue until you cannot keep up with the clock.

Recovery
~5-10′ light recovery / mobility
Breathing practice/ Nasal 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
Seated 90/90, 3/3
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 Work
10′ Pulling development work
A: AMRAP Muscle Up
or
A: Reverse Muscle Up Drill, 5-10×3
or
A: Chest to Ring Pullup, 5-10×3
or
A: Pullup Development Work

B: 4 rounds
5 Burpee Box Jump Ups, Mid thigh height box
10/10 Lateral Hurdle Hops
5 Broad Jump to target, body length or greater jump
2x Agility Ladder

Conditioning Work
A: Jump Rope / Double Under Practice, 10′
B: Erg Sprint Intervals, AMRAP 10″ Sprint/60″ rest
Choose an Erg (Airbike/Rower/Skier).
Spend 3-5′ warming up on it and dialing in settings.
Get a flying start and sprint 10″. Note how many calories you make in that time.
Sprint 10″” intervals with 60″ rest until you can no longer maintain your output to within 1-2 calories of your initial output. Active recovery.

Recovery
~5-10′ light recovery / mobility
Breathing practice/ Nasal 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
Seated 90/90, 3/3
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 18.4

Recovery
~5-10′ light recovery / mobility
Breathing practice/ Nasal 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
Seated 90/90, 3/3
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: build to a heavy 3 in 15 min

B. TBD, based on prior day’s Open workout 18.4

Recovery
~5-10′ light recovery / mobility
Breathing practice/ Nasal 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
Seated 90/90, 3/3
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. Muscle-Up: 15 min developmental work
notes-or, Pullup/dip developmental work

B. AMRAP in 10 min:
10 Deadlifts 65/45 lbs
8 Hang Power Cleans 65/45 lbs
6 Push Presses 65/45 lbs

Note-do NOT scale up; go faster if it’s easy!

C. Med Ball 800m w/partner(s)
notes-partner w/ball MUST not be moving forward, stop to receive & throw.

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