WODS – March 13 – 18

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Training Purpose

This week we’re going to work on integrating some of the shoulder awareness that we’ve been working on for the past couple of weeks. So of what you’ll see is fairly simple stuff (think single arm OHS), and some of it is a little more complex (think Getups with a 14″ diameter ball).

Don’t be surprised by the return of the GHD Raise / Nordic Hamstring Curl. We’ve been working on your posterior chain control for a bit, and now’s the time to make that work for you.

With Spring rapidly approaching, we’re also going to start increasing the amount of drills/warmups focused on toughening up your feet, ankles, and lower legs. We’re going to start that now, so when you’re out hiking Dog Mountain in a couple of months, it won’t seem like too much of a slog.

Monday

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
Development WOD
A: 3 rounds for time
Row 500m
12/12 OH Plate Walking Lunges, 45/25
21 Toes to Bar

B: 3 rounds
10/10 Seated DB External Rotation
20m Bottom up 90 Degree Carry R
20m Bottom up 90 Degree Carry L

Alt Conditioning WOD
A: 30′ AMRAP
Complete in any order/rep scheme
100 Low Forward Bounding Box Jumps (no higher than 10″)
100 Pushups
100 Squats
100 Cal Row

Recovery
Recovery Breathing
Wall slides at bottom of squat
Slow Side Bend against wall
Down Dog / Cobra / Child’s Pose
Sidelying Windmill

Tuesday, Rowing Team Alternate Workout

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
Monday Development WOD, or
A: Deck of Cards for time as a group
Full 52 card deck. 1/4 BW DBs and KB
Perform the number on the card
Jacks are 11
Queens are 12
Kings are 13
Ace is 14
Clubs are Pushups
Diamonds are KB “Taters”
Hearts are Renegade Rows (per hand)
Spades are KB OH Single Arm Squats (per arm)
Queen of Spades is 13 Burpees.

Recovery
Recovery Breathing
Wall slides at bottom of squat
Slow Side Bend against wall
Down Dog / Cobra / Child’s Pose
Sidelying Windmill

Wednesday

Warm Up
General body warm up if you are early to class.
Sidelying Windmills
Cat/Cow 6-10
Mattress Flippers 3/3
Quadruped/Lateral roll 3/3
FLR/Pushup Plus 10/10
Front Plank 60″
Side Plank 30″/30″
Inverted Plank 60″
Inchworm to stand 3
Squats 10
High Squat to Kneeling 10
Cossack Squat 10
Hanging Shoulder Circles 10/10
Arch Hang 5
Calf Raise Seq 25/25/25
PVC Standing Skin the Cat 15″

3x
40 Heavy Rope Single unders
10/10/10 Leg Swing (per side)
3 easy Broad jump

WOD
Development WOD
A: Ring Muscle Ups, 10×3, r30″,
or
A: C2B Pullups/Russian Dips, 10×3/3, R30″
or
A: Pullup/Dip, 10×3-5/3-5, R30″

B: 4 rounds, 20′ Timecap
3/3 Getups w/ 14″” diameter med ball – if the ball touches the ground or your other hand, the rep does not count.
Run 200m
5 Forward moving Broad Jump Burpees

Alt Conditioning WOD
A: 4 rounds or 30′ AMRAP
20m Forward Bear Crawl 1/2 BW Sled Drag
10 Deadlifts (~ 70% of 3RM if known, otherwise 1.5/1.25xBW)
20m Backwards Bear Crawl 1/2 BW Sled Drag (One hand on ground at all times)
10 Pullups

Recovery
Recovery Breathing
Wall slides at bottom of squat
Slow Side Bend against wall
Down Dog / Cobra / Child’s Pose
Sidelying Windmill

Thursday, Rowing Team Alternate Workout

Warm Up
General body warm up if you are early to class.
Sidelying Windmills
Cat/Cow 6-10
Mattress Flippers 3/3
Quadruped/Lateral roll 3/3
FLR/Pushup Plus 10/10
Front Plank 60
Side Plank 30″/30″
Inverted Plank 60″
Inchworm to stand 3
Squats 10
High Squat to Kneeling 10
Cossack Squat 10
Hanging Shoulder Circles 10/10
Arch Hang 5
Calf Raise Seq 25/25/25
PVC Standing Skin the Cat 15″

3x
40 Heavy Rope Single unders
10/10/10 Leg Swing (per side)
3 easy Broad jump

WOD
Wednesday Development WOD, or
A: For time, 40′ Timecap
Row 40cal
10 Burpees
Row 30cal
20 Burpees
Row 20cal
30 Burpees
Airdyne 20cal
30 Slamballs
Airdyne 30cal
20 Slamballs
Airdyne 40cal
10 Slamballs

Recovery
Recovery Breathing
Wall slides at bottom of squat
Slow Side Bend against wall
Down Dog / Cobra / Child’s Pose
Sidelying Windmill

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
Ring Support 30″
Slow Hanging Shoulder Circles 5/5
Single Arm Shoulder Circles 5/5
Hand Switches 10/10
Standing FRC Hip Circle

Rope Climb Review
Handstand Review

WOD
A: 5 rounds
60″ AMRAP Rope Climb up/down (no sliding) / Rope Hanging Knees to Elbows
60″ AMRAP In Place Spiderman Crawls
60″ AMRAP Wallruns / Handstand walking for distance
60″ AMRAP Jumping Squats
60″ Rest

Recovery
Recovery Breathing
Wall slides at bottom of squat
Slow Side Bend against wall
Down Dog / Cobra / Child’s Pose
Sidelying Windmill

Saturday Scott Special

WOD
CrossFit Games WOD 17.4

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