WODS – March 19 – 24

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 Development Work
A: Hang Power Clean and Jerk, 10′ review and build to a heavy single
B: 10 rounds, 75-80% of “A”, rest 60-90″ between each round
Hang Power Clean
Hang Power Clean
Front Squat
Push Press
Jerk

Conditioning Work
6 rounds
100m BW Sled Drag
100m 1/3 BW Suitcase Carry, switch hands at 50m
5/5 1/2 BW Sandbag Bearhug “B” Stance Squat

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

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 Development Work
A: 10′ Pullup development work
AMRAP Muscle Up
or
Seated Muscle Up Drill / Russian Dip
or
Chest to Ring Pullup / Dip
or
Pullup development

B: 4 rounds
40m Bear Crawl
10 Reverse Dolly Rollout
5/5 1 Arm hanging shrug
10/10 Diagonal Knees to Elbow

Conditioning Work
30′ AMRAP
3 Getup, L
15 1 Arm Swing, L
10 1 Arm OHS, L
10 1 Arm OHS, R
15 1 Arm Swing, R
3 Getup, R

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

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 Development Work
A: Sumo Deadlift, Build to a heavy triple in 15′

B: 4 rounds
5/5 Double KB Front Rack “B” Stance Squat
10 +10″ Hold Barbell Hip Thruster
10 Bent Over Barbell Row
20 Calf raises

Conditioning Work
60″ HH BW Prowler Push
Rest 60″
60″ Airdyne Sprint
Rest 60″
60″ AMRAP Lateral Wallball slam
Rest 60″

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

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 Development Work
A: Narrow Stance Broad Jump to Target practice, 5′
B: Forward shoulder/ukemi roll practice, 5′-10′
C: Narrow Stance Broad Jump to Ukemi Roll combo, 5′
D: Ukemi Roll to Narrow Stance Broad Jump combo, 5′
E: 2 rounds of Conditioning WOD

Conditioning Work
A: 5 rounds, 60″ AMRAP or reps listed
15/15 Low Hurdle Lateral Hops
10 Burpees
15 Tuck Jumps
15/15 Mountain Climbers

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

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 WOD 18.5

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

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
TBD, based on prior day’s Open workout 18.5

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

Optional
Sunday

Last Sunday of month, closed – no class