WODS – March 5 – 11

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
Supine Diaphragm Mobilization, 3-5 breaths
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 Work
A: Single Leg Double KB/DB Deadlift, 5×5/5@2020
B: 4 rounds
15 1/3 BW KB Swing
10 Midthigh+ Height Box Jump

Conditioning Work
A: 15′ AMRAP
Row or Ski 500m
20m OH 45/25# Plate High Hurdle Walk, maintain good posture throughout

B: 4 rounds
20 1/4 BW KB Swings
20 Knee Height Box Stepups

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
Supine Diaphragm Mobilization, 3-5 breaths
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 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
5/10/15/20m Shuttle Run / Burpee – do a burpee each time you switch directions
20 Knees to Elbow

Conditioning Work
A: 10′, Accumulate
100 KB Swings
50 Ballslams
30 Pushups

B: Gymnastics WOD part “B”

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
Supine Diaphragm Mobilization, 3-5 breaths
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 Work
A: Front Squat, Build to a fast and heavy 5 in 10′
B: Tempo Front Squat, 4×8-10@2020, r40″, 50% of “A” or 1/2 BW
C1: Standing Strict KB/DB Press, 5×5@31×1, R30″
C2: KB Windmill, 5×5/5@2020, R30″
C3: KB Halo, 5×5/5, R30″

Conditioning Work
A: Run 800m-1600m (scale based on your comfort with running)
B: 4 rounds
3/3 Sandbag Getups
5/5 Sandbag Vertical Carry “B” Stance Squats
7/7 Mid Shin Height Sandbag Russian Box Stepups
C: Run 400-800m

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
Supine Diaphragm Mobilization, 3-5 breaths
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 Work
A: Handstand practice
B: Rolling practice
C:

Conditioning Work
A: 30′ AMRAP
40m Asymmetric Farmer’s Carry, 1/3 and 1/4BW
40m HH Prowler Push, 185/135#
200m 1/2BW Sandbag Carry

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
Supine Diaphragm Mobilization, 3-5 breaths
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
CrossFit Games Open WOD 18.3

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
Supine Diaphragm Mobilization, 3-5 breaths
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. Snatch: review, then 3 reps E2MOM for 8 sets.
notes-start at ~70%, then add if technique solid.
+
TBD, based on prior day’s Open workout

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
Supine Diaphragm Mobilization, 3-5 breaths
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
For time:
Row 2000m
100 Wallballs 20/14 lb.
20 Muscle-Ups

Scaling:
*prior to the workout, find a ring setup and a ~8RM angle. Scale the MUs to 20 Ring Rows, done from this angle.

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