WODS – Nov 13 – 19

admin201 Workouts of the Week

Training Purpose

We’re in Week 6 of our micro lifting block! It’s MAX OUT TIME!

That is, if you are familiar with the lifts, have more experience with them than just the 6 workouts with each lift that we just completed, and are curious about your 1 rep max.

If you’re more of a novice, we’re actually not really interested in how much weight you can move. We’re particular about technique, if you haven’t noticed. Very often novice lifters will make attempts at a 1RM and everything falls apart, technique wise. Instead of demonstrating the form that they’ve been working on, the novice may try and move more weight than their technical ability allows.

Talk to the coach running the class if you need guidance on making the decision about maxing out.

Monday

Warm Up
General body warm up if you are early to class.
FRC CARS Shoulder Rotations
FRC CARS Hip Rotations
Sidelying Windmills
Prone Scorpion
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Inchworm to Stand
Squat
Squat to Kneeling
Cossack Squat/Tripod/Bridge flow, 5/5
Butterfly to 90/90
FRC 90/90 int/ext rotations
Child’s Pose Lateral Leg Raise, 10/10
FRC Tricep / Rope Stretch
FRC Americana Stretch
Ring Support 30″
Bottom of Ring Dip Support 10″
Hanging Shoulder Circles
Arch Hangs
Single Arm Hang/Shrug

WOD
Development WOD
A: Clean and Jerk
Beginner/Intermediate lifters, 20′ Build to a heavy single
Intermediate/Advanced lifters, 20′ build to a 1RM

B: Back Squat, 3×3@31×1, RAN, Begin with final weight of “A” and build up if possible.

Alt Conditioning WOD
A: 4 rounds, 15′ cap
10 Pullups
15 Pushups
20 Goblet Squats, 1/4 BW

B: Interval Anyerg
Choose any erg (ski, row, bike)
5′ Warmup pace / RPE 5/6
15 rounds (10 minutes)
10″ Sprint / 30″ easy pace

C: 200m 1/2 BW sandbag carry

Recovery
Supine Recovery Breathing
Brettzel
Prone Scorpion
Down Dog / Cobra / Child’s Pose
Half Kneeling Hip Extension

Tuesday

Warm Up
General body warm up if you are early to class.
FRC CARS Shoulder Rotations
FRC CARS Hip Rotations
Sidelying Windmills
Prone Scorpion
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Inchworm to Stand
Squat
Squat to Kneeling
Cossack Squat/Tripod/Bridge flow, 5/5
Butterfly to 90/90
FRC 90/90 int/ext rotations
Child’s Pose Lateral Leg Raise, 10/10
FRC Tricep / Rope Stretch
FRC Americana Stretch
Ring Support 30″
Bottom of Ring Dip Support 10″
Hanging Shoulder Circles
Arch Hangs
Single Arm Hang/Shrug

WOD
Monday Development WOD, or

A: 5/5 TGU, intermediate weight (if max is known, 2 weight classes below that if possible)

B: Interval anything
Choose any of the ergs (row, ski, airbike).
Complete 5′ of warmup pace/ RPE 5/6.
30″ Sprint / 30″ easy pace for 10 rounds.

C: 200m Farmer’s Carry, 1/4BW

Recovery
Supine Recovery Breathing
Brettzel
Prone Scorpion
Down Dog / Cobra / Child’s Pose
Half Kneeling Hip Extension

Wednesday

Warm Up
General body warm up if you are early to class.
FRC CARS Shoulder Rotations
FRC CARS Hip Rotations
Sidelying Windmills
Prone Scorpion
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Inchworm to Stand
Squat
Squat to Kneeling
Cossack Squat/Tripod/Bridge flow, 5/5
Butterfly to 90/90
FRC 90/90 int/ext rotations
Child’s Pose Lateral Leg Raise, 10/10
FRC Tricep / Rope Stretch
FRC Americana Stretch
Ring Support 30″”
Bottom of Ring Dip Support 10″
Hanging Shoulder Circles
Arch Hangs
Single Arm Hang/Shrug

WOD
Development WOD
A: Snatch
Beginner/Intermediate Lifters, 20′ Build to a heavy single
Intermediate/Advanced Lifters, 20′ Build to a 1RM

B: 4 rounds
10 Deadlifts, BW / 3/4 BW
5 Nordic Hamstring Curl (work with a partner)
10 Box Jump Ups, kneecap height

Alt Conditioning WOD
A: 15′ AMRAP
40m Bear Crawl
40m Backwards Bear Crawl
5 Broad Jumps, 8’/6′

B: Development WOD part “B”, replace box jumps with 10 Wallballs

Recovery
Supine Recovery Breathing
Brettzel
Prone Scorpion
Down Dog / Cobra / Child’s Pose
Half Kneeling Hip Extension

Thursday

Warm Up
General body warm up if you are early to class.
FRC CARS Shoulder Rotations
FRC CARS Hip Rotations
Sidelying Windmills
Prone Scorpion
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Inchworm to Stand
Squat
Squat to Kneeling
Cossack Squat/Tripod/Bridge flow, 5/5
Butterfly to 90/90
FRC 90/90 int/ext rotations
Child’s Pose Lateral Leg Raise, 10/10
FRC Tricep / Rope Stretch
FRC Americana Stretch
Ring Support 30″
Bottom of Ring Dip Support 10″
Hanging Shoulder Circles
Arch Hangs
Single Arm Hang/Shrug

WOD
Wednesday Development WOD, or

A: 200 Heavy Rope Singles
B: 4-5 Rounds
Perform each round as fast as possible, and then rest double the interval time. If at the end of 4 rounds you have kept to within 5 seconds of your first round, perform a fifth and final round.

Row or Ski-erg 20 calories
20 KB Swings, 1/4 BW
20/20 walking lunges

Recovery
Supine Recovery Breathing
Brettzel
Prone Scorpion
Down Dog / Cobra / Child’s Pose
Half Kneeling Hip Extension

Friday

Warm Up
General body warm up if you are early to class.
FRC CARS Shoulder Rotations
FRC CARS Hip Rotations
Sidelying Windmills
Prone Scorpion
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Inchworm to Stand
Squat
Squat to Kneeling
Cossack Squat/Tripod/Bridge flow, 5/5
Butterfly to 90/90
FRC 90/90 int/ext rotations
Child’s Pose Lateral Leg Raise, 10/10
FRC Tricep / Rope Stretch
FRC Americana Stretch
Ring Support 30″
Bottom of Ring Dip Support 10″
Hanging Shoulder Circles
Arch Hangs
Single Arm Hang/Shrug

WOD
Development WOD
A: Clean And Jerk, 10′ build to working weight/Technique review
B: Intermediate/Advanced Lifters
“Grace”
30 Clean and Jerks for time, 135/95.

or

B: Beginner/Intermediate Lifters
Clean and Jerk, 3 reps EMOM for 10′, 75-85% 1RM, no failed lifts.

Recovery
Supine Recovery Breathing
Brettzel
Prone Scorpion
Down Dog / Cobra / Child’s Pose
Half Kneeling Hip Extension

Optional
Saturday Scott Special

Warm Up
General body warm up if you are early to class.
FRC CARS Shoulder Rotations
FRC CARS Hip Rotations
Sidelying Windmills
Prone Scorpion
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Inchworm to Stand
Squat
Squat to Kneeling
Cossack Squat/Tripod/Bridge flow, 5/5
Butterfly to 90/90
FRC 90/90 int/ext rotations
Ring Support 30″
Bottom of Ring Dip Support 10″
Hanging Shoulder Circles
Arch Hangs

2x
2/2 Naked Getups
5/5 light One Arm OHS
10 light KB Swings

WOD
“(Some say this is the hardest Crossfit workout ever. It could be…)

“Arnie”: (use a single 70/53 lb KB for all – scale as needed!)
21 TGU right arm
50 KB Swings
21 KB One Arm OHS left arm
50 KB Swings
21 KB One Arm OHS right arm
50 KB Swings
21 TGU left arm

Recovery
Supine Recovery Breathing
Brettzel
Prone Scorpion
Down Dog / Cobra / Child’s Pose
Half Kneeling Hip Extension

Optional
Sunday

Warm Up
General body warm up if you are early to class.
FRC CARS Shoulder Rotations
FRC CARS Hip Rotations
Sidelying Windmills
Prone Scorpion
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Inchworm to Stand
Squat
Squat to Kneeling
Cossack Squat/Tripod/Bridge flow, 5/5
Butterfly to 90/90
FRC 90/90 int/ext rotations
Ring Support 30″
Bottom of Ring Dip Support 10″
Hanging Shoulder Circles
Arch Hangs

2x
5-10 Pushups
10 Squats
20 Heavy Rope Singles

WOD
A. Strict Press + Push Press + Split Jerk: build to a heavy 1+3+1 complex in 15 min (from rack)

B. Teams of 2, for time:
Row 100 cals (switch rowers at will)
200 Wallballs (only one can work at a time)

Recovery
Supine Recovery Breathing
Brettzel
Prone Scorpion
Down Dog / Cobra / Child’s Pose
Half Kneeling Hip Extension