WODS: May 27 – April 2

admin201 Workouts of the WeekLeave a Comment

Training Purpose
Monday

Warm Up
General body warm up if you are early to class.
Sidelying Windmills, 3/3
Cat/Cow, 6-10
FLR/Pushup Plus, 10
CARS Shoulder Rotations 3/3
CARS Hip Rotations 3/3
Squat 5
Squat / Twist 2/2
Cossack Squat/Bridge 2/2
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
Run 400m

Review WOD, Scaling.

WOD
CrossFit Hero WOD “Murph”
In a 20# weight vest (Or body armor)
Run 1 Mile
100 Pullups
200 Pushups
300 Squats
Run 1 Mile

Recovery
Recovery Breathing
Brettzel
Down Dog/Cobra/Child’s Pose
Lunge/Hip Extension/Psoas Stretch
Elevated Tricep stretch

Tuesday

Warm Up
General body warm up if you are early to class.
Ribcage reset and core work
Sidelying Windmills, 3/3
Prone Scorpion, 3/3
Child’s Pose SAR, 10/10
Cat/Cow, 6-10
FLR/Push +
TGU, 2/2
Kneeling KB Halo 5/5
Neck / Ribcage / Hip Circles, 10/10/10
FRC Hip/Shoulder
Squat / Goblet Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
KB Swing, 15-20
KB Clean/Press, 5/5
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
10/10/10 Single Leg Calf Raise Seq
20-30 Steps each edge of foot

2x
3/3 KB Windmill or 3/3 KB Bent Press
5 Quadruped Hop

WOD
Strength
A: Deadlift to a heavy 3 in 15′ (85% of CF Total if you did it 05/25/19)
B1: LM 1 Leg RDL, 5×5/5@2121, R30″
B2: Asymmetric Ring Dip, 5×3-5/3-5@21×0, R30″”
C: 3 rounds
30″/30″ 1/2 Kneeling Pallof Press
3/3 Asymmetric Double KB Windmill
15 Medium Band Supinated Grip Bent Over Row

Conditioning
A: 10′ Aerobic Prep/Nasal Breathing
B: 15-20 rounds, any erg
15″ RPE 7/8
60″ RPE 5/6
C: 10′ Recovery / Apnea training

Recovery
Recovery Breathing
Brettzel
Down Dog/Cobra/Child’s Pose
Lunge/Hip Extension/Psoas Stretch
Elevated Tricep stretch

Wednesday

Warm Up
General body warm up if you are early to class.
Ribcage reset and core work
Sidelying Windmills, 3/3
Prone Scorpion, 3/3
Child’s Pose SAR, 10/10
Cat/Cow, 6-10
FLR/Push +
TGU, 2/2
Kneeling KB Halo 5/5
Neck / Ribcage / Hip Circles, 10/10/10
FRC Hip/Shoulder
Squat / Goblet Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
KB Swing, 15-20
KB Clean/Press, 5/5
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
10/10/10 Single Leg Calf Raise Seq
20-30 Steps each edge of foot

2x
3/3 KB Windmill or 3/3 KB Bent Press
5 Quadruped Hop

WOD
Gymnastics
A: 10′ Rope Climb practice, foot free drills
B: Accumulate in 10′
50 Rope Hanging Pullups
100 Rope Hanging Knees to Elbows
C: 4 rounds
10 Ring Dips
30″ Ring L-Sit
10/10 PBar Corkscrew
10 Reverse Dolly Rollout/Pike Press

Conditioning
A: 10′ Aerobic Prep/Nasal Breathing
B: 20′ AMRAP @ RPE 7/8
40m BW Sled Drag
80m 1/3 BW Suitcase Carry (switch hands as needed)
200m 1/2 BW Sandbag Carry
C: 10′ Recovery / Apnea training
Recovery
Recovery Breathing
Brettzel
Down Dog/Cobra/Child’s Pose
Lunge/Hip Extension/Psoas Stretch
Elevated Tricep stretch

Thursday

Warm Up
General body warm up if you are early to class.
Ribcage reset and core work
Sidelying Windmills, 3/3
Prone Scorpion, 3/3
Child’s Pose SAR, 10/10
Cat/Cow, 6-10
FLR/Push +
TGU, 2/2
Kneeling KB Halo 5/5
Neck / Ribcage / Hip Circles, 10/10/10
FRC Hip/Shoulder
Squat / Goblet Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
KB Swing, 15-20
KB Clean/Press, 5/5
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
10/10/10 Single Leg Calf Raise Seq
20-30 Steps each edge of foot

2x
3/3 KB Windmill or 3/3 KB Bent Press
5 Quadruped Hop

WOD
Strength
A: Barbell Strict Press, 10′ to a heavy 3 (85% of 05/25)
B: 1 Arm KB Clean and Press review, build to a heavy 1 per arm in 5 Attempts
C: 20 reps, each arm
1 Arm KB Clean/Press/Thruster, 2 weight steps below “B”
D: 3 Rounds
10m KB/DB Bear Crawl
15″ Low Ring or Floor L-Sits
10/10 Seated KB Russian Twists
10/10 Side plank knee tuck

Conditioning
A: 10′ Aerobic Prep / Nasal Breathing

B: Running Deck of Cards
Perform the number of reps equal to the face value of the card.
Jacks = 11, Queens = 12, Kings = 14, Ace = 15.
Run around the building after each Ace Draw (after the 15 reps are done)
Do all reps with the group
Diamonds are Lateral Hops (per side)
Clubs are Ball Slams
Hearts are Burpees
Spades are Diagonal Squat Thrust (per side)

C: 10′ Recovery Walk / Apnea Practice

Recovery
Recovery Breathing
Brettzel
Down Dog/Cobra/Child’s Pose
Lunge/Hip Extension/Psoas Stretch
Elevated Tricep stretch

Friday

Warm Up
General body warm up if you are early to class.
Ribcage reset and core work
Sidelying Windmills, 3/3
Prone Scorpion, 3/3
Child’s Pose SAR, 10/10
Cat/Cow, 6-10
FLR/Push +
TGU, 2/2
Kneeling KB Halo 5/5
Neck / Ribcage / Hip Circles, 10/10/10
FRC Hip/Shoulder
Squat / Goblet Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
KB Swing, 15-20
KB Clean/Press, 5/5
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
10/10/10 Single Leg Calf Raise Seq
20-30 Steps each edge of foot

2x
3/3 KB Windmill or 3/3 KB Bent Press
5 Quadruped Hop

WOD
Gymnastics
A: Ring Muscle Up, 30 reps or 10′ AMRAP
or
A1: Ring Muscle Up Drills / Reverse Muscle Up, 10×3
A2: Thumb to Armpit Ring Pullup, 10×3
or
A: Strict Chest to Bar Pullup, 30 reps or 10′ AMRAP

B: 4 rounds
3/3 TGU
20m Backwards Bearcrawl KB Drag, 1/4 BW
10 Deck Squat / Burpees

Conditioning
A: 10′ Aerobic Prep
B: Same as Gymnastics

Recovery
Recovery Breathing
Brettzel
Down Dog/Cobra/Child’s Pose
Lunge/Hip Extension/Psoas Stretch
Elevated Tricep stretch

Optional
Saturday Scott Special

Warm Up
General body warm up if you are early to class.
Ribcage reset and core work
Sidelying Windmills, 3/3
Prone Scorpion, 3/3
Child’s Pose SAR, 10/10
Cat/Cow, 6-10
FLR/Push +
TGU, 2/2
Kneeling KB Halo 5/5
Neck / Ribcage / Hip Circles, 10/10/10
FRC Hip/Shoulder
Squat / Goblet Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
KB Swing, 15-20
KB Clean/Press, 5/5
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
10/10/10 Single Leg Calf Raise Seq
20-30 Steps each edge of foot

2x
3/3 KB Windmill or 3/3 KB Bent Press
5 Quadruped Hop

WOD
A. Med Ball Throw/Sprint/Catch 800m w/partner

B. 4 rounds for time, alternating arms each round, 45/30 lb Rx: (2 rds each)
10 One Arm DB Snatch
8 One Arm DB Bent Over Rows
6 One Arm DB Push Presses
4 DB TGU

Recovery
Recovery Breathing
Brettzel
Down Dog/Cobra/Child’s Pose
Lunge/Hip Extension/Psoas Stretch
Elevated Tricep stretch

Optional
Sunday

Warm Up
General body warm up if you are early to class.
Sidelying Windmills, 3/3
Cat/Cow, 6-10
FLR/Pushup Plus, 10
CARS Shoulder Rotations 3/3
CARS Hip Rotations 3/3
Squat 5
Squat / Twist 2/2
Cossack Squat/Bridge 2/2
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
Run 400m

Review WOD, Scaling.

WOD
A. Front Squat to Back Squat: 4 x 1+1 @10-0-X-0; 10 sec rest to switch bar to front rack; 2 min b/t sets.

B. Can you walk 400 meters carrying 50/35-lb. dumbbells ?

A) If not, how far can you go before setting them down?
B) What are the heaviest dumbbells you can carry for 400 meters?

CF contest best for 400m – 90 lb M/51 lb F.

Recovery
Recovery Breathing
Brettzel
Down Dog/Cobra/Child’s Pose
Lunge/Hip Extension/Psoas Stretch
Elevated Tricep stretch

Leave a Reply

Your email address will not be published. Required fields are marked *