CrossFit WOD, August 16, 2019

New Eternity

Inspiration
RECIPE: Chicken Florentine: MACROS= 375 Calories/39g PRO/9g CARB/18g FAT
http://www.eatingwell.com/recipe/269489/chicken-florentine/

Warm-up
Warm-up
I. 3 ROUNDS
:20 Singles → Fast Singles → Double Unders
10 Groiners
10 Jumping Squats
20 Marching Plank

II. 2 ROUNDS*
5 Inch Worms
5 Behind the Neck Snatch Press
5 Sots press
5 OHS
10 Alt Cossack Squat (back rack optional)
5 Hang Muscle Snatch

*First round with PVC / Second round with barbell.

III. HANG SQUAT SNATCH DRILLS:
3 Behind the Neck Push Jerk
3 Behind the Neck Push Jerk + OHS
5 Snatch Balance
3 Hang Power Snatch
3 Hang Power Snatch + OHS
5 Hang Squat Snatch

Strength
Metcon (5 Rounds for reps)
E2MOM x 10 MINUTES
1 Hang Squat Snatch + 2 Overhead Squats

*Start E2MOM at moderate load and build toward heavy, but doable, set. The squat in the HSS does not count toward the 2 OHS.

Workout
Metcon (AMRAP – Rounds and Reps)
"DOUBLE AMRAP"*

AMRAP x 6 MINUTES
1 Hang Squat Snatch (75/55)
3 Overhead Squats
25 Single Unders

-Rest 2:00-

AMRAP x 6 MINUTES
1 Hang Squat Snatch (75/55)
3 Overhead Squats
25 Single Unders

*The squat in the HSS does not count toward the 3 OHS. In total, athlete must complete 1 HSS then 3 OHS for a total of 4 reps before the DUs.

Metcon (AMRAP – Rounds and Reps)
"DOUBLE AMRAP"*

AMRAP x 6 MINUTES
1 Hang Squat Snatch (115/75)
3 Overhead Squats
25 Double Unders

-Rest 2:00-

AMRAP x 6 MINUTES
1 Hang Squat Snatch (115/75)
3 Overhead Squats
25 Double Unders

*The squat in the HSS does not count toward the 3 OHS. In total, athlete must complete 1 HSS then 3 OHS for a total of 4 reps before the DUs.

SCALING
REPS, LOADING, VOLUME…
Snatch — if the complex proves to be challenging for the athlete have them perform 1 Hang Power Snatch and 1 OHS if possible.
Double Unders — Athletes can practice Double unders today but should spend no more than :20
MOVEMENT ADJUSTMENTS…
Snatch — If the athlete cannot Squat today have them perform 3 Power Snatches for the Strength and 4 for the workout. If the athlete cannot go overhead they can sub for squat cleans and front squats
Double Unders — If the athlete cannot perform Double unders they can sub for 40-50 Singles

News
**UPCOMING EVENTS**
August 24- 8 years TFA Anniversary Party
September 7- "GRIDIRON THROWDOWN" (In House Team Comp)
https://events.membersolutions.com/event_register.asp?content_id=79525&fbclid=IwAR2TlH-GwsIPieiUig72XyxTlpsFDbQB6k3ETgjei7wXgbnZL_6qLSuIYn4
September 21- Prom
October 19- Barbells For Boobs

CrossFit WOD, August 15, 2019

Free Fall

Inspiration
RECIPE: One Pot Greek Pasta: MACROS= 497 Calories/23g PRO/59g CARB/20g FAT
http://www.eatingwell.com/recipe/262954/one-pot-greek-pasta/

Warm-up
Warm-up
I. Game Day

II. 2 ROUNDS
250m Row (Stays the same)**
7 Front Squats (PVC) → OH Squats (PVC)
7 Push-ups → Dip Negative
7 Scap Pull-ups → Pull-ups
7 Sit-ups → Hanging Knee Raises

**ROW FOCUS
RD1: Row 22-24 SPM: Focus on breathing pattern
RD2: Row 24-26 SPM: Focus on fast drive with the legs

III. 250M Row
RD3: Row 26-28 SPM: Focus on hard drive with the legs, recover on the return

Workout
Metcon (AMRAP – Reps)
EMOM x 24 MINUTES*
MIN 1 – Row for Cals
MIN 2 – Up-Down Step-ups (24/20)
MIN 3 – 10m KB Farmer Carry (AHAP)
MIN 4 – Sit-Ups (GHD Optional)

*:45 work / :15 rest for all movements

Metcon (AMRAP – Reps)
EMOM x 24 MINUTES*
MIN 1 – Row for Cals
MIN 2 – Up-Down Box Jump (24/20)
MIN 3 – 10m KB Farmer Carry (AHAP)
MIN 4 – Sit-Ups (GHD Optional)

*:45 work / :15 rest for all movements

SCALING
REPS, LOADING, VOLUME…
KB Farmer Carry — The KB Farmer Carry is intended to be HEAVY…something that allows them to hold on to the bells for the entire :45.
Volume — Keep the volume under control by focusing on set numbers to shoot for at each station from the start of the workout.
MOVEMENT ADJUSTMENTS…
Row –You can change this to :45 of a monostructural movement.
Sit-ups — For those athletes who have exposure to the GHD machine you can scale this up to GHD sit-ups.

Optional Finisher
Warm-up
"RUMP PUMP"

3 SETS
25 Glute Bridge-ups
into…
1:00 Glute Bridge-up Hold

-Rest as Needed b/t Sets-

News
**UPCOMING EVENTS**
August 24- 8 years TFA Anniversary Party
September 7- "GRIDIRON THROWDOWN" (In House Team Comp)
https://events.membersolutions.com/event_register.asp?content_id=79525&fbclid=IwAR2TlH-GwsIPieiUig72XyxTlpsFDbQB6k3ETgjei7wXgbnZL_6qLSuIYn4
September 21- Prom
October 19- Barbells For Boobs

CrossFit WOD, August 14, 2019

Wednesday

Inspiration
RECIPE: Kerala Style Chicken Curry with Coconut Cream: MACROS= 749 Calories/29g PRO/9g CARB/67g FAT
https://www.dietdoctor.com/recipes/kerala-style-chicken-curry-with-coconut-cream

Warm-up
Warm-up
‘Old School Gym Class" Warm-up…

3 ROUNDS
10 High Knees (each)
10 Sit-ups
10 Mountain Climbers (each)
10 Arm Crosses
10 Tuck-Jumps

Extended Warm-up
Warm-up
EMOM x 6 MINUTES
MIN 1 – Run 200m
MIN 2 – Max Slam Balls

Workout
Metcon (7 Rounds for reps)
7 SETS FOR LOAD*
1 Deadlift
1 Power Clean
1 Hang Power Clean
1 Push Press
1 Push Jerk
1 Split Jerk

-Rest as Needed b/t Sets-

*Sets must be performed unbroken. Score load of each round.

SCALING
REPS, LOADING, VOLUME…
Loading — Loading should be something that athletes can perform the set unbroken, the Push Press will definitely be the limiting factor. For newer athletes, the weight should stay at a moderate-light weight across all sets.
MOVEMENT ADJUSTMENTS…
Run — For the Extended Warm-up if athletes cannot Run you can substitute it with 250m on the Rower.
Slam Balls — If you don’t have enough Slam Balls, you can substitute the movement with Plate Ground to OH.
Barbell Complex — For the Barbell Complex, if athletes are unable to go overhead you can turn this into a Clean Complex instead.

News
**UPCOMING EVENTS**
August 24- 8 years TFA Anniversary Party
September 7- "GRIDIRON THROWDOWN" (In House Team Comp)
https://events.membersolutions.com/event_register.asp?content_id=79525&fbclid=IwAR2TlH-GwsIPieiUig72XyxTlpsFDbQB6k3ETgjei7wXgbnZL_6qLSuIYn4
September 21- Prom
October 19- Barbells For Boobs

CrossFit WOD, August 13, 2019

Vultures

Inspiration
RECIPE: Prosciutto Wrapped Asparagus Goat Cheese: MACROS= 222 Calories/11g PRO/1g CARB/19g FAT
https://www.dietdoctor.com/recipes/ket-prosciutto-wrapped-asparagus-goat-cheese

Warm-up
Warm-up
BUY IN…
15/12 Cal Bike (Easy Effort)

3 ROUNDS…
10 DBL KB/DB Bent Over Row
25’ Filly Walking Lunge (R)
25’ Filly Walking Lunge (L)
25’ Cross Body Walk (R)
25’ Cross Body Walk (L)
:20 FR Bottom of Squat Hold

BUY OUT…
15/12 Cal Bike (Hard Effort)

Skill
Warm-up
ON a 10:00 RUNNING CLOCK…
Muscle-Up Skill Development

Beginner – Transition Drills
Intermediate – High Ring Drills
Advanced – Mult. Reps or Strict Work

Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
50/40 Cal Bike
50 Wall Ball (20/14)
10 Jumping Chest to Bar Pull-ups
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
50/40 Cal Bike
50 Wall Ball (20/14)
10 Ring Muscle-Ups

SCALING
REPS, LOADING, VOLUME…
Scale volume to allow athletes to get off the bike in under 4:00, finish the Wall Balls in under 3:00, and cap the muscle ups at 3:00 before moving on to the next round.
MOVEMENT ADJUSTMENTS…
Muscle Ups – Jumping Muscle Up (bar or ring) or burpee jumping pull up. Bike – 70/60 cal row or 800m run
Wall Balls – If cannot squat, medicine ball push press to target can be an option. If cannot press, front rack med ball squats.

News
**UPCOMING EVENTS**
August 24- 8 years TFA Anniversary Party
September 7- "GRIDIRON THROWDOWN" (In House Team Comp)
https://events.membersolutions.com/event_register.asp?content_id=79525&fbclid=IwAR2TlH-GwsIPieiUig72XyxTlpsFDbQB6k3ETgjei7wXgbnZL_6qLSuIYn4
September 21- Prom
October 19- Barbells For Boobs

CrossFit WOD, August 12, 2019

Monday

Warm-up
Warm-up
EMOM x 8 MIN:
Odd: :50 Bike @ 60% → 70% → 80% → 90%
Even: :50 Samson Lunge Stretch → Alt. Cossack Squat → Tempo Air Squat (31X1) → 5/5 Box Step Downs

Strength
Back Squat (1-1-1-1-1)
Back Squat

-Rest at Least 2:00 b/t Sets-

*Week 7 of Squat Cycle. Start heavy and build toward new 1RM.

Workout
Metcon (Time)
FOR TIME
30-20-10
Kettlebell Swing (53/35)|(35/26)
Burpee

CrossFit WOD, August 11, 2019

Sunday

Warm-up
Warm-up
"Rock Paper Scissor" w/ Burpee Penalty!
– Athletes should play 3 sets of 10 games, switching partners after every 10 games. If you lose a game, hit the deck and perform 2 burpees. If you lose a set, hit the deck and perform 10 burpees.

*After the RPS game…

AMRAP x 7 MINUTES
5 PVC Passes
10 Walking Lunges w/ a Twist
25’ Bear Crawl
25’ Crab Walk
5 Broad Jumps w/ 5 Air Squats when you land!

Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES*
8 Push-ups
8 Front Rack Reverse Lunges (75/55)|(65/45)

*Every 2:00 including 3,2,1 go…perform 8 Hang Muscle Snatch (75/55)|(65/45)

Cool Down
Warm-up
FOR RECOVERY
2:00 Quad Smash (L)
2:00 Quad Smash (R)
2:00 Pec Smash (L)
2:00 Pec Smash (R)

CrossFit WOD, August 10, 2019

Saturday

Warm-up
Warm-up
7 MIN PARTNER AMRAP
PARTNER 2 Complete…

1 ROUND OF…
20 MB Russian Twists
10 Box Step Ups
10 MB FS Squats
10 MB G2OH

PARTNER 2 Hold any Static Position…
Plank, Hollow/Tuck Hold, Squat Hold, Active Bar Hang Hold, Chin Over Bar/Ring Row Hold…Partner 2 can switch as needed while Partner 1 works.

Workout
Metcon (Time)
2 ROUNDS FOR TIME
800m Med Ball Run (20/14)|(14/10)*
50/40 Cal Row
25 Box Jumps (30/24)

-30:00 Time Cap-

*MB is recommended but weighted run with other objects DB, KB, Sandbag, etc. can work!

Finisher
Warm-up
ON A 3:00 RUNNING CLOCK…
Accumulate Max Plank

-Rest as Needed-

ON A 3:00 RUNNING CLOCK…
Accumulate Max Wall Sit

CrossFit WOD, August 9, 2019

Friday

Warm-up
Warm-up
500m Row into…

3 ROUNDS FOR QUALITY (really feeling the positions)
10 Barbell Deadlifts (pause at mid-thigh)
7 Hang Muscle Cleans (open rack further each rep)
5 Front Squats (hold bottom and bounce out of hole slow)
3 Strict Presses (press up hard and push body through bar)

Extended Warm-up
Squat Clean Thruster (1×1)
ON A 10:00 RUNNING CLOCK…
Build to "Heavier" Single Squat Clean and Jerk*

*Immediately before workout, build up quickly to 15-25% heavier than workout weight

“CALIFORNIA LOVE” (Time)
FOR TIME
30 Squat Clean & Jerk* (155/105)|(115/75)

*Athletes must perform 5 Burpees after every 5 reps of C&J. Workout ends with 5 Burpees after the 30th rep.

Cool Down
Warm-up
FOR RECOVERY
5:00 Foam Rolling

*Focus on quads and hips

CrossFit WOD, August 8, 2019

Thursday

Warm-up
Warm-up
4 ROUNDS
:30 Bike
25’ Forward Bear crawl
25’ Reverse Bear crawl
8/8 DB Cross Body Single Leg RDL
6/6 SA Half Kneeling DB Arnold Press
4/4 SA DB Overhead Split Squat

Workout
Metcon (AMRAP – Rounds and Reps)
4 SETS
AMRAP x 4 MINUTES
10 Cal Bike
10 Slam Ball (20/15)|(15/10)

-Rest 3:00 b/t Sets-

Optional Cool Down
Warm-up
FOR RECOVERY
400m Slow Walk Focusing on Calm Nasal Breathing

CrossFit WOD, August 7, 2019

Calcutta

Inspiration
RECIPE: SPINACH STUFFED CHICKEN: Macros: 407 Calories/41g PRO/3g CARB/24g FAT
https://thatlowcarblife.com/spinach-stuffed-chicken-2/

Warm-up
Warm-up
AMRAP x 5 MINUTES
10/10 Arm Circles Forward/Backward
10 Lunges With Twist
5 Inch Worms
:20 Second Hollow Rock

Then…

AMRAP x 5 MINUTES
15 Jumping Jacks
10 Alt. Lateral Box Step Ups
5/5 SA DB Press
2 Wall Walks

Extended Warm-up
Warm-up
EMOM x 6 MINUTES
MIN 1 – 5-7 Seated DB Strict Press (Moderate-Light)
MIN 2 – 100m Jog

Then…

SKILL
ON A 6:00 RUNNING CLOCK…
Kipping HSPU Breakdown
A) :10 Wall HS Hold (arms extended) — Kicking up and getting inverted
B) :10 Wall Headstand Hold — bottom of the HSPU with hips against the wall
C) 3 HSPU Negatives (:03 down) — Warming up the shoulders for the HSPU range of motion and working on keeping
D) 5 HSPU Kip (legs only, no press) — Hold the bottom of the HSPU with the hips against the wall and practice bringing the knees into the chest and extending the feet back up against the wall
E) 3-5 Kipping HSPU — the full explosive movement putting the progressions together

Workout
Metcon (Time)
FOR TIME
21-15-9-6
Handstand Push-up
8-8-8-8
DB Box Step-Over (35/25)/(24/20)

*Run 200m After Each Set.

Metcon (Time)
FOR TIME
21-15-9-6
Handstand Push-up
8-8-8-8
DB Box Step-Over (50/35)(24/20)

*Run 200m After Each Set.

SCALING
REPS, LOADING, VOLUME…
HSPU — If the volume is too high today scale the reps to 15-12-9-6 for athletes that may have some HSPU but cannot handle the volume of the prescribed rep range
Box Step Overs — 8 reps is a number athletes should be able to handle, scale the loading to allow for a challenging unbroken set or ditch the weights.
Run — Scale the distance to allow the athletes to complete their run in 1:00-1:10
Movement Adjustments…
HSPU — We can scale these a number of ways today. Athletes can place a mat below their head. Let’s scale to no more than 2 mats, box HSPU will be ok today as they have boxes out, DB Push Press for athletes that are not comfortable being inverted yet.
Box Step Over — These can be scaled to a lower box or box step up. If the athlete cannot step up have them scale to lunges.
Run — Let’s scale to a 250m row today if athletes cannot run. Try to keep them off the bike if possible so we don’t fatigue their pushing ability and there is bike tomorrow.

News
**UPCOMING EVENTS**
August 27- 8 years TFA Anniversary Party
September 7- "GRIDIRON THROWDOWN" (In House Team Comp)
https://events.membersolutions.com/event_register.asp?content_id=79525&fbclid=IwAR2TlH-GwsIPieiUig72XyxTlpsFDbQB6k3ETgjei7wXgbnZL_6qLSuIYn4
September 21- Prom
October 19- Barbells For Boobs