CrossFit WOD, July 21, 2019

Sunday

Warm-up
Warm-up
3 ROUNDS
200m Run
50ft Walking Lunge → 50ft KB FR Walking Lunge → 50ft Filly Lunge*
7/7 KB or DB Power Clean
15 Band Pull-Aparts

Workout
Metcon (AMRAP – Rounds and Reps)
"TRIPLE AMRAP"

AMRAP x 5 MINUTES
5 KB Swing (53/35)|(35/26)
5 Wall Ball (20/14)
5 Up-Down
10 KB Swing
10 Wall Ball
5 Up-Down
15 KB Swing
15 Wall Ball
5 Up-Down
…and so on by 5 Reps on KBS/WB. Up-Down stays at 5 Reps throughout.

-Rest 2:00-

AMRAP x 5 MINUTES
Pick-up where you left off!

-Rest 2:00-

AMRAP x 5 MINUTES
Pick-up where you left off!

Finisher
Warm-up
"BEACH BODY ABS"

2-3 SETS
30 Russian Twists (use WB)
30 Heel Taps Over WB

CrossFit WOD, July 20, 2019

Saturday

Warm-up
Warm-up
FBB Warm-up…3 Rounds, Increasing Effort Each Round

1:30 Row or Bike (start slow and end moderate/high in final round)
10 Up-downs
20 Single Unders
10 Russian Step-Ups (knee to chest during step-up with non-plant leg)
20 Hollow Flutters (1L / 1R = 1 Rep)
10 Double Russian KB Swing (light)
:30 Double KB Front Rack Walk (controlled and steady!)

(15:00 Cap on General Warm-up)

Workout
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Metcon (AMRAP – Reps)
ON A 25:00 RUNNING CLOCK…
25 Burpee Box Step-Over (24/20)
50 Cal Bike
100m Walking Lunge
200 Double Unders
200m KB Farmer Carry (70/53)|(53/35)
Then…
Max Cal Row in Remaining Time

Optional Cool Down
Warm-up
FOR RECOVERY
5:00 Flow Stretching

CrossFit WOD, July 19, 2019

Canyon Of Stars

Warm-up
Warm-up
AMRAP X 5 MINUTES
30 Jumping Jacks
10 Push-ups
30 Mountain Climbers
10 Lunges

Partner Strength
Farmer’s Carry (10-9-8-7-6-5-4-3-2-1)
*Work in teams of 3 changing weights as needed. Each teammate finds a max 50ft carry.

-15:00 Hard Cap-

Workout
Metcon (Time)
FOR TIME
40-60-80-60-40
Unbroken Single Unders*
10-20-40-20-10
Toes Toward Bar

*scale the UB aspect first, then scale reps if needed.

Metcon (Time)
FOR TIME
40-60-80-60-40
Unbroken Double Unders*
10-20-40-20-10
Toes to Bar

*scale the UB aspect first, then scale reps if needed.

CrossFit WOD, July 18, 2019

L’Academie Royal

Warm-up
Warm-up
I. Game Day

II. 1 SET
10-15m, Perform movement then Jog Back…
High knees
Butt kickers
Side Skip Jumping jacks (down and back)
Single Leg forward hop (right leg)
Single Leg forward hop (left leg)
Karaokes (down and back)
100m run

III. PULL-UP PRACTICE (5min)
progress through each:
10 Kip Swings
7 Big Kip Swings
3-5 Pull-Ups (scale as needed)
3-5 C2B
max Strict C2B

Workout
Metcon (Time)
FOR TIME
1 Mile Run

into…

50-40-30
Pull-up
Push-up*

*Hand Release Optional

-20:00 Hard Cap-

Scaling
Reps, Loading, Volume…
Run — Scale the distance to allow athletes to complete the run in 10 minutes or less

Pull-ups/Push-ups — scale the volume down for athletes that are less experienced, they can follow 40-30-20 or 30-20-10.

Movement Adjustments…
Push-ups — Scale to box, plate,rig, or banded push-ups. If the athlete cannot perform the push-up, have them sub for DB Floor Press

Pull-ups — Scale to banded pull-ups, jumping pull-ups or ring rows.

CrossFit WOD, July 17, 2019

Cruelification

Warm-up
Warm-up
Partner Warm-up… One athlete on the bike the other with a PVC

1 ROUND
P1: Bike
P2, Complete Full Round
5 Inch Worms
5 Behind the Neck Snatch Press with PVC
5 Behind the Neck Snatch Press from ¼ squat (PVC)
5 Sots Press (PVC)

1 ROUND
P1: Bike
P2, Complete Full Round
5 Overhead Squat
5 Jumping Squat PVC in Back Rack
5 Cossack Squat PVC in Back Rack
5 Hang Muscle Snatch (PVC)

Strength
Snatch (8×1)
EVERY 2:00 FOR 8 SETS
1 Snatch*

*Start moderate-heavy and build to heaviest single rep.

Workout
Metcon (AMRAP – Reps)
EMOM x 12 MINUTES
MIN 1 – :45 Max Power Snatch (65/45)
MIN 2 – :45 Max Cals on Bike
Metcon (AMRAP – Reps)
EMOM x 12 MINUTES
MIN 1 – :45 Max Power Snatch (95/65)
MIN 2 – :45 Max Cals on Bike

Scaling
Reps, Loading, Volume…
In the strength portion today, the loading should allow for a max lift in the snatch. If the athlete is less experienced have them increase to 3-5 reps every 2 minutes. For the workout, the weight should allow for athletes to be able to perform sets of 5-8 consistently.

Movement Adjustments…
Snatch — If the athlete cannot squat today have them perform the power snatch. If they cannot go overhead have them perform squat cleans.

Hang Power Snatch — If the athlete cannot go overhead have them perform hang power clean.

Bike – if all bikes are taken use rower/skier

CrossFit WOD, July 16, 2019

Tuesday

Warm-up
Warm-up
AMRAP X 8 MINUTES
8/8 DB Strict Press
5 Burpees
8 DB Step-ups
5 Ring Rows

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

Workout
Metcon (Time)
FOR TIME
9 Muscle-Ups (Ring or Bar)
50 DB Suitcase Reverse Lunge (50/35)|(35/25)
7 Muscle-Ups (Ring or Bar)
50 DB Push Press
5 Muscle-Ups (Ring or Bar)

*At the top of every minute, including at 3,2,1 go, perform 3 Box Jumps (24/20)

-14:00 Time Cap-

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

*Focus on lats, shoulders, and t-spine.

CrossFit WOD, July 15, 2019

Monday

Warm-up
Warm-up
2:00 EZ Row

Followed By…

3 ROUNDS FOR QUALITY…
:30 Couch Stretch (Left Leg)
:30 Couch Stretch (Right Leg)
:30 Tempo Air Squats (33X1)
:30 Squat Hold

Strength
Back Squat (5×3 (30X1))
Back Squat @65-75% of 1RM*

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

*Week 3 of squat cycle. Same loading or slightly heavier than previous week’s 5×5. Note the slower tempo.

Workout
Metcon (3 Rounds for reps)
EVERY 5:00 FOR 3 SETS
12 Burpee Over Bar
12 Front Squat (135/95)|(95/65)
400m Run

*Rest the remainder of the time until 5:00 then start the next set.

CrossFit WOD, July 14, 2019

Sunday

Warm-up
Warm-up
AMRAP X 5 MINUTES
30 Jumping Jacks
10 Push-ups
30 Mountain Climbers
10 Lunges

Partner Strength
Bench Press (10-9-8-7-6-5-4-3-2-1)
Bench Press (Bodyweight)

*Work in teams of 3 changing weights as needed. Rest as needed b/t sets.

-20:00 Hard Cap-

Workout
Metcon (Time)
FOR TIME
40-60-80-60-40
Plate Jumps*
10-20-40-20-10
Toes to Bar

*Plate jumps are both feet of then on to plate. Fast footwork!

CrossFit WOD, July 13, 2019

Saturday

Warm-up
Warm-up
Partner 400m Jog w/ MB pass

Into…

6 ROUNDS (3 rounds per partner)**
10/8 Cal Bike
20 Alternating Single Leg V-Ups
10 KB Sumo Deadlift High Pulls
20 Suitcase Lunges

**P1 works, while P2 stretches…perform a stretch or hold each round they are "off". Example: Alternating Groiners → Pigeon Stretch → Dead hang / Scap Pull Ups

Workout
“FROZEN ROPE” (AMRAP – Rounds and Reps)
AMRAP x 18 MINUTES
20/15 Cal Bike
2 Rope Climb
20 Plate Squat Clean (45/35)|(25/15)
2 Rope Climb

Cool Down
Warm-up
NOT FOR TIME
400m Walk as a Group*

*Calm nasal breathing only

CrossFit WOD, July 12, 2019

Friday

Warm-up
Warm-up
500m Row (2 min max)
into…

2 SETS…
50 Plate Hops
40 Mountain Climbers
30 Jumping Jacks (Clap overhead & behind the back)
20 Plate Ground to Overheads
10 PVC Pass Through Reverse Lunges (Standing on plate, into deficit lunge)

Extended Warm-up
Warm-up
3 SETS*
4 Strict Press (10X2)
+
4 Push Press (10X2)

*:02 pause at the top of each rep. Superset each set with 20 Glute Bridge-Ups.

SET 1 – Empty Barbell
SET 2 – Building Weight
SET 3 – Workout Weight

Workout
Metcon (Time)
FOR TIME
1000m Row
800m Run
50 KB Swing (53/35)|(35/26)
40 Push Press (115/75)|(95/65)
500m Row
400m Run
25 KB Swing
20 Push Press

-25:00 Hard Cap-