CrossFit WOD, January 3, 2020

Cleanatte

Warm-up
Warm-up
2:00 Mono Warm-up — Bike, Run, Row or Ski

into…

CHIPPER WARM-UP (5 min cap)
40 Jumping Jacks
30 Mountain Climbers
20 Jump Squats
10 Alt. Lunge with PVC Pass
10 Barbell Strict Press
10 Alt. Elbow Punches
1:00 Alt. Groiners

Strength
Clean and Jerk (1RM)
ON A 25:00 RUNNING CLOCK…
Build to 1RM Clean & Jerk

*Last Seen 9/4/19

(Score is Weight)

Workout
Metcon (Time)
3 ROUNDS FOR TIME
10 Power Clean (155/105)|(115/75)
10 Shoulder to Overhead

(Score is Time)

CrossFit WOD, January 1, 2019

New Year Burner
Today is Open Gym format 1pm-6pm.

Warm-up
Warm-up
1 ROUND
5 Push-Up to Down Dog
:20 Hollow Hold
20 Shoulder Taps
:45 Bike (Light-Mod)

1 ROUND
5 Inch Worm + Push-Up
:20 Hollow Hold
3 Wall Walks
:45 Bike (Mod-Hard)

Skill
Warm-up
ON A 12:00 RUNNING CLOCK…
Practice HS Walk Skill*

*Beginner – Bear Crawl or Box Walk
Intermediate – Box Walk or Guided Walk
Advanced – Guided Walk or Free Walk

(No Measure)

Workout
Metcon (AMRAP – Reps)
EMOM x 15 MINUTES
MIN 1 – MAX Push-Ups
MIN 2 – 16/13 Cal Bike
MIN 3 – MAX V-Ups

(Score is Reps)

Cool Down
Warm-up
FOR RECOVERY
2:00 Foam Rolling Lat (L)
2:00 Foam Rolling Lat (R)

(No Measure)

CrossFit WOD, January 2, 2019

20.5

Warm-up
Warm-up
1 ROUND
1:00 Row (EZ pace)
10 Scap Push-Ups
10 Scap Pull-Ups
5 Wall Ball Front Squats
5 Wall Ball Push Press
5 Wall Ball Thruster

1 ROUND
:30 Row (MOD pace)
10 Kipping Swings
5 Wall Ball Front Squats
5 Wall Ball Push Press to Target
5 Wall Balls

1 ROUND
:30 Row (SPRINT)
10 Kipping Swings
10 Wall Balls

Workout
Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)
For time, partitioned any way:

40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:

40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Finisher
Warm-up
FOR QUALITY
100 Hollow Rocks

(No Measure)

CrossFit WOD, December 31, 2019

Tuesday

Warm-up
Warm-up
2 ROUNDS
10 Alt Box Step up
5/5 DB Strict Press
1:00 Alt. Deadbugs

THEN…

2 ROUNDS
8 Box Jump + Step Down
8/8 DB Push Press *Non-working hand holds DB at shoulder
1:00 Alt. Bird Dogs

THEN…

2 ROUNDS
10 Box Jumps *Fast
10 DB Push Press
1:00 Plank Hold

Workout
“THE 20/20 EXPERIENCE” (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES*
20 Box Jumps (24/20)
20 Push Press (115/75)|(75/55)

*Every 3:00 including 3,2,1 go…perform 20 Sit-Ups

**New Classic Workout– NCFIT Classics are workouts dreamt up by the NCFIT Programming Team that we believe are fun workouts and great tests of fitness. These "named" workouts will show back up on occasion.

(Score is Rounds + Reps)

Cool Down
Warm-up
FOR RECOVERY
2:00 Calf/Achilles Smash on Barbell (L)
2:00 Calf/Achilles Smash on Barbell (R)

(No Measure)

CrossFit WOD, December 30, 2019

Monday

Warm-up
Warm-up
2 ROUNDS
:45 Bike
10 Alt Spiderman Lunges
10 Bootstrap Stretches
5 Inchworms
3 Burpee Broad Jumps

THEN…

3 ROUNDS (W/ Empty Barbell)
5 Snatch Grip RDLs
5 Kang Squats
5 Behind the Neck Press

Strength
Snatch (1RM)
ON A 25:00 RUNNING CLOCK…
Build to 1RM Snatch

*Last Seen 8/28/19

(Score is Weight)

Workout
Metcon (AMRAP – Reps)
ON A 5:00 RUNNING CLOCK…
30 Burpees
Max Reps of Power Snatch (95/65)|(65/45)

(Score is Reps)

CrossFit WOD, December 29, 2019

Sunday

Warm-up
Warm-up
1:00 Foam Roll Upper Back/T-Spine

1 ROUND…
5 Inch Worm + Push-Up
10 Double DB Sumo DL
10 Double DB Bent Over Row

2 ROUNDS…
10 Scap Push-Ups
5 Bootstraps
10 Double DB Swings
10 DB Deficit Push-Ups

After the Warm-Up, have athletes get into groups of 2-3 and grab a barbell to set up on a Bench Press Rack.

1 ROUND EACH with empty bar:
5 Tempo Bench Press (5121) Pausing :01 at the bottom (stay engaged!) and :01 at the top

5 Bench Press- no tempo

Strength
Bench Press (4 x Max Reps)
4 SETS
Max Reps BW Bench Press*

-Rest as Needed b/t Sets-

*If unable to bench press current BW for at least 6-8 reps, perform 5 sets at a weight that 8-10 reps are doable but challenging. Goal is to match reps each set.

Workout
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – 10 DBL DB Ground to OH (50/35)|(35/20)
MIN 2 – 20 Box Jumps (24/20)
MIN 3 – 8 DB Renegade Rows*

*1 Rep = 1 Push-Up + Row L + Row R

Score is weight on the DB.

CrossFit WOD, December 28, 2019

Saturday

Warm-up
Warm-up
3 ROUNDS…
:30 Row (EZ → Mod → Hard)
10 Inch Worms → 10 BW Goodmornings → 10 BB Goodmornings
10 Scap Pull-Ups → 5 Tight Kip Swings → 5 Kipping Hanging Knee Raises

Partner Workout
Metcon (Time)
IN TEAMS OF 2…

4 ROUNDS FOR TIME*
20 Deadlift (275/185)|(185/135)
40 Toe 2 Bar
60 Cal Row

*P1 works while P2 rests. Workout must be completed in order. Split reps b/t partners any way.

**Additional Challenge — Double Overhand Grip for the DL and no bar slamming.

-32:00 Time Cap-

CrossFit WOD, December 27, 2019

Daze Haze

Inspiration
"Your life is a reflection of your habits. If you want different results, choose different habits."
-Unknown

Warm-up
Warm-up
I. 3 SETS FLOW SQUAT WARM-UP
10/8 Cal on Bike
10 Bootstrapper Squats
10 Alt Reverse Lunges w/ a Twist
10 Alt Leg Swings
10 Alt Knee Pull to Chest

II. 2 SETS BARBELL FRONT RACK WORK
:30 L/R Tricep Smash in Rig
10 Alt Front Rack Punches in Rig
10 Elbow Punches from Back Rack

Strength
Front Squat (5-5-5)
5-5-5
Front Squat*

*Set 1 – 30-40% x 5
Set 2 – 40-50% x 5
Set 3 – 50-60% x 5

*Deload week from Wendler. Reps should be smooth and mechanics perfect.

Workout
Metcon (Time)
FOR TIME
21-15-9
Thruster (95/65)|(65/45)
Burpees to Target (6")

-9:00 Hard Cap-

FIT: RX // PER: RX+

SCALING
REPS, LOADING, VOLUME…
Front Squat — the 5-rep mark is great for both newbies and advanced athletes. Adjust the loading as needed today to keep the mechanics perfect…no deviation of the elbow position through the full ROM.
Thruster & Burpee — consider dropping loading in the Thruster to allow athletes to cycle reps in no more than 2 sets per round. 15-12-9 overall is a great option for athletes who can move the weight and want to go heavier but not able to handle the full volume.
MOVEMENT ADJUSTMENTS…
Front Squat — if athlete can’t hold bar in front, can either sub a high bar back squat or clean deadlift.
Thruster — depending on the limitation, either FS or PP could be appropriate today. Athletes not comfortable with the barbell might also try DB Thrusters for the workout.
Burpee — crawl-up and crawl-down can be used today as well as burpee or up-down to a box or bench.

Optional Cool Down
Warm-up
FOR RECOVERY
2:00 Calm Nasal Breathing
4:00 Flow Stretching
2:00 Calm Nasal Breathing

News
NEW YEARS SCHEDULE
Dec 31 morning and 430pm only
Jan 1 open gym 1pm-6pm

CrossFit WOD, December 26, 2019

The Sticky Bandits

Inspiration
"There is no standing still. Every second of every day we are making decisions. The results of those decisions determine the outcomes of our lives."
-Ben Bergeron

Warm-up
Warm-up
I. 3 ROUNDS…
12/10 Cal Bike
30 Singles Unders (RD 1-2)/ Double Unders (RD3)
5 RDL
5 Hang High Pull
5 Hang Muscle Snatch
5 Hang Power Snatch

II. POWER SNATCH DRILLS

Extended Warm-up
Power Snatch (3-3-3*)
3-3-3
Power Snatch*

-Rest as Needed b/t Sets-

*Start moderate and build with small jumps. All reps TNG. Goal is 3 moderate sets of TNG Power Snatch.

*Immediately after each set perform 20 Unbroken Double Unders.

Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
3-2-1 Power Snatch*
10/8 Cal Bike
40 Unbroken Double Single Unders
*Minutes 0-5… 3 reps @ (75/55)
Minutes 5-10…2 reps @ (95/65)
Minutes 10-15…1 rep @ (115/75)

**If trip-up on the rope, start the set of DU or SU over.

Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
3-2-1 Power Snatch*
10/8 Cal Bike
20 Unbroken Double Unders

*Minutes 0-5… 3 reps @ (115/75)
Minutes 5-10…2 reps @ (135/95)
Minutes 10-15…1 rep @ (155/105)

**If trip-up on the rope, start the set of DU or SU over.

SCALING
REPS, LOADING, VOLUME…
Power Snatch – The weight on the barbell should allow for the first set of 3 to be unbroken, the set of 2 to be unbroken or very quick singles, and the last set of 1 to be a quick single.
Double Unders – Scale volume to as low as 10 Double Unders or 20 Single Unders for beginners. Bike – Scale volume to allow athletes to complete this in under :45.
MOVEMENT ADJUSTMENTS…
Power Snatch – Depending on the injury, Hang Power Snatch, Power Cleans, Hang Power Cleans, or Push Press can be viable options.
Double Unders – 10 Slam Balls or 10 Up-Downs can be swapped out if cannot jump.
Bike – 12/10 Cal Row, 10/8 Cal Ski, or 100m Run can be substituted.

News
CHRISTMAS & NEW YEARS SCHEDULE
Dec 26 open at 4pm
Dec 31 morning and 430pm only
Jan 1 open gym 1pm-6pm

CrossFit WOD, December 25, 2019

Wednesday

Warm-up
Warm-up
AMRAP x 5 MINUTES
5 Scap Pull-Ups
5 Kipping Swings
5 Inch Worms + Push-Up
5 Jumping Squats
5 Up Downs

Workout
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

RECOVERY OPTION
Sets 1,3 & 5 – Barbara @ Smooth Pace
Sets 2 & 4 – Row or Bike 5:00 for Cals

Cool Down
Warm-up
FOR RECOVERY
3:00 Slow Pedal on Bike
3:00 Foam Rolling Quads