Warmup: Coaches Choice
Strength Work:
Back Squats
20min E2MOM
5 reps @ 70% of 1RM
Class WOD:
12min AMRAP
OH Walking Lunges 45/25lb plates (down and back on the blue mat)
50 Double Unders (x2 for singles)
Class WOD:
**WELL Tester 2 of 5**
2mins of max effort:
KB Swings 53/35
-rest 2mins-
4mins of max effort:
Wallballs 20/14
-rest 2mins-
6mins of max effort:
Rounds of “Cindy”
Notes: We will discuss movements and weight standards on Wednesday. Also, for this tester you will have 4 scores to log. You will have 1 score for total reps on each movement and 1 overall total rep score.
Crossfit Open WOD 17.1
Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell and 24-in. box
Time cap: 20 minutes
Warm up:
80m Walk/320 Run
10 Shoulder PT/7 V-Rolls
2 Rounds of:
10 Light KB Swings
10 Wallball Thrusters
5 Push-ups
10 Cal Row
Class WOD:
20min AMRAP
10 cal row/bike
15 wallballs 20/14
20 abmat sit-ups
Warm Up: Strength Work
Back Squats
20min E2MOM
5 reps at 65% of 1rm
Class WOD:
**WELL Tester 1 of 5**
500m Row
40 air squats
30 abmat sit-ups
20 push ups
10 pullups
Beginning on a 4-minute clock, complete as many reps as possible of:
25 hanging knee raises
50 single-unders
15 squat cleans, 95 / 55 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
13 squat cleans, 115 / 75 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
11 squat cleans, 135 / 95 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
9 squat cleans, 155 / 115 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
7 squat cleans, 185 / 135 lb.
Stop at 20:00
Day 1
Warm Up- Focus on movement specific
Class WOD
5 Rounds of 6:00 EMOM
Min 1- 8 Power Snatches (95/65)
Min 2- 7 Hang Power Snatches (95/65)
Min 3- 15 AbMat Situps
Min 4- 7 Front Squats (95/65)
Min 5- 8 Over Head Squats (95/65)
Min 6- Rest
It’s been a long week of training…..you should be a little sore by this point…..so let’s flush it all out.
Class WOD:
2 mile run
Warmup:
500m Row
(x2)
3 Wall Walks
5 Burpees
10 Air Squats
Class WOD:
8min AMRAP
5 Deadlifts @ 135/95lbs
10 Burpees
-4 min rest-
8min AMRAP
5 Push Jerks @ 135/95lbs
10 Front Squats @ 135/95lbs
Day 1
Warm up- Class warm up on top of individual
2 Rounds: High Knees, Fanny Whackers and Toy Soldiers PLUS 2 Rounds of Cindy (5 Pull ups, 10 Push ups, 15 Air Squats)
CLASS WOD For Time:
50 Calorie Row (No Bike)
50 Abmat Situps
50 Sumo Deadlift High Pulls (45/35)
50 Wall Balls
50 Sumo Deadlift High Pulls (45/35)
50 Abmat Situps
Strength Work: Push Press
10min EMOM
7reps @ 95/65lbs
Class WOD:
For Time
21-15-9
Deadlift @ 275/155lbs
Box Jumps @ 24/20
Day 2:
Warm Up: Rowing Technique and Drills
-technique overview
-Drill: Strapless rowing
-Drill: Catch pause
Class WOD:
Buy in: 1,000m row*
-then-
100 KBS for time
Each time you break, 10 pushups
*row is not for time. Men can’t row faster than a 1:50 pace and the ladies must stay above 2:05 pace. The focus is technique and being efficient.
Day 1:
Warm Up WOD: NFT
5 Rounds
12 weighted box step ups – HAP
50 Double Unders (75 singles)
Nots: Goal is to move directly form box step ups to the DUs with no rest. Rest as needed between rounds.
Class WOD:
10 Rounds
6 Back squats @ 225/155lbs
5 HSPUs or seated DB presses HAP
4 Sets of DB snatches HAP*
*1 set = performing one rep on each arm
Class WOD:
21-15-9-6
Thrusters 95/65lbs
Wallballs 20/14
+
50 Double Unders between each round. Start on thrusters but end on DUs
Strength Work:
Back Squat
10min EMOM
3reps @ 80% of 1RM
Class WOD:
For total time
1000m row or 60 Cal bike
-rest 5 mins-
500m row or 30 Cal bike
-rest 2mins-
250m row or 20 Cal bike
Day 1:
Warm up WOD:
3 Rounds – 1 every 5 mins
25/20 Cal row/bike
25/20 pushups
25 Abmat sit-ups
25 Jump n Jacks
Class WOD:
15min AMRAP
12 Power Snatches 95/55lbs
10 Wallballs 20/14
8 T2B
Skill:
Deadlift
WOD:
"The Kimball Plus"
7 rounds of:
15 Wall balls (20/14)
10 Push-ups
5 Burpees
20 Singles
Dessert:
"The Nail"
20 Min Partner AMRAP
Partner A completes 100 Singles
Partner B works on
- 2 Burpees
- 10 Mountain Climbers
- 10 Thrusters
(Partner B tries to get through as many rounds as possible before Partner A is done with singles)
Communicate your rounds with your partner!!
Your score is the total rounds of the Burpees, Mountain Climbers, and thrusters...between both partners.
Warm-up:
80m walk, 320m run
10 Shoulder PT, 7 V-Rolls x2
150 Singles
7 Squat therapy, 7 Scap Pull-ups, 7 Scap Push-ups, 7 L's x2
WOD: The Lauderdale
80 AS's
70 Push-ups
60 Sit-ups
50 Pull-ups
Every 5 Minutes run down to the 4th floor and back up
Dessert:
Tabatha Plank holds
Cool-Down
40 m run, 40 m walk
Warm-up:
80m walk, 240m run
10 Shoulder PT, 7 Vrolls, x2
150 singles
7 scap push-ups, 7 Air Squats, 7 Sampson lunges; x2
Skill:
Ring Hangs and Ring Dips, 5x5
WOD: "Walking in a Winter Thruster Land"
For time:
10 Thrusters (55/45), 10 Lunges, 80m Farmer Carry
Then repeat x 12, repeat x14
Dessert:
Ball toss - lateral 10xboth sides, overhead x10, sitting x20