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Thursday 4.14.16 WOD
Max Effort Upper Strength Power Clean + Push Press (Heavy Single) WOD “Hard Target” In 10min complete: 50 Dubs (x3) 30 Burpee Box Jumps (24,20) 40 Fat Bar STOH (100,70,80,60)) 30 Burpee Box Jumps 50 Dubs **If you do not finish in time cap score 10min + 1sec for every remaining rep $ Out 4×15 […]
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Thursday 4.14.16 WOD NOTES
Max Effort Upper Mobility: 4min 0:00 – 1:45 2min each side, http://www.mobilitywod.com/daily/wednesday-april-13th-2016/ Dynamic Warm Up: 5min Strength: 15min Power Clean + Push Press (Heavy Single) NOTES: Why? Ability to work at a heavy PC that is limited by your rep max PP. Build to a heavy with no failures How? Complete the below EMOM to build […]
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Wednesday 3.13.16 WOD
Competition Day WOD “Universal Soldier” 4 Rounds 5 GTOH (155,105,135,95) 5 C2B –5min Rest– 3 Rounds 21 Wall Balls (20,14,14,12) 15 HSPU 9 BW Deadlift –5min Rest– 2 Rounds 200m Run 20 T2B 20 Cal Row **Score total time including rest $ Out 30-20-10 GHD Sit Ups Reverse Hypers
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Wednesday 4.13.16 WOD NOTES
Competition Day Mobility: None Dynamic Warm Up: 5min Movement Demo: 5min WOD: 45min “Universal Soldier” 4 Rounds 5 GTOH (155,105,135,95) 5 C2B NOTES: sub 7min Athletes need to choose a weight they can complete GTOH in quick singles –5min Rest– 3 Rounds 21 Wall Balls (20,14,14,12) 15 HSPU 9 BW Deadlift NOTES: sub 15min Stress […]
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Wednesday 4.13.2016 Crossfit Teens
Warm-up Dynamic- 3-5 minutes, leg heavy 1/2 mile run Weightlifting Back squat (1x1x1x1x1x…) build heavy big jumps 2×2 to warm up 10 lifts or less when adding weight Met-Con 3 Rounds 15 double unders (singlesx3) 10 kb swings 10 sumo deadlift- heavy kb
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Tuesday 4.12.16 WOD
Dynamic Effort Lower Strength Squat Clean (Score 3×3) 1x8x60% 1×6+5# 1×5+5# 4×7+5# 3×3+5# **Starting weight=5% heavier than last week WOD “Byrnsey” 4 MUs –Then– 49 Russian KB Swings (55,35,45,25) 49 Goblet Squats (55,35,35,25) 49/39 Cals on Assault Bike –Then– 9 MUs **20min time cap **1 Rx+ and Rx MU = Scale 2 PU+2PU or MU […]
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Tuesday 4.12.16 WOD NOTES
It is going to be challenging today to get everything in 1 hour. Please read notes throughly. Give 20min on the WOD, expect people to finish in sub 15min Dynamic Effort Lower Mobility: NONE During dynamic warm up tell Athletes that they will complete mobility with barbell during movement demo. Have athletes perform mobility with barbell […]
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Monday 4.11.16 WOD
Dynamic Effort Upper Strength Bench Press (Score 3×3) 1x8x60% 1×6+5# 1×5+5# 4×7+5# 3×3+5# **Starting weight=5% heavier than last week WOD “Double Impact” In 18min Complete: 40 Hang Power Snatches (115,75,95,65) 40 Hang Power Cleans (135,95,115,75) **Drop the bar, complete 5 pull ups before continuing $ Out 3×25 GHD Sit Ups to Parallel
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Monday 4.11.16 WOD NOTES
Dynamic Effort Upper Mobility: 3min 3min 0:00-3:15 http://www.mobilitywod.com/2015/08/14-day-mobility-challenge-7-green-lights-day-14/ Dynamic Warm Up: 5min Strength: 20min Bench Press (Score 3×3) 1x8x60% 1×6+5# 1×5+5# 4×7+5# 3×3+5# **Starting weight=5% heavier than last week NOTES: Similar to yesterday, Athletes should complete a set every 2min to finish in under 15min. WOD: 20min “Double Impact” In 18min Complete: 40 Hang Power Snatches […]
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Monday 4.11.2016 Crossfit Teens
Warm-up Dynamic- concentrate on legs Double Under practice skill work single unders arms close to body flick the wrists jump higher Backsquat back squat from rack 3×3 **complete 3×2 to find working weight. Once at working weight, stay there. Metcon (Time) 21-15-9 push ups kettlebell squats burpees
