All posts by master

CrossFit WOD, 10-17-18

The Athletic Studio / TAS CrossFit – CrossFit

View Public Whiteboard

Warm-up

Dynamic Warm Up (No Measure)

-jog

-back peddle

-high knees

-butt kicks

-side shuffle

-karaoke

-knee hugs

-quad stretch

-runners lunge

-balance lunge

Clean warm up (No Measure)

-dip & shrug

-high pull

-muscle clean

-front squat

-clean drop

-clean

Weightlifting

Hang Power Clean (Work to a heavy triple, 20 minutes)

Metcon

Metcon (Time)

21 – 15 -9

SDHP, 95/65

T2B
10 minute cap

Barbell must be brought to the hang position before being dropped.

RX+ =

135/95

Post WOD Stretch

Forearm stretch

Competitors extra credit

Metcon (No Measure)

6 rounds

30 seconds bear hug bag hold, 200/150

1:30 rest

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 10-16-18

The Athletic Studio / TAS CrossFit – CrossFit

View Public Whiteboard

Warm-up

Dynamic Warm Up (No Measure)

-jog

-back peddle

-high knees

-butt kicks

-side shuffle

-karaoke

-knee hugs

-quad stretch

-runners lunge

-balance lunge
3 rounds

5 super slow back squats

5 glute bridges w/ barbell

5 squat jumps

Weightlifting

Metcon (Weight)

Every 2:30 for 10 minutes (4 rounds)

-15 air squats right into 5 back squats @ 60%
Athlete’s should transition directly to the back squats. No break between the 15 and the 5.

Scale weight accordingly to complete all rounds.

Metcon

Metcon (Time)

7 rounds for time:

9 calorie row

7 dumbbell front squats, 50/35

5 burpees over the row

Post WOD Stretch

Foam roll:

glutes and hamstrings

Competitors extra credit

Metcon (10 Rounds for distance)

Group A

Max distance unbroken HS walk every 2 minutes for 20 minutes

Group B

2 rounds

3 wall climbs with 5 second hold

5 freestanding HS kick up & holds

then

EMOM, 10 minutes

Odd: HS walk practice for 1 minute

Even: rest

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 10-15-18

The Athletic Studio / TAS CrossFit – CrossFit

View Public Whiteboard

Warm-up

Dynamic Warm Up (No Measure)

-jog

-back peddle

-high knees

-butt kicks

-side shuffle

-karaoke

-knee hugs

-quad stretch

-runners lunge

-balance lunge
-Split jerk foot work, coach’s cadence

-Tall split jerks, coach’s cadence

3 rounds

5 hollow rocks

5 split jerks

5 strict presses from split jerk

Weightlifting

Split Jerk (5 x 3 @ 80%)

From the rack

Metcon

Metcon (AMRAP – Reps)

AMRAP, 11 minutes

18 push presses, 95/65

15 box jumps, 24/20

15 push presses, 115/80

15 box jumps, 24/20

12 push presses, 135/95

15 box jumps, 24/20

9 push presses, 165/115

15 box jumps, 24/20

Max reps push press, 185/135
Score = number of max reps completed.

Scaling:

Push press weight should be scaled from the first weight through out the entire weight progression if any of the weights need to be scaled.

Post WOD Stretch

Thread the needle, 2 minutes each side

Puppy dog pose, 2 minutes

Competitors extra credit

Metcon (5 Rounds for weight)

50M yoke carry every 3 minutes for 15 minutes, going up

ROM WOD (No Measure)

ROM WOD

CrossFit Team WOD, 10-13-18

The Athletic Studio / TAS CrossFit – CrossFit

View Public Whiteboard

Warm-up

Dynamic Warm Up (No Measure)

-jog

-back peddle

-high knees

-butt kicks

-side shuffle

-karaoke

-knee hugs

-quad stretch

-runners lunge

-balance lunge
2 rounds

5 front squats

5 push presses

5 shoulder swings

5 burpees

5/5 dumbbell power snatches

3 rounds

5 thrusters, going up

5 T2B

2 “devil presses”

Metcon

Teams of 2.

One person working at a time.

Metcon (Time)

For time:

45 thrusters, 75/55

45 T2B

45 “devil presses”, 35-35/20-20

45 T2B

45 thrusters, 75/65
RX+ =

115/80

50-50/35-35

Do not drop dumbbells or barbells

Post WOD Stretch

Coach’s choice

Competitors extra credit

Metcon (Time)

Teams of 2

1 person working at a time

For time:

30 ring muscle ups

90 GHD sit ups

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 10-12-18

The Athletic Studio / TAS CrossFit – CrossFit

View Public Whiteboard

Warm-up

Dynamic Warm Up (No Measure)

-jog

-back peddle

-high knees

-butt kicks

-side shuffle

-karaoke

-knee hugs

-quad stretch

-runners lunge

-balance lunge
10 minutes:

2 rounds

5 glute bridges

5 good mornings

5 banded pull aparts

3 rounds

5 back squats

5 strict presses

5 deadlifts

5 minutes each

warm up to 65%-75%

-Back squat

-Strict press

-Deadlift

Weightlifting

10 minutes on the clock for each lift.

Lifts must be performed in the listed order.

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

Post WOD Stretch

Dragon pose, 2 minutes each side

Extended arm childs pose, 2 minutes

Competitors extra credit

Metcon (Time)

For time:

50/40 calorie Assault bike

50 bar touch burpees

50/40 calorie Assault bike

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 10-11-18

The Athletic Studio / TAS CrossFit – CrossFit

View Public Whiteboard

Warm-up

Dynamic Warm Up (No Measure)

-jog

-back peddle

-high knees

-butt kicks

-side shuffle

-karaoke

-knee hugs

-quad stretch

-runners lunge

-balance lunge

Ladder drills (No Measure)

Agility ladder drills

800m Run (No Measure)

Metcon

Pick one, 5K run or 5K row

5k Run (Time)

Max Effort 5k Run
www.usatf.org/routes/view.asp?rID=600365

*3 laps

5k Row (Time)

Max Effort 5k Row

Post WOD Stretch

Banded leg stretch

Competitors extra credit

Gymnastics goat (No Measure)

Work on a gymnastic movement that you either do not like or are not good at.

Metcon (AMRAP – Reps)

AMRAP, 5 minutes

80’/80′ sprint

1 ring muscle up
Add a muscle up every round for the duration of the 5 minutes

Score = total muscle up reps.

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 10-10-18

The Athletic Studio / TAS CrossFit – CrossFit

View Public Whiteboard

Warm-up

Dynamic Warm Up (No Measure)

-jog

-back peddle

-high knees

-butt kicks

-side shuffle

-karaoke

-knee hugs

-quad stretch

-runners lunge

-balance lunge

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip
Warm up to 70% power snatch

Metcon

Metcon (AMRAP – Rounds)

EMOM, 32 minutes

1st minute: 3 power snatches

2nd minute: single arm farmer carry hold, 70/53

3rd minute: single arm farmer carry hold, 70/53

4th minute rest
Snatches:

1 – 4 @ 70%

5 – 8 @ 80%

Farmer carry holds are to be unbroken for the entire minute. Scale accordingly.

Power Snatch (4 x 3 @ 70%)

EMOM weights

Power Snatch (4 x 3 @ 80%)

EMOM weights

Post WOD Stretch

Standing forward fold, 2 minutes

Competitors extra credit

Metcon (3 Rounds for time)

3 rounds each for time:

Max bear hug bag hold, 200/150

3 minute rest between each round

Metcon (No Measure)

4 x 10 box jumps, 40″/32″

Not for time.
-Use jerk box or plyo boxes.

-Ensure that the the two 20″ boxes are stacked and braced against the wall.

-32″ = 30″ ploy and a 45# plate.

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 10-9-18

The Athletic Studio / TAS CrossFit – CrossFit

View Public Whiteboard

Warm-up

Dynamic Warm Up (No Measure)

-jog

-back peddle

-high knees

-butt kicks

-side shuffle

-karaoke

-knee hugs

-quad stretch

-runners lunge

-balance lunge

Clean warm up (No Measure)

-dip & shrug

-high pull

-muscle clean

-front squat

-clean drop

-clean
3 rounds

6 calorie row or bike

5 power cleans, going up

6 alt stationary back rack reverse lunges

Metcon

0 – 12 minutes: metcon

12 – 15 minutes: rest and weights

15 – 20 minutes: 1 RM Hang clean OR hang power clean.

-Barbell must be brought back to the hang position from the back rack before being dropped.

-The floor must remain clear of extra weights. Athletes will retrieve their weights between each lift.

Metcon (Time)

2 rounds for time:

20/16 calorie row

20 power cleans, 95/65

20 alt back rack reverse stationary lunges, 95/65
12 minute cap

20 total lunges

RX+ =

-20 calorie bike

-135/95

Hang Power Clean (Work to a heavy single, 5 minutes )

Log in the appropriate lift. Athletes will complete a hang clean (squat) or a hang power clean. Not both!

Hang Clean (Work to a heavy single, 5 minutes)

Log in the appropriate lift. Athletes will complete a hang clean (squat) or a hang power clean. Not both!

Post WOD Stretch

Supine twist, 1 minute each side

Competitors extra credit

Metcon (4 Rounds for weight)

4 x 10/10 standing bottoms up strict KB press, going up

CrossOver Symmetry (No Measure)

Activation, post work out or Iron Scaps. Look at notes for the routine.
Iron scap

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 10-8-18

The Athletic Studio / TAS CrossFit – CrossFit

View Public Whiteboard

Warm-up

Dynamic Warm Up (No Measure)

-jog

-back peddle

-high knees

-butt kicks

-side shuffle

-karaoke

-knee hugs

-quad stretch

-runners lunge

-balance lunge
3 rounds

10 shoulder swings

6 squat jumps

2 inch worms with push up

Metcon

Barbara (Time)

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

Post WOD Stretch

Foam roll:

athlete’s choice

Competitors extra credit

Tempo & pause front squat (Work to a heavy double)

Tempo & pause front squat

-4 second tempo down

-2 second pause at the bottom

-up fast

2 mile run (Time)

run 2 miles

ROM WOD (No Measure)

ROM WOD

CrossFit Team WOD, 10-6-18

The Athletic Studio / TAS CrossFit – CrossFit

View Public Whiteboard

Warm-up

Dynamic Warm Up (No Measure)

-jog

-back peddle

-high knees

-butt kicks

-side shuffle

-karaoke

-knee hugs

-quad stretch

-runners lunge

-balance lunge
3 rounds

5 hang power cleans

5 S2OH

5 OHS

5 calorie bike

5 squat jumps

Metcon

-Teams of 3.

-All reps shared.

-One person working at a time.

Metcon (AMRAP – Rounds and Reps)

AMRAP, 27 minutes

60/48 calorie Assault bike

60 hang power cleans, 155/105

50/40 calorie Assault bike

50 S2OH, 155/105

40/32 calorie Assault bike

40 OHS, 155/105

30/24 calorie Assault bike

30 dbl KB front rack step up & over, 35-35/26-26 (20″/20″)
Athletes must stand to full extension on top of the box.

Post WOD Stretch

Coach’s choice

Competitors extra credit

Metcon (Time)

Teams of 3

For time:

400 M prowler push, 180/135 (shared)

400 M run (same time/together)
On North A

Non working teammates will wait at the start. Athletes must run back to the start to tag in/out for the duration of the 400 M.

ROM WOD (No Measure)

ROM WOD