All posts by master

CrossFit WOD, 8-15-18

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
3 rounds

10 lunge jumps

10 back rack stationary lunges

10 hollow rocks

Weightlifting

40’/40′ back rack walking lunges (3 set going up)

40′ / 40′ back rack walking lunges from the rack

Metcon

Metcon (Time)

For time:

2000 M row

40 back squats, BW
From the rack

Post WOD Stretch

Foam roll:

glutes and hamstrings

Competitors extra credit

ROM WOD (No Measure)

ROM WOD

Bench Press (Work to a heavy triple)

Gymnastics goat (No Measure)

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

CrossFit WOD, 8-14-18

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 75% squat snatch

Metcon

Metcon (AMRAP – Rounds)

EMOM, 30 minutes

1st minute: 3 snatches, 75%

2nd minute: 6/6 Turkish sit ups, 26/18

3rd minute: 1-3 power snatches

4th minute: Max unbroken L-sit hang

5th minute: rest
-Athlete will choose to complete 1-3 reps for the power snatches at the same weight as the squat snatches.

-Snatches do not have to be TnG

-Scaling for L-sit hold will have athletes with knees up and feet down, making a 90 degree angle with legs

-Athletes must see p their legs straight for the RX L-sit hold

Post WOD Stretch

Extended arm child’s pose, 2 minutes

Thread the needle, 1 minute each side

Competitors extra credit

Metcon (Time)

For time:

80 calorie Assault bike***
*** = 20 double unders every minute on the minute starting at 1:00.

16 minute cap

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 8-13-18

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

Clean warm up (No Measure)

-dip & shrug

-high pull

-muscle clean

-front squat

-clean drop

-clean
Power

Weightlifting

Power Clean (Work to a heavy single, 15 minutes)

Metcon

Metcon (Time)

For time:

30 – 20 – 10

-Double KB hang power cleans, 53-53/35-35

-Bar touch burpees

Post WOD Stretch

Standing forward fold, 2 minutes

Competitors extra credit

Metcon (5 Rounds for distance)

EMOM, 10 minutes

Odd: max distance HS walk

Even: Rest

Metcon (No Measure)

4 rounds

8/8 tricep kick backs

8 partner leg curls

8/8 dumbbell up right rows

ROM WOD (No Measure)

ROM WOD

CrossFit Team WOD, 8-11-18

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

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
2 rounds

5 calorie bike

5 calorie row

10/10 upright dumbbell rows

Weightlifting

Teams of 2

Snatch (Work to a heavy double, 10 minutes)

Metcon

Teams of 2

Metcon (AMRAP – Rounds and Reps)

AMRAP, 20 minutes

12 snatches // 36 alt. dumbbell power snatches, 50/35

——————————–

-25/20 calorie Assault bike

-8 bar muscle ups
Snatch weight = 75% of the average of the team’s 2 reps snatch from today.

Bar muscle up scale =

16 jumping CHEST TO BAR pull ups

One round is complete when the team completes 8 BMU or 16 JC2B

At 3-2-1-GO, Athlete 1 will complete 12 squat snatches. At the same time Athlete 2 will complete 36 dumbbell power snatches. When they are both done with their reps they will share 25/20 calories on the Assault bike and then share 8 bar muscle ups. The team will then switch movements for the next round. Athlete 1 will complete the dumbbell power snatches while Athlete 2 completes the squat snatches. When they are both done they will share another set of 25/20 on the Assault bike and 8 bar muscle ups. Teams will continue this for the duration of the 20 minutes.

Post WOD Stretch

Coach’s choice

Competitors extra credit

Metcon (Time)

2 rounds for time:

80’/80′ yoke carry, 395/275

80/80′ bear hug bag carry, 200/150

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 8-10-18

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

Clean warm up (No Measure)

-dip & shrug

-high pull

-muscle clean

-front squat

-clean drop

-clean
3 rounds

4 strict presses

4 tall split jerks

4 split jerks

or

3 rounds

4 strict presses

4 push jerks

Weightlifting

Clean and Jerk (5 x 3 @ 75%, 18 minutes)

Squat clean

Any jerk

Does not have to be TnG

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP, 12 minutes

3 rounds

8 clean & jerks, 115/80

30 double unders

then

2 rounds

8 clean & jerks, 135/95

30 double unders

then

max rounds

8 clean & jerks, 185/135

30 double unders
Scaling suggestions =

65/45

95/65

115/80

95/65

115/80

135/95

Double under scale = hip touches

Post WOD Stretch

Foam roll:

athlete’s choice

Competitors extra credit

Snatch Pull (5 x 2 @ 102% of 1 RM snatch)

Metcon (No Measure)

4 rounds not for time:

8 dumbbell hammer curls, going up

8 dumbbell upright rows, going up

8 partner leg curls
Sets should be consecutive.

Rest as need between rounds

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 8-9-18

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
3 rounds

100 M run (1 lap)

100 M row

5 calorie bike

Metcon

Metcon (Time)

For time:

800 M run

500 M row

rest 2 minutes

500 M row

800 M run

rest 2 minutes

400 M run

40 / 32 calorie Assault bike

rest 2 minutes

40 / 32 calorie Assault bike

400 M run
42 minute cap

Post WOD Stretch

Banded leg stretch

Competitors extra credit

Metcon (Weight)

As much weight as possible in 5 minutes:

Atlas stone to shoulder
Athlete will pick one stone to lift from the ground to their shoulder for 5 minutes. The score will is the number of lifts multplied by the weight of the stone.

ROM WOD (No Measure)

ROM WOD

Barbell Goat work (No Measure)

Work on a barbell movement that needs improvement.

CrossFit WOD, 8-8-18

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
4 rounds

5 good mornings

5/5 single arm Russain KBS

5/5 stationary lunges

Metcon

Metcon (AMRAP – Rounds)

EMOM, 24 minutes

1st minute: 3 deadlifts, 80-85%

2nd minute: 20 Russian KBS, 70/53

3rd minute: 16 alt. side lunges

4th minute: rest

Post WOD Stretch

Single leg straddle, 1 minute each side

Seated forward fold, 2 minutes

Competitors extra credit

Metcon (Time)

Teams of 2

4 rounds for time

.25 mile Woodway run

20 burpees

10 muscle ups

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 8-7-18

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
With PVC then with barbell

Weightlifting

Snatch complex; PS, BKHPS, HPS (Work to a heavy single of the complex)

-Power snatch

-Below the knee hang power snatch

-Hang power snatch
20 minutes

Metcon

Metcon (AMRAP – Reps)

AMRAP, 9 minutes

3 power snatches, 115/80

3 T2B

3 pull ups

6 power snatches

6 T2B

6 pull ups

9 power snatches

9 T2B

9 pull ups

……….cont. to add 3 reps for each movement for the duration of the 9 minutes.
3’s = 9

6’s = 27

9’s = 54

12’s = 90

15’s = 135

18’s = 189

21’s = 252

Post WOD Stretch

Banded shoulder stretch

Competitors extra credit

Metcon (No Measure)

5 rounds not for time:

10 back extensions

10 GHD sit ups

30 Rt / 30Lt second side plank

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 8-6-18

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 super slow back squats

5 back rack squat jumps

5 glute bridges

Warm up to 60%

Weightlifting

Back Squat (5 x 5, 20 minutes)

1st set:60-65%

2nd set: 65-70%

3rd set: 70-75%

4th set: 70-75%

5th set: athlete’s choice

Metcon

Metcon (Time)

3 rounds for time:

21 air squats

15 ring dips

9 strict HSPU

Post WOD Stretch

Foam roll:

quads and hamstrings

Competitors extra credit

Metcon (Time)

7 rounds for time:

10/8 calorie Assault bike

20 second unbroken bag bear hug hold, 200/150

ROM WOD (No Measure)

ROM WOD

CrossFit Team WOD, 8-4-18

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
4 rounds

20 double unders (plate hops)

5/5 up right rows

10 shoulder swings

5 deadlifts, going up each rounds starting with barbell

Continue to warm up to DL working weight

Metcon

-Teams of 2

-One person working at a time

-All reps are shared

Metcon (Time)

5 rounds for time:

80 double unders (plate hops)

40 SDHP, 70/53

20 T2B

10 deadlifts, 315/220

Post WOD Stretch

Coach’s choice

Competitors extra credit

Metcon (Time)

For time:

10/8 calorie Assault bike

5 snatches, 145/100

10/8 calorie Assault bike

3 snatches, 165/115

10/8 calorie Assault bike

1 snatches, 185/135
Athletes may use 3 barbells or have someone change theri weights.

ROM WOD (No Measure)

ROM WOD