All posts by master

CrossFit Team WOD, 2-23-19

The Athletic Studio / TAS CrossFit – CrossFit

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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
Coach’s choice

Metcon

Teams of 2

Metcon (AMRAP – Rounds and Reps)

AMRAP, 12 minutes:

40 KBS, 70/53 (shared)

400 M run (together)

40 alt stationary goblet lunges, 70/53 (shared)

40 double unders (each/same time)



rest 2 minutes

then



AMRAP, 12 minutes:

60 ball slams, 20/15 (shared)

300 M run (together)

60 alt stationary lunges (shared)

30 double unders (each/same time)

Post WOD Stretch

Coach’s choice

Competitors extra credit

Teams of 2

15 G2S w/ bag, 200/150

12 legless rope climbs

15 G2S w/ bag, 200/150

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 2-22-19

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

10 up & outs

10 squat jumps

2 rounds

10 good mornings

10 air thrusters

2 rounds

9 wall balls

9 calorie row

Metcon

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 9-ft. target

Women throw 10-lb. ball to 9-ft. target

Weightlifting

Optional!

Power Clean (5 x 3 at below listed percentages)

65%

70%

70%

75%

80%

Post WOD Stretch

Banded lat stretch

Pigeon pose

Competitors extra credit

Metcon (Time)

3 rounds for time:

0.15 mile Woodway run

54′ HS walk

Metcon (No Measure)

4 x 12 incline dumbbell bench press, 50-50/35-35

CrossOver Symmetry, recovery (No Measure)

CrossOver Symmetry , recovery

CrossFit WOD, 2-21-19

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

20 hip touches

10 fluter kicks (3 count)

7 calorie bike

Metcon

Metcon (AMRAP – Reps)

EMOM, 14 minutes

1st minute: max plate hops, 10#/10# plates

2nd minute: max bus drivers, 35/26

3rd minute: rest
Score = total reps

3 minute rest

then

Metcon

Metcon (Calories)

AMRAP, 20 minutes

10 calorie Assault bike

200 M run (2 laps inside)

15 calorie Assault bike

200 M run (2 laps inside)

20 calorie Assault bike

200 M run (2 laps inside)

25 calorie Assault bike

200 M run (2 laps inside)

………….continue to add 5 calories every round.
Score = total calories

Post WOD Stretch

Foam roll:

calves & lower back

Competitors extra credit

Reverse Lunges (3 x 8/8, going up)

Form over heavy weight!!

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 2-20-19

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

3 centipedes with 5 second hold

5/5 dumbbell strict press

15 second HS box hold

Skill WOD

Group A:

HSPU:

progressions, scaling and perfect practice.

Group B:

Metcon (AMRAP – Reps)

EMOM, 12 minutes

Minutes 1, 2, 3, 4:

5-10 parallette HSPU (strict or kipping)

Minutes 5, 6, 7, 8:

5-10 deficit HSPU (strict or kipping, 45-45/25-25

Minutes 9, 10, 11, 12:

5-10 HSPU (strict or kipping)
Score = total HSPU

Metcon

Metcon (Time)

5 rounds for time:

10 C2B pull ups

10/10 dumbbell push presses, 50/35
Scaling:

C2B:

1) Pull ups

2) Jumping C2B

Post WOD Stretch

Extended arm child’s pose

Competitors extra credit

Metcon (Time)

Teams of 2

3 rounds for time:

10 in sync T2B

10 axle bar power cleans, 155/105 (shared)
Axle bar weighs 15#

Skill WOD

Group A:

Practice and perfect double unders

Group B:

3 x 50 unbroken double unders

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 2-19-19

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 front squats

10 hollow rocks

10 banded pull aparts

Weightlifting

Front Squat (20 minutes to find a 20 rep max)

From the rack

Metcon

Metcon (AMRAP – Reps)

AMRAP, 12 minutes

5 renegade rows, 50-50/35-35

20 singles

5 front squats, 205/145

20 double unders
Renegade rows = 1/1, 2/2, 3/3, 4/4, 5/5

Front squats = from the ground

Scaling:

-Front squat weight, if scaling should be about 60-70% of 1 RM

-Double unders = singles

1 round = 50 reps

Post WOD Stretch

Quad stretch

Foam roll:

quads, hamstrings and calves

Competitors extra credit

Heaving Snatch Balance (Work to a heavy triple)

Metcon (Distance)

AMRAP, 10 minutes

Max distance Assault bike

CrossFit WOD, 2-18-19

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 good mornings

10 up & outs

10 banded tricep extensions

Warm up to working weight

Weightlifting

Deadlift (5 x 4 @ 75%-80%)

Same weight for all 5 sets

Metcon

Metcon (Time)

For time:

21 – 15 – 9

-Deadlifts, 225/155

-Ring dips

-Ab mat sit ups

Post WOD Stretch

Supine twist

Competitors extra credit

Metcon (No Measure)

5 rounds not for time

8/8 hammer curls

8 banded pull aparts with 3 second hold

Metcon (5 Rounds for time)

Every 4 minutes for 20 minutes

-500 M row for time

ROM WOD (No Measure)

ROM WOD

CrossFit Team WOD, 2-16-19

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
Coach’s choice

Metcon

-Teams of 3

-Two people working at a time for the in sync movements.

-One barbell per team.

Metcon (AMRAP – Rounds and Reps)

AMRAP, 20

60 in sync box jump on & overs, 24/20

42 in sync bar touch burpees

18 S2OH, 185/135
-No lateral jumps

Post WOD Stretch

Coach’s choice

Metcon (Time)

Teams of 2

3 rounds for time:

50 double unders (each / same time)

8 in sync bar muscle ups

0.5 mile Woodway run (shared)

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 2-15-19

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

10 glute bridges

10 squat jumps

Weightlifting

pause back squats (Work to a heavy double, 3 second pause)

no redip
12 minutes on the clock

Metcon

Metcon (AMRAP – Reps)

AMRAP, 10 minutes

20/16 calorie row

20 back squat, 135/95

20/16 calorie row

20 back squat, 185/135

20/16 calorie row

20 back squat, 215/150

20/16 calorie row

20 back squat, 235/165

max calorie row
From the rack.

Scaling:

If scaling is necessary, scale the entire progression of weight for the back squat. Do not start RX and make small jumps.

Options:

95/65 115/80

115/85 155/95

135/95 185/135

175/125 215/150

Reps finishing last set of 20 back squats =

M: 160 reps

W: 144 reps

Post WOD Stretch

Foam roll:

Quads, glutes & hamstrings

Competitors extra credit

Metcon (Time)

Teams of 2

4 rounds for time:

8 G2OS w/ bag, 200/150

50M / 50M yoke carry, teams BW
yoke weighs 115#

ROM WOD (No Measure)

ROM WOD

Metcon (No Measure)

5 rounds not for time:

20 unbroken hollow rocks

1 minute / 1 minute single arm farmer carry hold.

CrossFit WOD, 2-14-19

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

1 minute bike

12 straight leg sit ups

12 PVC pass throughs

Metcon

Metcon (4 Rounds for calories)

Each for calories:

4 rounds

-45 seconds max calorie Assault bike sprint

-2 minute rest

Metcon

Metcon (Time)

3 rounds for time:

600 M run

30 T2B
Scaling:

T2b = K2E or supine toes to rig

No knee raises.

Post WOD Stretch

Banded leg stretch

Competitors extra credit

Metcon (Time)

For time:

20 deadlifts, 225/155

3 legless rope climbs

15 deadlifts, 225/155

2 legless rope climbs

10 deadlifts, 225/155

1 legless rope climbs

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, 2-13-19

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

Weightlifting

Power Snatch (3 reps every 3 minutes for 15 minutes)

5 x 3

1st: 65%

2nd: 70%

3rd: 75%

4th: 80%

5th: 85%

Does not have to be TnG

Metcon

Metcon (Time)

For time:

18 power snatches, 95/65

50 double unders

15 power snatches, 95/65

50 double unders

12 power snatches, 95/65

50 double unders

9 power snatches, 95/65

50 double unders
Scaling:

Double under = 100 singles

Post WOD Stretch

Banded shoulder stretch

Competitors extra credit

Metcon (Time)

Teams of 2

2 rounds

20 ring muscle ups

50 GHD sit ups

ROM WOD (No Measure)

ROM WOD