All posts by master

CrossFit WOD, 4-26-18

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

15/12 calorie bike

5 stationary inch worms w/ push ups

Warm up to dumbbell weight

Metcon

Metcon (Time)

Teams of 2

For time:

80/64 calorie row

50 ring dips

60 dumbbell bench press, 50-50/35-35

50 ring dips

80/64 calorie row
Scaling =

For time:

60/48 calorie row

30 ring dips

30 dumbbell bench press, 35-35/20-20

30 ring dips

60/48 calorie row

Post WOD Stretch

-Chest stretch on rig

-Banded tricep stretch

Competitors extra credit

CrossOver Symmetry (No Measure)

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

Metcon (Time)

9 – 6 – 3

Deadlifts, 315/220

Ring muscle ups

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 4-25-18

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
Warm up to 55%

Weightlifting

Hang Power Clean (1 minute max reps)

EMOM, 12 minutes

1st: 55%

2nd: rest/weight change

3rd: 60%

4th: rest/weight change

5th: 65%

6th: rest/weight change

7th: 70%

8th: rest/weight change

9th: 75%

10th: rest/weight change

11th: 80%

12th: Done

Hang Power Clean (1 minute max reps)

EMOM, 12 minutes

1st: 55%

2nd: rest/weight change

3rd: 60%

4th: rest/weight change

5th: 65%

6th: rest/weight change

7th: 70%

8th: rest/weight change

9th: 75%

10th: rest/weight change

11th: 80%

12th: Done

Metcon

Metcon (Time)

For time:

50 calorie row

then

10 rounds

7 HSPU

1 power clean, 205/155
RX+ =

Strict HSPU

245/170

Post WOD Stretch

Forward fold, 2 minutes

Exyened arm Child’s pose, 2 minutes

Competitors extra credit

Metcon (Time)

3 rounds for time:

80’/80′ HS walk

12 OH dumbbell squats, 50/35

Barbell Goat work (No Measure)

Work on a barbell movement that needs improvement.

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 4-24-18

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 banded squats

5 glute bridges

5 super slow back squats

Weightlifting

Tempo back squat (5 x 5 @ 65-70% 1 RM back squat, 4 second tempo)

Slow down / fast up

Metcon

Metcon (AMRAP – Reps)

AMRAP, 10 minutes

3 pull ups

5 front squats, 115/80
Continue to go up by 3 reps for pull ups and 5 reps for front squats every rounds.

3/5, 6/10, 9/15, 12/20…………

-From the ground

-RX+ =

C2B

155/105

Post WOD Stretch

Banded leg stretch

Competitors extra credit

Metcon (No Measure)

5 rounds

80′ OH walk with earthquake bar, 35-35/26-26

Metcon (Time)

4 rounds for time:

12/10 calorie assault bike

4 G2S with bag/ball, 150/100 (must alt. shoulders)

80’/80′ bag/ball carry (on shoulder)

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 4-23-18

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

Weightlifting

Snatch complex; Power snatch / Hang power snatch (Work to a heavy double of the complex, 15 minutes)

Complete a power snatch then a hang power snatch
does not have to be TnG

Metcon

Metcon (Time)

For time:

150 double unders

21 hang power snatches, 115/80

100 double unders

15 hang power snatches, 135/95

50 double unders

9 hang power snatches, 155/105
Double under scale =

-reduced number of double unders

or

-plate hops

RX+ =

135/95

155/105

185/135

Post WOD Stretch

Foam roll:

calves, hamstrings & glutes

Competitors extra credit

Metcon (3 Rounds for time)

3 rounds, each rounds for time

Woodway run

.10 sprint, 10+/9+

.15 recovery, 4.5+

.15 sprint, 9.5+/8.5+

.15 recovery, 4.5+

.20 sprint, 9+/8+

5 minute rest between rounds

Metcon (AMRAP – Reps)

Teams of 2

AMRAP, 7 minutes

G2OH w/ log, 155/110
Log weighs 65#

Do not drop from overhead

ROM WOD (No Measure)

ROM WOD

CrossFit Team WOD, 4-21-18

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 good mornings

10 push presses

10 shoulder swings

30 singles

Metcon

Teams of 2

All reps are shared

Metcon (AMRAP – Rounds and Reps)

AMRAP, 24 minutes

100 pull ups (partner must hold a static hang)

100 double unders

75 KB snatches, 70/53 (partner front rack barbell hold)

100 double unders

50 S2HO, 165/115 (partner, single arm farmer hold)

100 double unders
Hangs and holds must be maintained for the reps to count.

Post WOD Stretch

Coach’s choice

Competitors extra credit

Metcon (Time)

Teams of 2

2 rounds for time:

1 mile WW run

200 M bear hug bag carry, 200/150
All shared

One person working at a time.

Savasana

Yoga with Carla

CrossFit WOD, 4-20-18

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

7/5 calorie bike

8 air thrusters

8 squat jumps

Metcon

Metcon (Time)

For time:

150 wall balls**, 20/14
**10/8 calorie bike at every break.

Break = any resting with the ball, whether on the ground, against the rig or in hand.

20 minute cap

Weightlifting

Back Squat (3 x 10, going up)

THREE SETS!!

Post WOD Stretch

Banded leg stretch

Competitors extra credit

Metcon (Time)

5 rounds for time:

15 GHD sit ups

15 hollow rocks

30 second unbroken ring plank

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 4-19-18

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

200 M row

10 up & outs

5 stationary centipedes

10 PVC pass throughs

Skill WOD

Metcon (AMRAP – Rounds)

EMOM, 10 minutes

30 second HS wall hold

30 second rest
Scaling:

Wall climb to comfort level then hold. Continue to try to climb higher each round.

RX+=

EMOM, 10 minutes

30 second max distance HS walk

30 second rest

(6′ minimum)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP, 21 minutes

1500 M row

800 M run

60 ball slams, 20/15

40 KBS, 70/53

Post WOD Stretch

Single leg straddle, 2 minutes each side

Competitors extra credit

Gymnastics goat (No Measure)

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

Barbell Goat work (No Measure)

Work on a barbell movement that needs improvement.
No squats

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 4-18-18

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

Weightlifting

Snatch Balance (Work up to a heavy & fast triple)

-12 minutes

-Speed under the bar!!

Metcon

Metcon (AMRAP – Rounds)

EMOM, 12 minutes

Odd: 1 snatch, 85%

Even: 3 ring muscle ups
Muscle ups scale: 5 muscle ups transitions

Post WOD Stretch

Foam roll:

lats

Competitors extra credit

Metcon (AMRAP – Rounds)

5 x 50 M (Rt) / 50 M (Lt) single arm farmer carry, 90/50

Metcon (No Measure)

5 rounds not for time

8 upright rows

8 bent over rows

8 banded pull aparts

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 4-17-18

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
4 rounds

5 good mornings

5 glute bridges

10 table top extensions

Weightlifting

Deadlift (Work to a heavy 5 reps, 15 minutes)

Clean grip only.

Metcon

Metcon (AMRAP – Reps)

Every 2 minutes:

-10 deadlifts, 225/155

-10 lateral over the bar burpees
-Add 2 reps for every 2 minute cycle.

-12/12, 14/14, 16/16 until the reps are unable to be completed within the 2 minute cycle.

-Rest when reps are completed until the next 2 minute cycle starts.

Scaling:

start at

6 deadlifts with adjusted weights

6 lateral over the bar burpees

Post WOD Stretch

Foam roll:

Glutes

Hamstrings

Calves

Competitors extra credit

CrossOver Symmetry (No Measure)

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

Gymnastics goat (No Measure)

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

CrossFit WOD, 4-16-18

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

Clean warm up (No Measure)

-dip & shrug

-high pull

-muscle clean

-front squat

-clean drop

-clean
Power clean series

then

3 rounds

4 strict presses

4 push jerks

4 shoulder swings

4 push ups

Weightlifting

Power clean / 3 push jerks (Work to a heavy single of the complex, 15 minutes)

1 power clean / 3 push jerks

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP, 12 minutes

9 / 9 dumbbell S2OH, 50/35

15 T2B

21 HRPU

Post WOD Stretch

Extended arm childs pose, 2 minutes

Competitors extra credit

Front Squat (4 x 3 @ 85%)

Metcon (5 Rounds for time)

20 calories for time every 2 minutes for 10 minutes
Assault bike

ROM WOD (No Measure)

ROM WOD