All posts by master

CrossFit WOD, 12-13-18

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

200 M run

10 calorie bike

10 straight leg sit ups

Metcon

Metcon (Time)

4 rounds for time:

400 M run

40/32 calorie bike

30 bus drivers, 35/26

30 wall ball sit ups, 20/14
Wall ball touches the ground above the athlete’s head then touches the athlete’s feet.

Post WOD Stretch

Foam roll:

-quads, calves and hamstrings

Competitors extra credit

Metcon (Time)

3 rounds for time”

2 pull overs

10 deadlifts, 315/220

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 12-12-18

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

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 / snatch balance complex (Work to a heavy a single of the complex, 18 minute)

1 snatch

1 snatch balance

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP, 12 minutes

5 burpee box jumps, 24/20

10 alt. dumbbell snatches, 50/35

30 double unders

Post WOD Stretch

Banded shoulder stretch

Competitors extra credit

Metcon (AMRAP – Rounds and Reps)

AMRAP, 10 minutes

300 M ski erg

80′ HS walk

80′ sprint
5′ minimum HS walk

5′ HS walk = 1 rep

Barbell Goat work (No Measure)

Work on a barbell movement that needs improvement.

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 12-11-18

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

Clean warm up (No Measure)

-dip & shrug

-high pull

-muscle clean

-front squat

-clean drop

-clean

Weightlifting

Power Clean (5 set)

1 x 4 @ 65%

1 x 3 @ 70%

1 x 4 @ 65%

1 x 3 @ 75%

1 x 3 @ 70%

1 x 3 @ 80%

Metcon

Metcon (Time)

5 rounds for time:

1 power clean @ 85%

300 M run

9 dumbbell power cleans, 50-50/35-35

Post WOD Stretch

Happy baby pose, 1 minute

Standing straddle, 2 minutes

Competitors extra credit

Metcon (AMRAP – Rounds)

EMOM, 10 minutes

Odd = 40 second bear hug bag hold, 200/150 – 20 second rest

Even = 40 second OH earthquake bar hold, 53-53/35-35 – 20 second rest

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 12-10-18

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
EMOM, 9 minutes

1st minute: air squats

2nd minute: bike

3rd minute: row

Skill:

Back squat form and position.

Warm up to starting weight.

Metcon

Metcon (6 Rounds for weight)

3 rounds

2:30 minutes to complete:

15/12 calorie Assault bike

6 back squats

2:30 minute rest

2:30 minutes to complete:

15/12 calorie row

6 back squats

2:30 minute rest
Athletes should try to go up in weight for each set of back squats. So plan accordingly and start light and work up to a heavy.

Athletes may not go over the 2:30 minutes

Post WOD Stretch

Banded leg stretch

Competitors extra credit

Metcon (Time)

For time:

9 – 6 – 3

Ring muscle ups

Devil presses, 50-50/35-35

Metcon (No Measure)

Not for time:

2 x 10, box jumps, 30/24

2 x 8, box jumps, 36/28

2 x 6, box jumps, 40/32

2 x 4, box jumps, 44/36

ROM WOD (No Measure)

ROM WOD

CrossFit Team WOD, 12-8-18

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

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

Metcon

Teams of 2

Running clock:

0 -10 minutes = WOD A

10 – 20 minutes = WOD B

20 35 minutes = WOD C

WOD A: Hang Power Snatch (Work to a heavy double)

WOD B: Metcon (AMRAP – Reps)

AMRAP, 8 minutes

5 Hang power snatches, 115/80

5 HSPU
Relay style; Athete A will complete 5 hang power snatches and 5 HSPU then tag Athlete 2. Athlete 2 will then complete 5 & 5 reps. They will continue this for the 8 minutes

RX+ =

Deficit HSPU, 2×45’s / 45 & 25

WOD C: Metcon (Time)

For time:

40 – 20 – 10

Power snatches, 95/65

C2B
All reps are shared.

Scaling:

-C2B = pull ups or jumping C2B

Post WOD Stretch

Coach’s choice

Competitors extra credit

Metcon (AMRAP – Rounds and Reps)

AMRAP, 8 minutes

50 M / 50 M prowler sprint, 45/25

50 M OH KB carry, 53/35 (left)

50 M OH KB carry, 53/35 (right)
Teams of 2

Relay style.

– Athlete A will complete 50/50 prowler then 50/50 OH carry then tag Athlete 2. Athlete 2 will do the same. They will alt. rounds for the duration of the 8 minutes.

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 12-7-18

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
Front rack mobility

3 rounds

20 second sumo squat hold

10 squat jumps

5 super slow front squats

Weightlifting

Front Squat (4 x 7, going up)

Metcon

Metcon (Time)

5 rounds for time:

3 front squats, 205/145

12 alt. renegade rows, 50-50/35-35
From the ground

RX+ =

255/180

Post WOD Stretch

Dragon pose, 2 minutes each side

Competitors extra credit

Metcon (Time)

3 rounds for time:

.25 Woodway run

1 legless rope climb

2 rope climbs

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 12-6-18

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
Game, coach’s choice

Ladder drills (No Measure)

Agility ladder drills
2 rounds

5 calorie row

5 calorie bike

20 second reverse table top hold

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP, 24 minutes

-50 calorie row

-50 calorie bike

-40′ forward crab walk

-40’reverse crab walk
RX+ =

40’/40′ HS walk every other rounds

example:

-50 calorie row

-50 calorie bike

-40′ forward crab walk

-40’reverse crab walk

-50 calorie row

-50 calorie bike

-40’/40′ HS walk

-50 calorie row

-50 calorie bike

-40′ forward crab walk

-40’reverse crab walk

-50 calorie row

-50 calorie bike

-40’/40′ HS walk

HS walk: 5′ minimum (4 attempts per 40′. Failing after 4th attempt transition to crab walks

5′ HS walk = 1 rep

Post WOD Stretch

Foam roll:

athlete’s choice

Competitors extra credit

Metcon (Time)

3 rounds for time:

20 dumbbell bench presses, 50-50/35-35

20 GHD sit ups

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 12-5-18

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

10 hollow rocks

5 stict presses

5 push jerks

5 banded pull aparts

Weightlifting

Push Jerk (Work to a heavy 4 reps, 15 minutes)

From the rack

Metcon

Metcon (Time)

For time:

200 M run

24 S2OH, 95/65

400 M run

16 S2OH, 155/105

600 M run

8 S2OH, 205/155
Scaling options

A)

55/35

95/65

115/80

B)

75/55

115/80

135/95

C)

85/60

135/95

185/135

RX+=

135/95

195/140

245/175

All extra weights will remain against or under the rig.

Post WOD Stretch

Extended arm childs pose, 2 minutes

Competitors extra credit

If you want to do the bike you must also complete ROM WOD after the bike.

Metcon (5 Rounds for calories)

5 rounds

35 second max calorie Assault bike
4 minute rest between rounds

Stay within +/- 4 calorie for each round

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 12-4-18

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
3 rounds

10 good mornings

5/5 alt. table top extensions

Warm up to working weight.

Weightlifting

Deadlift (5 x 5 @ 75-80%)

Same weight for all 5 sets

Metcon

Metcon (Time)

For time:

21 – 15 – 9

-Deadlifts, 225/155

-lateral over the bar burpees

-T2B

Post WOD Stretch

Scorpion stretch

Supine twist

Competitors extra credit

Metcon (10 Rounds for distance)

EMOM, 20 minutes

Odd: Max distance HS walk, 6′ minimum

Even: rest

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 12-3-18

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
Tabata: :20/:10 for 8 rounds

Odd rounds: alt. reverse lunges

Even: Singles

Tabata: :20/:10 for 8 rounds

Odd rounds: air thrusters

Even: double unders (practice dubs)

Weightlifting

Reverse Lunges (5 x 4/4, going up)

-6 sets total including warm up set.

-Alt each rep

-Front rack

Metcon

Metcon (Time)

For time:

100 double unders

75 wall balls, 20/14

50 double unders

25 wall balls, 20/14
Scaling:

Double under = hip touches, 45/45

RX+ = 30/20 @ 10′ target

Post WOD Stretch

Pigeon pose, 2 minutes each side

Foam roll:

quads and glutes

Competitors extra credit

Metcon (Time)

3 rounds for times

7 calorie Assault bike

5 box jumps, 40/32

3 ring muscle ups

ROM WOD (No Measure)

ROM WOD