All posts by master

CrossFit Team WOD, 6-23-18

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
3 rounds

8 calorie bike

8 calorie row

10 air thrusters

10 KB SDHP

10 shoulder swings

Metcon

Teams of 3

2 people working at a time

Metcon (Time)

For time:

150 calorie row

150 wall balls, 20/14

then

150 calorie bike

150 SDHP, 70/53

then

100 pull ups

300 double unders
Teams will have two people working at the same time. Athletes may not work on the same movement at the same time. (ex: 1 row / 1 wall ball.) Teams must complete the 150 calorie row and wall balls before moving on to the bike and SDHP. Teams must complete the bike and SDHP before moving on to the pull ups and double unders.

Bike and row:

M-M-M or M-F-F or M-M-F = 150

F-F-F = 120

DU scale = plate hops, 45# plate

40 minute cap

Post WOD Stretch

Coach’s choice

Competitors extra credit

Savasana

Yoga with Carla

Metcon (Time)

Team of 3

For time:

800 M run with bag/ball, 150/100
-Ball may not touch the ground.

-One person carrying at a time.

-Any carry

CrossFit WOD, 6-22-18

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 straight leg sit ups

10 shoulder swings

Power clean warm up after the skills session.

Skill WOD

T2B:

Group A:

Progression & efficiency

Group B:

Metcon

Metcon (5 Rounds for reps)

5 rounds

Max unbroken T2B

1 minute rest between rounds

Metcon

Metcon (Time)

For time:

5-7-9-11-9-7-5

-Hang power cleans, 175/125

-HSPU
12 minute cap

RX+ =

205/145

Strict HSPU

The weight should be moderate to heavy for hang power clean. Athletes should challenge themselves with the hang power clean.

Post WOD Stretch

Extended arm childs pose, 2 minutes

Competitors extra credit

Metcon (No Measure)

5 rounds not for time:

10 back extensions

10 hollow rocks

10 banded pull aparts

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 6-21-18

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 squat jumps

10 KBS

100 M run

Skill WOD

The D-ball / bag ground to shoulder and ground to over shoulder

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP, 20 minutes

300 M run

30 box jump on & over, 24/20

300 M run

30 ball slams, 20/15

300 M run

30 step up & overs, 50-50/35-35, 20″/20″

300 M run

10 G2S w/ bag/ball, 150/100
Scaling options:

-Box height

-Weight for step up & overs

-Bag/ball weight = 100# – 50# – 35#

-Every 100 M = 1 rep

RX+ =

200/150

Post WOD Stretch

Foam roll:

athlete’s choice

Competitors extra credit

Barbell Goat work (No Measure)

Work on a barbell movement that needs improvement.

Gymnastics goat (No Measure)

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

ROM WOD (No Measure)

ROM WOD

Fundamentals #8

The Athletic Studio / TAS CrossFit – CrossFit Fundamentals

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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
3 Rounds

Run 200m

Row 200m

Skill WOD

Barbell Thruster

-Front Squat

-Push Press from wide stance

-Thruster Singles

-Thruster Cycling

DB Thruster

-Front Squat

-Push Press from wide stance

-Thruster Singles

-Thruster Cycling

Ring Rows

Pullups

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

CrossFit WOD, 6-20-18

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

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 working weight

Weightlifting

Overhead Squat (Work up to a heavy double, 15 minutes)

From the rack

Metcon

Metcon (AMRAP – Rounds)

EMOM, 18 minutes

1st minute: 5 OHS, 155/105

2nd minute: 5/3 ring muscle ups

3rd minute: rest
Barbell must be snatched for the OHS.

Ring MU scale = muscle up transitions

Post WOD Stretch

Banded shoulder stretch

Competitors extra credit

Metcon (AMRAP – Rounds)

EMOM, 12 minutes

1st minute: Single arm farmer hold (right), 70/53

2nd minute: Single arm farmer hold (left), 70/53

3rd minute: 30 second L-sit hold from rig

Metcon (3 Rounds for time)

3 rounds each for time:

30 alt. dumbbell snatches, 50/35

.30 Wooday run

4 minute rest

CrossFit WOD, 6-19-18

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

10 good morning

8 up & outs

6 calorie bike

Warm up to working weight.

Weightlifting

Deadlift (5 x 1 @ 92%)

18 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP

Every 3 minutes:

2 rounds

-10/8 calorie bike

-4 deadlifts, 275/195

-4 bar facing burpees
-Rest during the time remaining in the 3 minutes at the completion of the 2 rounds.

-Add 2 reps to the deadlifts and burpees every 3 minutes. (6/6, 8/8, 10/10, 12/12, 14/14)

-Continue until the 2 rounds are unable to be completed within the 3 minutes.

Scaling:

Consider scaling the calorie and the weight of the deadlift.

Post WOD Stretch

Pigeon pose, 2 minutes each side

Competitors extra credit

CrossOver Symmetry (No Measure)

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

Mobility “goat” (No Measure)

Work on something that you feel is not as mobile as it should be!

ROM WOD (No Measure)

ROM WOD

Fundamentals #7

The Athletic Studio / TAS CrossFit – CrossFit Fundamentals

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
Med Ball Cleans

Coach’s Cadence

Skill WOD

Full Snatch

Full Clean

TTB

Hollow Rock

Plank

Metcon

Metcon (AMRAP – Reps)

Tabata TTB

Metcon (AMRAP – Reps)

Tabata Plank

Metcon (AMRAP – Reps)

Tabata Hollow Rock

Post WOD Stretch

CrossFit WOD, 6-18-18

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

Clean warm up (No Measure)

-dip & shrug

-high pull

-muscle clean

-front squat

-clean drop

-clean
5 strict press

5 jerks (athlete’s choice)

5/5 table top extensions

Weightlifting

Clean and Jerk (Work to a heavy single, 20 minutes)

Any clean

Any jerk

Metcon

Metcon (Time)

10*9*8*7*6*5*4*3*2*1*

-Dumbbell power clean and S2OH, 50-50/35-35

* = 30 double unders
DU scale = hip touches

Post WOD Stretch

-Scorpion stretch

-Forearm stretch

Competitors extra credit

Metcon (Time)

For time:

50 calorie Assault bike

25 back squats, BW/BW

25 calorie Assault bike

50 back squats, 45/35

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 6-15-18

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

5 front squats

5 strict presses

5 thrusters

5 shoulder swings

Weightlifting

Thruster (Work to a heavy triple, 15 minutes)

From the ground or from the rack, athlete’s choice.

Metcon

Metcon (3 Rounds for time)

0 – 4 minutes

For time:

27 thrusters, 75/55

27 pull ups

4 – 8 minutes

For time:

18 thrusters, 95/65

18 pull ups

8 – 12 minutes

For time:

9 thrusters, 115/80

9 pull ups
Rest at the completion of the pull ups until the next 4 minute session.

RX+ =

0 – 4 minutes

For time:

27 thrusters, 95/65

27 pull ups

4 – 8 minutes

For time:

18 thrusters, 135/95

18 C2B

8 – 12 minutes

For time:

9 thrusters, 155/105

9 bar muscle ups

Post WOD Stretch

Banded leg stretch

Competitors extra credit

Metcon (Time)

4 round

10L/10R dumbbell OHS, 50/35

10 box jumps, 30/24

ROM WOD (No Measure)

ROM WOD