All posts by master

CrossFit / Competitors WOD, 12-2-14

Main – CrossFit

Warm-up

Dynamic warm up (No Measure)

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

Hang Snatch (4 X 2 @ 80%)

Snatch Balance (work to a heavy single)

Metcon

Metcon (Time)

3 RFT

-400 M run

-5 bar MUs

Post WOD Stretch

Pike stretch & wall hip flexor lunge

Competitors extra credit

Metcon (Time)

3 RFT

-3 G2S w/ stones, 175 / 115

-100 M sled pull, 135 / 90

CrossFit / Competitors WOD, 12-1-14

Main – CrossFit

Warm-up

Dynamic warm up (No Measure)

Weightlifting

max effort front squat test (2 Rounds for reps)

max effort front squat

rest 5 minutes then repeat

Choose a weight that you will be able to complete at least 5 reps on the first round. Maintain the same weight for both rounds.

-225 / 155 (RX)

-185 / 135

-95 / 65
This benchmark will be used as bi-annual test. Use the same weight for the retest.

Metcon

Metcon (Time)

For time:

10 single arm Russian KBS (rt) 53/35

10 single arm Russian KBS (lt) 53/35

30 wall balls

10 single arm Russian KBS (rt) 53/35

10 single arm Russian KBS (lt) 53/35

20 wall balls

10 single arm Russian KBS (rt) 53/35

10 single arm Russian KBS (lt) 53/35

10 wall balls

Post WOD Stretch

banded leg stretch

Competitors extra credit

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders

CrossFit WOD 11-29-14

Main – CrossFit

Warm-up

Dynamic warm up (No Measure)

Metcon

Metcon (Time)

Teams of Two

3-2-1

5-3-1

Squat Cleans (205/145)

Burpee OVER the Box (24/20)

5-3-1

7-5-3

Front Squats (185/135)

Burpee box jumps (24/20)

9-7-5

12-9-6

Squat clean thrusters (135/95)

Burpees

15-12-9

18-15-12

Thrusters (95/65)

Box jumps (24/20)

One bar

One box

Follow the leader

Athlete 1 completes movement before athlete 2 can start the movement

CrossFit WOD 11-28-14

Main – CrossFit

Warm-up

Dynamic warm up (No Measure)

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

Skill WOD

Snatch Grip Deadlift (6 x 2 @ 115%)

Skill WOD

Metcon (Time)

4 Rounds for Time:

– 5 Hang Snatches (135/95)

– 10 Pull Ups

– 20 Double Unders

Rx+ = Unbroken everything

Metcon (AMRAP – Rounds)

L-Sit Tabata

Post WOD Stretch

Wall hip flexor

Competitors extra credit

Metcon (4 Rounds for reps)

Max effort Bench press

2 minutes rest between rounds

225/135 (2 rounds)

185/95 (2 rounds)

No scaling. If scaling is needed 5 x 10 @ 155/65

CrossFit WOD 11-27-14

Main – CrossFit

Warm-up

Dynamic warm up (No Measure)

Metcon

Metcon (Time)

Teams of two:

1 plate (45/25)

5 Rounds for time:

– 108 ft OH walking lunge

– 200 M run

– 108 ft crab walk

– 200 M run

Competitors extra credit

Metcon (Weight)

Back Squat Ladder

:20/ :20

205/ 145

225/ 155

245/ 165

265/ 175

285/ 185

295/ 195

315/ 205

335/ 215

355/ 225

365/ 230

375/ 235

385/ 245

F.I.T. E.C.

Metcon (Time)

For time:

– 1000 M row

– 100 Double unders

– 500 M row

– 50 Double unders

CrossFit WOD 11-26-14

Main – CrossFit

Warm-up

Dynamic warm up (No Measure)

Skill WOD

Behind The Neck Jerk (5 x 2 @ 95%)

Metcon

Metcon (Time)

3 Rounds for Time:

– 5 Split Jerks (185/135)

– 5 Bar Muscle Ups

Post WOD Stretch

Scorpion

Competitors extra credit

Metcon (Time)

For Time:

– 15 Burpee Muscle Ups

*Rings must be 6 inches higher than athletes reach.

CrossFit / Competitors WOD, 11-24-14

Main – CrossFit

Warm-up

Dynamic warm up (No Measure)

Skill WOD

Kipping drills:

-Jumping from the floor

-Bridge kips

Metcon

Metcon (Time)

For time:

400 M run

30 KB SDHP (70 / 53)

25 Box jumps (36 / 30)

20 Alt. KB snatches (70 / 53)

15 HSPU (rig)

20 Alt. KB snatches (70 / 53)

25 Box jumps (36 / 30)

30 KB SDHP (70 / 53)

400 M run

Post WOD Stretch

Floor lunges

Competitors extra credit

Snatch Balance (5 X 5 going up)

CrossFit / Competitors team WOD, 11-22-19

Main – CrossFit

Warm-up

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

Metcon (Time)

Teams of two

Two barbells

8 RFT

2 snatches, 185/135

400 M run

30 S2O, 115/75

Each athlete must complete one snatch at the beginning of each round. They will alternating running a 400 every other round. The team will then share the 30 reps of S2O. Both athletes must complete at least 10 of the 30 S2O

RX+ =

run 400s together

Competitors extra credit

Metcon (Weight)

Snatch ladder