All posts by master

CrossFit / Competitors WOD, 1-30-15

Main – CrossFit

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 squats

-15 squat jumps

-:30 second squat holds

.

.

warm up to working weight

Weightlifting

Back squat, 5 minute AMRAP (225/155) (AMRAP – Reps)

AMRAP, 5 minutes

Back squat

RX= 225/155

Scaled 1= 185/135

Scaled 2= 155/105

Metcon

Metcon (Time)

2 RFT

.

-30 alternating Russian KBS, 53/35

-30 box jumps, 20″

-30 T2B

-30 SDHP, 53/35

Post WOD Stretch

15 minutes on the foam roller

Competitors extra credit

Metcon (Time)

2 RFT

.

5 G2S w/ slam ball, 150/100

5 over the ball burpees

5 axle bar thruster, 155/105

Metcon (AMRAP – Reps)

AMRAP 2 minute

burpee muscle ups

CrossFit / Competitors WOD, 1-29-15

Main – CrossFit

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
.

jump rope, 4 minutes

SINGLES

Skill WOD

double under practice, 10 minutes

.

Competitors: 3 X max effort unbroken**

**if you cannot do 30+ unbroken, you will do the 10 minutes of practice.

Double Under Tabata (AMRAP – Reps)

:20/:10

score= least amount of reps
Competitors = unbroken

Metcon

Metcon (AMRAP – Rounds)

EMOM: 16 minutes

Odd = 14 push ups

Even = 7 STRICT pull ups

Post WOD Stretch

Chest opener on rig

Competitors extra credit

Strict press (20 rep max)

-consecutive reps

-no more than 1 second pause in front rack

-may rest overhead

Handstand Walk

12 minutes:

Practice handstand hold & walks

CrossFit / Competitors WOD, 1-28-15

Main – CrossFit

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
.

Banded squat walk

Weightlifting

Thruster (work to a heavy 2 consecutive reps from rack)

Metcon

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP

5 pistols (left / right = 1 rep)

10 HSPU

Post WOD Stretch

Banded leg stretch

Competitors extra credit

Snatch (m. snatch, h. muscle snatch, h.h. muscle snatch)

going up to a heavy 3 reps

Ring Dips (4 X max effort, 2 minute rest)

CrossFit / Competitors WOD, 1-27-15

Main – CrossFit

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

w/ barbell

-10 clean drops

-10 strict press

-10 front squats

Weightlifting

Metcon (AMRAP – Rounds)

8 minute EMOM

2 Clean and Jerks @ 80%

(split or push)

Metcon

Metcon (Time)

For time:

200 M run

100 double unders

30 power cleans, 185 / 135

100 double unders

200 M run

Post WOD Stretch

banded shoulder stretch

Competitors extra credit

Behind The Neck Jerk (4 X 3 going up)

Metcon (AMRAP – Rounds)

40 M sprint every 20 seconds for 8 minutes

CrossFit / Competitors WOD, 1-26-15

Main – CrossFit

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 pull complex (work up to a heavy complex, 15 minutes)

2 snatch high pulls

1 snatch

Metcon

Metcon (Time)

2009 CrossFit Games, Event #5

3 RFT

-30 wall balls, 20/14

-30 snatches, 75 / 45 (yes, squat)

*31 minute cap

Post WOD Stretch

Scorpion stretch

Competitors extra credit

Overhead Squat (3 x 10, going up)

Muscle-ups (3 x max effort, 1 minute rest)

CrossFit / Competitors Team, WOD 1-24-15

Main – CrossFit

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 up & outs

-10 shoulder swings

Metcon

Metcon (Time)

-Teams of two

-One athlete working at a time

4 RFT

-50 double unders

-20 American KBS, 70/53

-5 ring muscle ups, RX (scaling = 10 C2B / 15 pull ups)

-10 alt. KB snatches, 70/53 (left & right = 1 rep)

-2 legless rope climbs
.

4 minute rest from the time the team completes the WOD

then

Weightlifting

Clean and Jerk (8 min for teams for find a heavy single)

CrossFit / Competitors WOD, 1-23-15

Main – CrossFit

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
POGOs

Metcon

Metcon (Time)

14.5

Weightlifting

Tempo front squat (5 x 3, going up)

Paced down then speed out of hole
2 seconds down- 2 second hold- fast up

Competitors extra credit

Metcon (Time)

2 RFT:

– 5 Slam ball G2S, (150/100)

– 100 M ball carry

– 100 M Prowler push @ 50% BW

CrossFit / Competitors WOD, 1-22-15

Main – CrossFit

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

30 seconds each movement

-hollow rock

-good mornings w/ barbell

-mountain climbers

Skill WOD

Bar muscle ups:

-jumping

-RX

competitors = 3×10 jumping. catch low and press out of dip.

Metcon

Metcon (Time)

For time:

15 – 12 – 9

-Deadlift, 275 / 195

-On & over box jumps, 30′ / 24′

Competitors extra credit

Strict press (6 X 2, going up)

Metcon (2 Rounds for reps)

max effort:

-freestanding handstand holds (1 second = 1 rep)

-freestanding HSPU

Post WOD Stretch

banded leg stretch

CrossFit / Competitors WOD, 1-21-15

Main – CrossFit

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
.

.

banded squat walks

.

.

work up to 85% back squat

Weightlifting

Back Squat (7 X 2 @ 85%)

Metcon

Metcon (Time)

5 RFT

10 HSPU

10 ring dips

10 pull ups

10 ab mat situps

F.I.T. E.C.

.

Work on a gymnastic goat, 12 minutes on the clock.

Snatch (6 x 1 going up)

CrossFit / Competitors Team, WOD 1-20-15

Main – CrossFit

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 cleans drops

10 front squats

Weightlifting

Metcon (AMRAP – Rounds)

EMOM, 8 minutes

-deadlift

-hang power clean

-power clean

-squat clean

@75 % 1 RM clean

Metcon

Metcon (2 Rounds for reps)

4 minute AMRAP

-2 unbroken hanging Curtis P’s, 155/105

-40 double unders

1 minute rest

4 minute AMRAP

-4 unbroken hanging Curtis P’s, 135/95

-20 double unders

Competitors extra credit

Split Jerk (5 X 2 going up)

Metcon (AMRAP – Rounds)

50 M sprint every 30 seconds for 7 minutes.

Post WOD Stretch

Scorpion stretch