All posts by master

CrossFit WOD, 11-5-18

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
-Split jerk foot work, coach’s cadence

3 rounds

5 banded pull aparts

5 PVC pass throughs

5 split jerk

5 strict presses from split jerk

Weightlifting

Split Jerk (1 rep @ 90% every 2:30 for 12:30)

From the rack

Metcon

Metcon (Time)

For time:

50/40 calorie Assault bike

40 dumbbell push presses, 35-35/20-20

50/40 calorie Assault bike

50 push presses, 95/65
RX+ =

50-50/35-35

135/95

Post WOD Stretch

Banded shouder stretch

Competitors extra credit

Metcon (5 Rounds for weight)

5 x 50 M yoke carry, going up

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 11-3-18

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
Game:

coach’s choice

then

3 rounds

10 squat jumps

10 good mornings

5 single arm up right dumbbell rows

5 OHS w/ dumbbell

Metcon

Teams of 2

One person working at a time

Metcon (AMRAP – Rounds and Reps)

AMRAP, 18 minutes

30 box jumps, 24/20 (shared)

20 deadlifts, 225/155 (shared)

20 lateral over the bar burpees (shared)

30 alt. dumbbell power snatches, 50/35 (shared)
RX+ =

-30/24

-alt. dumbbell squat snatches, 50/35

Post WOD Stretch

Coach’s choice

Competitors extra credit

Metcon (6 Rounds for time)

.25 mile Woodway run every 3 minutes for 18 minutes

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 11-2-18

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 and activation.

3 rounds

5 front squats

5 hollow rocks

warm up to 55-60%

Weightlifting

Front Squat (10 front squats every 4 minutes for 12 minutes)

1st set @ 55-60%

2nd set @ 60-65%

3rd set @ 65-70%

Metcon

Metcon (Time)

For time:

1 – 10 dumbbell thrusters, 35-35/20-20

10 – 1 pull ups
Athletes will perform 1 dumbbell thruster then 10 pull ups, 2 dumbbell thruster then 9 pull ups, 3 dumbbell thruster then 8 pull ups and continue this going up by 1 for thrusters and down by 1 for pull ups until they complete 10 thrusters and 1 pull up.

RX+ =

50-50/35-35

C2B

Post WOD Stretch

Extended arm lizard pose, 2 minutes

Competitors extra credit

Metcon (AMRAP – Rounds and Reps)

AMRAP, 8 minutes

250 M row

5 bench press, BW/75% BW
each meter = 1 rep (255 reps per round)

Metcon (No Measure)

4 rounds not for time:

20 GHD sit ups

10 parallette pass throughs

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 11-1-18

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

10/10 single arm Russian KBS

5 caloire row

5 calorie bike

30 singles

5 up & outs

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP, 15 minutes

35 singles

100 M single arm farmer carry, 70/53

15/12 calorie Assault bike

35 double unders
100 M = 1 lap inside

RX+ = unbroken double unders

Rest 5 minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP, 15 minutes

20 ball slams, 20/15

30/24 calorie row
RX+ =

5 G2S with bag, 200/150

30 calorie row

Post WOD Stretch

Foam roll:

athlete’s choice

Competitors extra credit

Deadlift (3 x 4 @ 80%)

CrossOver Symmetry (No Measure)

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

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 10-31-18

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 (3 snatches every 3 minutes for 12 minutes)

1st @ 65%

2nd @ 70%

3rd @ 75%

4th @ 80%

Yes, they are squat snatches!

Metcon

Metcon (AMRAP – Reps)

EMOM, 20 minutes

1st: 30 seconds max hang squat snatches, 75/55 – 30 second rest

2nd: 1/1 Turkish get up, athlete’s choice

3rd: Rest

4th: 3-6 unbroken ring muscle ups
Score = snatch and muscle up reps.

Only unbroken muscle ups reps count towards score.

Set of 3 = 3

Set of 1-1-1 = 1

-Snatches are from 0-30 seconds

-Turkish get ups: athletes may stay at the same weight or go up.

-Muscle ups:

-stay unbroken

-stop reps before form breaks down

-no “chicken wings”

Scaling-

-2-3 singles muscle ups

-Jumping ring muscle ups

-Ring muscle up transitions

Post WOD Stretch

Thread the needle, 2 minutes each side

Competitors extra credit

Barbell Goat work (No Measure)

Work on a barbell movement that needs improvement.

Metcon (AMRAP – Reps)

AMRAP, 8 minutes

40′ HS walk

7 box jumps, 40/32
-4′ controlled minimum walk

-4′ = 1 rep

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 10-30-18

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

Ladder drills (No Measure)

Agility ladder drills

Clean warm up (No Measure)

-dip & shrug

-high pull

-muscle clean

-front squat

-clean drop

-clean
Power Cleans

Warm up to working weight

Metcon

Metcon (Time)

For time:

800 M run

30 power cleans, 195/140

800 M run
RX+ =

225/155

Scaling weight = 65-75 % of 1RM power clean

Post WOD Stretch

-Pigeon pose, 2 minutes each side

-Supine twist

Competitors extra credit

Metcon (AMRAP – Rounds)

EMOM, 10 minutes

80′ bear hug bag carry, 200/150

Metcon (AMRAP – Rounds)

EMOM, 14 minutes

Odd: 50 M (right) / 50 M (left) OH KB walk, athlete’s choice

Even: rest

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 10-29-18

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 glute bridges

5 super slow back squats

5/5 reverse lunges

warm up to 65%

Weightlifting

Back Squat (5 reps every 2:30 for 15 minutes)

Sets:

1 @ 65%

2 @ 70%

3 @ 75%

4 @ 70%

5 @ 75%

6 @ 80%

Metcon

Metcon (Time)

10 rounds for time:

10 wall balls, 20/14

10 bar touch burpees

Post WOD Stretch

Banded leg stretch

Competitors extra credit

Metcon (3 Rounds for time)

3 x 800 M run, each for time

5 minutes rest between each 800

ROM WOD (No Measure)

ROM WOD

CrossFit Team WOD, 10-27-18

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 strict presses

5/5 stationary lunges, going up

20 second double unders / plate hops

Warm up to working weights

Metcon

Teams of 2

Metcon (AMRAP – Reps)

AMRAP, 22 minutes

1 mile run

then

2 S2OH, 155/105 (shared)

2 DB farmer carry alt. step ups, 50-50/35-35 (shared)

15 double unders (each/same time)
Add 2 reps per round for S2OH & step ups

Add 5 reps per round for double unders

-Mile run is a buy, only once

-Team must run together

-Both temammates must be back from run to begin S2OH

-S2OH is from the ground.

-No rep if barbell is not lower to hang before being dropped.

-Full extension must be reached on the step ups and lead leg must be alternated each rep.

-Plate hops sub for double unders.

Post WOD Stretch

Coach’s choice

Competitors extra credit

Metcon (5 Rounds for weight)

5 x 80′ unbroken yoke carry, going up

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 10-26-18

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

Clean warm up (No Measure)

-dip & shrug

-high pull

-muscle clean

-front squat

-clean drop

-clean

Weightlifting

Clean (Work to a heavy single, 12 minutes)

Squat clean

Metcon

Metcon (Time)

For time:

3 rounds

8 pull ups

5 cleans, 55%

then

2 rounds

8 C2B

6 cleans, 70%

then

8 bar muscle ups

7 cleans, 85%
-Squat cleans

-55%, 70%, 85% of today’s weightlifting WOD

Scaling:

Option A.)

The athlete will complete pull ups for WOD if they are proficient and able to complete pull ups unassisted.

Option B.)

3 rounds: Jumping pulls instead of pull ups

2 rounds: ring rows instead of C2B

1 rounds: jumping C2B instead of bar muscle ups

Log clean weight in the notes.

Post WOD Stretch

Foam roll:

athlete’s choice

Competitors extra credit

Bench Press (Work to a heavy 5 reps)

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 10-25-18

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

800m Run (No Measure)

Game

Warm up game, coach’s choice

Metcon

Teams of 2

Metcon (Calories)

AMRAP, 30 minutes

-200 M run

*max calorie Assault Bike

-400 M run

*max calorie Assault Bike

-600 M run

*max calorie Assault Bike
Athlete 1 will run a 200 while athlete 2 bikes for the duration of the run. Upon the return of athlete 1, the team will complete 3 in sync burpees then switch bike & run. They will continue this for the duration of the 30 minutes. Each athlete will run a 200 then each will run a 400 then each will run a 600. They will start back at the 200 if time permits. Burpees will be completed upon every switch. Teams of 3 (odd number class) will have 2 athletes mirror each other.

Score = total calories accumulated over the 30 minutes. One bike per team except teams of 3.

Post WOD Stretch

Pigeon pose, 2 minutes each side

Foam roll:

calves

Competitors extra credit

Metcon (AMRAP – Rounds and Reps)

AMRAP, 5 minutes

5 G2S with bag, 200/150

40′ HS walk
-A controlled 4′ minimum

-every 4′ = 1 rep

ROM WOD (No Measure)

ROM WOD