All posts by master

CrossFit / Competitors WOD, 6-29-16

The Athletic Studio / TAS CrossFit – 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 (Work to a heavy triple, 16 minutes)

Does not have to be TNG

Metcon

Metcon (Time)

21 – 18 – 15 – 12 – 9 – 6

-Calorie row

-Power snatches, 75/55

Post WOD Stretch

Scorpion stretch

Competitors extra credit

Metcon (3 Rounds for distance)

3 x max distance HS walk, 10 minute cap

Metcon (AMRAP – Rounds)

Reverse Tabata (:10 / :20) :

L-Sit

CrossFit Teens, 6-28-16

The Athletic Studio / TAS CrossFit – CrossFit Kids

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 super slow air squats (coach’s count, down 3 sec. / up 3 sec.)

5 squats jumps

Box stack team relay.

X3

Skill WOD

Group A:

Goblet squats

Group B:

Front squats

Metcon (AMRAP – Reps)

AMRAP, 3 minutes

Group A:

Goblet squats, 18/10

Group B:

Front squats, 45/35 (from the rack)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP, 7 minutes

40′ walking lunge

40′ sprint

40′ broad jump

40′ sprint

10 jumping pull ups

Post WOD Stretch

Banded leg stretch

CrossFit / Competitors WOD, 6-28-16

The Athletic Studio / TAS CrossFit – 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

-8 strict presses w/ barbell

-8 split jerks

Weightlifting

Strict press (5 – 5 – 5 – 3 – 3 – 3 – 1 – 1 – 1)

No additional attempts.

Log weights in notes

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP, 8 minutes

8 push jerks, 135/95

12 box jumps, 24/20

Post WOD Stretch

Banded shoulder stretch

Competitors extra credit

Metcon (10 Rounds for distance)

10 x 200 M row every 2 minutes

Metcon (No Measure)

3x 12 back extensions

CrossFIt / Competitors Team WOD, 6-27-16

The Athletic Studio / TAS CrossFit – 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

8 push ups

8 shoulder swings

Skill WOD

Group A.

Muscle ups progressions:

-Ring pulls to dip

-Negatives

-Dynamic ring pulls from the floor

-Shoulder swings on the ring

-Shoulder swings to hip pull on the rings

18 minutes on the clock

Group B.

Metcon

Metcon (4 Rounds for reps)

4 x max effort ring muscle ups

15 minute cap

Metcon

Warm up to working weight.

Metcon (Time)

For time:

5 * 4 * 3 * 2 * 1

Squat cleans, 225/155

* = 300 M run

Post WOD Stretch

Banded shoulder stretch / Foam roll lats

F.I.T. E.C.

Metcon (AMRAP – Rounds and Reps)

AMRAP, 6 minutes

7 strict pull ups

21 double unders

CrossFit / Competitors Team WOD, 6-25-16

The Athletic Studio / TAS CrossFit – 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

100 M row

7 cleans (any)

7 hang cleans (any)

7 shoulder swings

Weightlifting

-Teams of 3

-1 person lifting at a time.

-1 barbell except coed teams.

Clean / Hang clean (Work to a heavy single, 9 minutes)

Clean then hang clean
Any clean; squat or power.

Metcon

-Teams of 3

-1 person working at a time.

Must tag in & out.

Metcon (Time)

For time:

150/120 calorie row

then

3 rounds

-60 pull ups

-50 hang power cleans, 155/105

-40 ring dips

-30 alternating KB snatches, 70/53
30 minute cap

Post WOD Stretch

Foam roll: Athlete’s choice.

Competitors extra credit

Metcon (Time)

5-4-3-2-1

Curtis P’s, 155/105

Bar muscle ups

CrossFit / Competitors WOD, 6-24-16

The Athletic Studio / TAS CrossFit – 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

100 M run

10 air thrusters

30 SINGLES

Metcon

0-10 minutes

Metcon 1

10-20 minutes

Metcon 2

20-30 minutes

Metcon 3

Met 1: Metcon (Time)

0-10 minutes

For time:

30 unbroken thrusters, 95/65

50 double unders

20 unbroken thrusters, 95/65

50 double unders

10 unbroken thrusters, 95/65
Thrusters must be unbroken so scale weight appropriately.

DU scale = hip touches or singles

Met 2: Metcon (Time)

10-20 minutes

For time:

30 unbroken wall balls, 20/14

50 double unders

20 unbroken wall balls, 20/14

50 double unders

10 unbroken wall balls, 20/14
Wall balls must be unbroken so scale weight appropriately.

DU scale = hip touches or singles

Met 3: Metcon (Time)

20-30 minutes

For time:

15 unbroken front squats, 185/135

50 double unders

10 unbroken front squats, 185/135

50 double unders

5 unbroken front squats, 185/135
Front squats must be unbroken so scale weight appropriately.

From the ground.

DU scale = hip touches or singles

Post WOD Stretch

Pigeon stretch, 2 minutes each side

&

Banded leg stretch

Competitors extra credit

2000 M row, max effort (Time)

For time:

2000 M row

Metcon (5 Rounds for reps)

5 x max effort ring dips

10 minute cap
scale = bar dips

CrossFit teens, 6-23-16

The Athletic Studio / TAS CrossFit – CrossFit Kids

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 super slow squats

10 walking lunges

Skill WOD

Perfecting the deadlift:

Metcon (AMRAP – Rounds)

EMOM, 7 minutes

5 deadlifts

15 second elbow plank hold

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP, 8 minutes

40′ / 40′ sprint

80′ / 80′ sprint

8 ball slams

8 box step ups

Post WOD Stretch

scorpion stretch

CrossFit / Competitors WOD, 6-23-16

The Athletic Studio / TAS CrossFit – 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

7 good mornings w/ barbell

7 up and outs

20 second elbow plank hold

warm up to working weight

Weightlifting

Metcon (AMRAP – Rounds)

EMOM, 8 minutes

5 deadlifts @ 70%

12 ab mat sit ups
Log weight in notes

Metcon

Metcon (Time)

3 rounds for time:

15 SDHP, 95 / 65

15 box jumps, 24 / 20

15 T2B

Post WOD Stretch

Forearm stretch then athlete’s choice

Competitors extra credit

Metcon (Time)

For time:

20 cal Assault bike

80′ HS walk

100 double unders

80′ HS walk

Mobility “goat” (No Measure)

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

CrossFit / Competitors WOD, 6-22-16

The Athletic Studio / TAS CrossFit – 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

Skill WOD

Banded partner sprints (No Measure)

Utilize a resistance band with a partner
6 x 80′ each

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP, 20 minutes

200 M run

40 stationary lunges

400 M run

20 stationary goblet lunges, 53/35

Post WOD Stretch

Foam roll:

quads & hamstrings

Competitors extra credit

Metcon (Time)

For time:

4 rounds for time

15 GHD sit ups

2 G2S w/ atlas stone, 160/115

Metcon (Time)

For time:

50’/50′ prowler push, 230/160

CrossFit Teens, 6-21-16

The Athletic Studio / TAS CrossFit – CrossFit Kids

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

PVC warm up (No Measure)

Skill WOD

Strict press & push press

-PVC

-Training bar

-Barbell

Weightlifting

Strict press (work to a heavy double, 8 minutes)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP, 10 minutes

150 M row

10 goblet squats, 26/18

10 push ups

Post WOD Stretch

Banded shoulder stretch