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 high pull (5 x 1, @ 105% of 1 RM snatch, 12 minutes)

Metcon

Metcon (Time)

5 rounds for time:

20 double unders

15 power snatches, 75/55

5 burpees

Post WOD Stretch

Scorpion stretch

Competitors extra credit

Metcon (No Measure)

Every 4 minutes for 16 minutes

-200 M sprint

-200 M recovery jog/walk
On North A

Metcon (No Measure)

15 minute recovery Assault Bike, 45-55 RPMs

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
.

2 rounds

-10 goblet squats

-10 alt. lunges

Weightlifting

Front Squat (6 x 2 @ 90%)

Metcon

Metcon (AMRAP – Reps)

AMRAP, 10 minutes

8 front squat, 185/135

12 T2B
From the ground

Post WOD Stretch

Banded leg stretch

Competitors extra credit

Metcon (AMRAP – Rounds)

EMOM, 5 minutes

2 x

20 M sprint

5 x 30″/24″ bounds

20 M sprint

Metcon (Time)

For time:

21-15-9

3-2-1

-Thrusters, 95/65

-Legless rope climbs
6 minute cap

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
Clean grip with barbell:

-dip & shrug

-high pull

-muscle clean

-power cleans

5 each

Weightlifting

power clean / below knee hang power clean / hang power clean (work to a heavy single of the complex)

Perform the following movements consecutively:

-Power clean

-Below the knee hang power clean

-hang power clean (above the knee, hang or high hang)

Metcon

Metcon (Time)

3 rounds for time:

200 M run

18 power cleans, 95/65
RX+ = 135/95

Time cap: 8 minutes

Post WOD Stretch

Cat / Cow

Competitors extra credit

Technique work only if the athlete has never worked with he log before.

Metcon (AMRAP – Reps)

AMRAP, 3 minutes

G2OH, 155/115
Log weighs 65#

Metcon (Time)

For time:

100 M / 100 M prowler push, 90/60
On North A

stop sign –> tree

tree –> stop sign

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
2 rounds

-10 OHS, barbell, training bar or PVC

-20 second OHS hold

-10 shoulder swings

Metcon

-Teams of 2.

-One person working at a time.

-Rest the remaining time for each of the 10 minutes.

A.: Metcon (Time)

For time:

50 OHS, 95/65

15 bar muscle ups
10 minute time cap

Scale B.M.U. =

-30 C2B

-30 jumping C2B

B.: Metcon (Time)

For time:

50 KB snatches, 70/53

12 bar muscle ups
10 minute time cap

Scale B.M.U. =

-24 C2B

-24 jumping C2B

C.: Metcon (Time)

For time:

50 OHS, 95/65

9 bar muscle ups
10 minute time cap

Scale B.M.U. =

-18 C2B

-18 jumping C2B

D.: Metcon (Time)

For time:

50 KB snatches, 70/53

6 bar muscle ups
10 minute time cap

Scale B.M.U. =

-12 C2B

-12 jumping C2B

Post WOD Stretch

Foam roll lats

Competitors extra credit

Metcon (Time)

Teams of 2.

One person working at a time.

For time:

4 x 400 M run, alt runners

4 x 500 M row, alt rowers

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
2 rounds

-10 good morning

-10 glute bridges

Weightlifting

Deadlift (5 x 5, going up (TnG))

15 minutes

Metcon

Metcon (Time)

4 rounds for time

2 deadlifts, 315/220

8 burpee box jump on & overs

Post WOD Stretch

Scorpion stretch

Competitors extra credit

Metcon (Distance)

Recovery row, 18 minutes

Gymnastics goat (No Measure)

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

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
.

2 rounds

10 strict presses

10 push press

Weightlifting

Metcon (9 Rounds for weight)

EMOM, 9 minutes

1 = 4 strict press

2 = 4 strict press

3 = 4 strict press

4 = 3 push press

5 = 3 push press

6 = 3 push press

7 = 2 push jerk

8 = 2 push jerk

9 = 2 push jerk
-From the rack.

-Athlete’s choice at starting weight.

-Going up in weight EVERY minute.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP, 7 minutes

-4 HSPU

-8 T2B

-20 double unders

Post WOD Stretch

Banded shoulder stretch

Thread the needle

Competitors extra credit

Reverse Tabata: L-sit hold (AMRAP – Rounds)

:10 / :20 L-sit hold on paralletes

Metcon (Time)

3 rounds for time:

50M/50M prowler sprint, 90/50

200 M row

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
-15 squat jumps

-20 back squats, with barbell

.

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)

For time:

30 cal row

45 thrusters, 95/65

60 wall balls, 20/14

Post WOD Stretch

Banded leg stretch

Competitors extra credit

Metcon (No Measure)

Not for time:

10 alternating Turkish get ups, 53/35

10 minute cap

Metcon (Time)

50 GHD sit ups for time.
RX competitors only

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

Ladder drills (No Measure)

Agility ladder drills

Metcon

5k Run (Time)

Max Effort 5k Run
Starting at Rome & the alley way. Three laps, finishing at the “front” door.

www.usatf.org/routes/view.asp?rID=578377

Post WOD Stretch

Banded leg stretch

Competitors extra credit

Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP, 5 minutes

30 power cleans, 135/95 (shared)

30 double unders (each @ same time)

Power Clean (3 x 8, TnG, going up)

Must be touch and go reps.

The Athletic Studio / TAS CrossFit – CrossFit

Pass A Grill beach, 17th St beach access

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

Power Snatch (5 x 3 @ 75% 1 RM power snatch)

TnG

Metcon

Metcon (Time)

For time:

30 power snatches, 115/80

200 M run

20 OHS, 135/95

200 M run

10 snatches, 155/105

Post WOD Stretch

Foam roll:

athlete’s choice

Competitors extra credit

Barbell Goat work (No Measure)

Work on a barbell movement that needs improvement.

1-Mile Run (Time)

Max Effort 1-Mile Run