All posts by master

CrossFit / Competitors WOD, 3-22-16

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

Jump rope, 4 minutes (No Measure)

Metcon

Metcon (Time)

6 rounds for time

600 M run

60 walking lunges

60 double unders
– Double under scale = Hip touches

-40 minute cap

-additional reps count as seconds on time cap

Post WOD Stretch

Foam roll, 15 minutes. Quads & calves

**Not optional**

Competitors extra credit

Metcon (4 Rounds for time)

4 x 500 M row every 4 minutes

Snatch Grip Deadlift (3 x 5 @ 95% 1 RM snatch)

CrossFit / Competitors WOD, 3-21-16

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
.

10 OHS w/ barbell

Weightlifting

OHS, snatch first rep (4 x 6, going up)

Snatch then complete OHS
6 reps every 2:30 for 10 minutes (4 rounds).

Squat snatch = 1st rep

Metcon

Metcon (Time)

For time:

9 – 7 – 5

-Thruster, 165/115

-Box jumps, 30/24

-Burpee pull up

Post WOD Stretch

Banded leg stretch

Competitors extra credit

Metcon (Time)

4 rounds for time

4 ring dips*

40 double unders
* = muscle up then complete 4 ring dips

CrossFit / Competitors team WOD, 3-19-16

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
.

2 rounds

10 strict presses

10 OHS

20 push ups

Metcon

Teams of two.

1 person working at a time.

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Metcon (AMRAP – Reps)

AMRAP, 21 minutes

-50 S2OH, 135/95

-50 ring MU’s

-100 box jumps, 24/20

-50 OHS, 135/95

-50 T2B
-Scaling MU = Ring rows

-300 reps per round

Post WOD Stretch

banded shoulder stretch

Competitors extra credit

Metcon (No Measure)

Peg board practice

Metcon (AMRAP – Reps)

AMRAP, 5 minutes

bench press, 225/135

CrossFit / Competitors WOD, 3-18- 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
.

2 rounds

10 up & outs

10 good mornings w/ barbell

10 air thrusters

Metcon

CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

Weightlifting

Strict press (work to a heavy double, 15 minutes)

Post WOD Stretch

Foam roll, athlete’s choice

Competitors extra credit

Barbell Goat work (No Measure)

Work on a barbell movement that needs improvement.

Metcon (3 Rounds for distance)

3 x max distance HS walks
3 attempts

CrossFit / Competitors WOD, 3-17- 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′ (rig to rig) each

Metcon

Metcon (Time)

For time:

1 mile run

50 wall balls

25 bar touch (6″)burpees

50 wall balls

800 M run

Post WOD Stretch

Banded leg stretch

Competitors extra credit

Metcon (Time)

For time:

5-4-3-2-1

ring muscle ups

parrellete def HSPU

Mobility “goat” (No Measure)

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

CrossFit / Competitors WOD, 3-16- 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

Power Snatch (work to a heavy TnG 5 reps, 15 minutes)

Must be TnG

Metcon

Metcon (Time)

9 * 7 * 5

snatch, 135/95

* = 20 calorie row
must be a squat snatch

Post WOD Stretch

cat / cow

Competitors extra credit

Metcon (No Measure)

Assault bike, 10 minute recovery

30-40 RPMs

Metcon (AMRAP – Rounds)

40 M sprint every 20 seconds for 5 minutes.

1 minute rest

repeat

CrossFit / Competitors WOD, 3-15- 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
banded squat walk

Weightlifting

pause back squats (work to a heavy triple, 2 second pause )

no redip
(12 minutes)

Metcon

Metcon (Time)

50 double unders

30 front squat, 45 /35

40 double unders

24 front squat, 95 / 65

30 double unders

18 front squat, 135/95

20 double unders

12 front squat, 195/140

10 double unders

6 front squats, 245/170
From the ground

Post WOD Stretch

Foam roll:

quads

hamstring

calves

20 minutes

Competitors extra credit

Metcon (Time)

3 rounds for time:

12 lateral bounds, 24/20

2 legless rope climbs

Gymnastics goat (No Measure)

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

CrossFit / Competitors WOD, 3-14- 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

Clean warm up (No Measure)

-dip & shrugg

-high pull

-muscle clean

-front squat

-clean drop

-clean

Weightlifting

Power clean complex (P.C. / H.P.C.) (work to a heay single of the complex, 20 minutes)

-Power clean

-Hang power clean

Metcon

Metcon (Time)

21 – 15 – 9

-Box jumps

-Clean & Jerk (or press), 115/75
Any jerk or press

Post WOD Stretch

Scorpion stretch

Frog stretch

Competitors extra credit

Metcon (Time)

For time:

25M/25M prowler push, 90/50

25M/25M sprint

50M/50M prowler push

50M/50M sprint

Metcon (Time)

For time:

50M / 50M yoke carry, 180/100

400 M run

CrossFit / Competitors team WOD, 3-12- 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
.

2 rounds

10 good mornings

15 air thrusters

Metcon

-Teams of 3

-1 person working at a time

Metcon (Time)

3 rounds for time:

1500 M row

90 wall balls, 20/14

60 deadlifts, 185/135
25 minute cap

Post WOD Stretch

Foam roll, athlete’s choice

Competitors extra credit

Metcon (Time)

For time:

200 M prowler push, 90/50

400 M run
Both athletes will mov with the prowler with one pushing it.

Both athletes will run together.

On North A

CrossFit / Competitors WOD, 3-11-16

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
.

Work through some shoulder swings and jumping bar MUs or jumping pull ups.

Metcon

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

CrossFit Games Open 16.3 Scaled (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

Weightlifting

Back rack lunge (4 x 8, going up)

1/2, 3/4, 5/6, 7/8

Post WOD Stretch

Forearm stretch

Foam roll lats

Competitors extra credit

1-Mile Run (Time)

Max Effort 1-Mile Run

Gymnastics goat (No Measure)

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