All posts by master

CrossFit / Competitors WOD, 2-11-16

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

Metcon

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

Weightlifting

Snatch high pull (5 x 3 @ 105% 1 RM snatch)

Post WOD Stretch

Scorpion

Cat / Cow

Competitors extra credit

Metcon (No Measure)

6 x 8 strict unbroken ring dips

9 minute cap

Metcon (No Measure)

Recovery row, 12 minutes

Session 2

The Athletic Studio / TAS CrossFit – Competitor Training

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

300 M row

20 air squats

Metcon

Metcon (Time)

5 rounds for time

10 calorie Assault Bike

1 rope climb

6:00 cap
RX+ = legless

Metcon (Time)

2 person Team WOD:

2 rounds

36 alt. pistols (alt. every 6)

36 alt. KB snatches, 70/53 (alt. every 6)
Redline!!

CrossFit / Competitors WOD, 2-10-16

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
.

10 strict presses

10 push presses

10 push jerks

Weightlifting

Press Complex (3 x EMOM, 8 minutes)

Strict press

Push press

Push jerk
80% of 1 RM strict press

Metcon

Metcon (Time)

21 – 15 – 9

-T2B

-HSPU

Post WOD Stretch

Banded shoulder stretch

Competitors extra credit

Metcon (No Measure)

4 x 10, back extensions

Symmetry CrossOver, recovery (No Measure)

Symmetry CrossOver, recovery

FIT WOD, 2-10-16

The Athletic Studio / TAS CrossFit – FIT

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)

Skill WOD

Group A:

Perfect the double under, 10 minutes.

Group B:

see Metcon below

Grp B: Metcon (2 Rounds for time)

For time:

-100 double unders

-2 minute rest

-100 double unders

Double Under Tabata (AMRAP – Reps)

:20/:10

score= least amount of reps

Metcon

Metcon (Time)

5 rounds for time

30 alternating OH stationary lunges, 45/25

10 T2B
Lunges = 1/2, 3/4…….

Post WOD Stretch

Foam roll glutes and hamstrings

F.I.T. E.C.

Mobility “goat” (No Measure)

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

Session 2

The Athletic Studio / TAS CrossFit – Competitor Training

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 Balance (work to a heavy fast single, 15 minutes)

Metcon

Metcon (Time)

15-12-9

5-4-3

hang power snatches, 115/80

bar muscle ups

CrossFit / Competitors WOD, 2-9-16

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
800 M run

Skill WOD

Metcon (7 Rounds for time)

3 x 400 M every 4 minutes

4 x 200 M every 3 minutes

Metcon

Metcon (Time)

600 M run

then

3 rounds

15 box jumps, 24/20

20 ring push ups

25 ab mat sit ups

Post WOD Stretch

Banded leg stretch

Competitors extra credit

Metcon (6 Rounds for calories)

6 x :30 second max calorie row

1 minute rest between sets

Metcon (No Measure)

4 x 80’/80′ unbroken farmer carry, 140/90
rest as needed between sets

FIT WOD, 2-9-16

The Athletic Studio / TAS CrossFit – FIT

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
800 M run

Skill WOD

Metcon (7 Rounds for time)

3 x 400 M every 4 minutes

4 x 200 M every 3 minutes

Metcon

Metcon (Time)

800 M run

then

3 rounds

15 box jumps, 24/20

20 HRPU

25 ball slams, 20/15

Post WOD Stretch

Banded leg stretch

F.I.T. E.C.

Metcon (No Measure)

3 x :45 second HS holds

Session 2

The Athletic Studio / TAS CrossFit – Competitor Training

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
5 minutes Assault bike, @ 60 RPM

Weightlifting

Deadlift (5×3 @ 80 %)

Metcon

Metcon (Time)

3 rounds for time:

400 M run

300 M row

50 double unders

CrossFit / Competitors WOD, 2-8-16

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

1 & 1/4 front squats (8 x 1 @ 75% of 1RM front squat)

down, bounce out of the hole a quarter up, then back down and up.

Metcon

Metcon (Time)

For time:

5-4-3-2-1

10-8-6-4-2

-Cleans*, 225/155

-Pull ups
*Squat cleans

RX+ (competitors)=

4-3-2-1

Cleans, 245/170

Ring muscle ups

Post WOD Stretch

Foam roll:

quads

Competitors extra credit

Metcon (No Measure)

5 x 8, unbroken strict pull ups
10 minute cap

Metcon (AMRAP – Reps)

AMRAP, 3 minutes

5 burpees

20 double unders

FIT WOD, 2-8-16

The Athletic Studio / TAS CrossFit – FIT

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 shoulder swings

15 squats

100 M run

Skill WOD

Pull ups: (15 minutes)

Group A

Perfect the kip

Practice pull ups

Group B

4 x max effort pull ups

Metcon (4 Rounds for reps)

4 x max effort pull ups

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP, 15 minutes

20 goblet squats, 35/26

20 double unders

20 ab mat sit ups
Double under scale = bounding hip touches

Post WOD Stretch

Foam roll lats

F.I.T. E.C.

Metcon (AMRAP – Reps)

AMRAP, 3 minutes

burpee box jumps, 24/20