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

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!!

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

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!

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

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

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

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

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

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