Category Archives: Today’s crossfit workout

CrossFit WOD, 3-25-19

The Athletic Studio / TAS CrossFit – CrossFit

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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

r: Clean warm up (No Measure)

-dip & shrug

-high pull

-muscle clean

-front squat

-clean drop

-clean

Weightlifting

Power clean complex (P.C. / H.P.C.) (Work to a heavy single, 17 minutes)

-Power clean

-Hang power clean

Metcon

Metcon (Time)

For time:

40 hang power cleans, 115/80

300 M run

20 power cleans, 205/145

600 M run

Post WOD Stretch

Supine twist

Competitors extra credit

Metcon (5 Rounds for time)

Every 2 minutes for 10 minutes:

For time:

80′ HS walk

Metcon (Time)

Teams of 2:

5 rounds for time:

5 power snatches, 135/95

7 in sync bar touch burpees

ROM WOD (No Measure)

ROM WOD

CrossFit Team WOD, 3-23-19

The Athletic Studio / TAS CrossFit – CrossFit

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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
coach’s choice

Metcon

Teams of 2

Metcon (AMRAP – Rounds and Reps)

AMRAP, 21 minutes

400 M run (together)

60 ball slams, 20/15 (shared)

200 M run (athlete 1)

40 deadlifts, 225/155 (shared)

200 M run (athlete 2)

60 hang dumbbell power cleans, 50-50/35-35 (shared)

Post WOD Stretch

Coach’s choice

Competitors extra credit

Metcon (Time)

3 rounds for time:

10 in sync power snatches, 95/65

30 double unders (each, same time)
Teams of 2

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 3-22-19

The Athletic Studio / TAS CrossFit – CrossFit

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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

-200 M row

-10 air thrusters

-10 hanging shoulder shruggs

2 rounds

-10/10 single arm dumbbell thrusters

-10 shoulder swings

2 rounds

10 thrusters, going up

5 pull ups / 5 C2B

Metcon

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Chin-over-bar pull-ups

Time cap: 20 minutes

Post WOD Stretch

Foam roll: athlete’s choice

Competitors extra credit

Metcon (No Measure)

2 rounds not for time:

12 parallette pass throughs

24 GHD sit ups

100 calorie Assault bike (Time)

For time:

100 calorie Assault bike

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 3-21-19

The Athletic Studio / TAS CrossFit – CrossFit

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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

8 super slow back squats

8 calorie bike

8 calorie row

8 hollow rocks

Warm up to 60 %

Weightlifting

Back Squat (8 reps every 3 minutes for 9 minutes)

1st set = 60%

2nd set = 65%

3rd set = athlete’s choice

Metcon

Metcon (Time)

2 rounds for time:

80 double unders

600 M run

40 air squats

30/24 calorie (r1:row/r2:bike)
24 minute cap

Post WOD Stretch

Banded leg stretch

Competitors extra credit

Gymnastics goat (No Measure)

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

Mobility “goat” (No Measure)

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

Barbell Goat work (No Measure)

Work on a barbell movement that needs improvement.

CrossFit WOD, 3-20-19

The Athletic Studio / TAS CrossFit – CrossFit

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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

Skill WOD

Max distance broad jump (Distance)

Max distance broad jump
3 attempts

Banded partner sprints (No Measure)

Utilize a resistance band with a partner
3 rounds each:

80’/80′ banded partner sprint

80’/80′ sprint

Metcon

Metcon (Time)

For time:

20 KBS, 53/35

20 box jump on & over, 24/20

20 KBS, 53/35

20 box jump on & over, 24/20

15 KBS, 53/35

15 box jump on & over, 24/20

10 KBS, 53/35

10 box jump on & over, 24/20
RX+ =

-70/53

-lateral box jump on & over

Post WOD Stretch

Foam roll:

calves and quads

Competitors extra credit

Metcon (No Measure)

Every 2 minutes for 12 minutes:

50 M single arm farmer carry, 90/70 (left)

50 M single arm farmer carry, 90/70 (right)

ROM WOD (No Measure)

ROM WOD

FIT WOD, 3-20-19

The Athletic Studio / TAS CrossFit – FIT

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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

Skill WOD

Max distance broad jump (Distance)

Max distance broad jump
3 attempts

Banded partner sprints (No Measure)

Utilize a resistance band with a partner
3 rounds each:

80’/80′ banded partner sprint

80’/80′ sprint

Metcon

Metcon (Time)

For time:

20 KBS, 53/35

20 box jump on & over, 24/20

20 KBS, 53/35

20 box jump on & over, 24/20

15 KBS, 53/35

15 box jump on & over, 24/20

10 KBS, 53/35

10 box jump on & over, 24/20
RX+ =

-70/53

-lateral box jump on & over

Post WOD Stretch

Foam roll:

calves and quads

F.I.T. E.C.

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 3-19-19

The Athletic Studio / TAS CrossFit – CrossFit

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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
Warm up to 60%

Weightlifting

Snatch (Every 2 minutes for 12 minutes)

4 @ 60%

3 @ 70%

3 @ 75%

3 @ 75%

2 @ 80%

2 @ 85%

Not TnG

Metcon

Metcon (AMRAP – Rounds and Reps)

Every 3 minutes until reps cannot be completed in the 3 minute

0 – 3 minutes

2 rounds (2R)

6 snatches, 95/65

6 T2B

3 – 6 minutes

2 rounds (4R)

9 snatches, 95/65

9 T2B

6 – 7 minutes

1 minute rest & weight change

7 – 10 minutes

1 rounds (5R)

8 snatches, 135/95

12 T2B

10 – 13 minutes

1 rounds (6R)

12 snatches, 135/95

15 T2B
-Squat snatches.

-Rest until the next 3 minute cycle starts.

Scale weight in first half if scaling is needed for second half!!

Scaling:

T2B: K2E or supine toes to rig

Snatches: weight

Post WOD Stretch

Supine twist

Sphinx

Competitors extra credit

Metcon (Time)

For time:

accumulate 5 minutes of a bear hug bag hold, 200/150

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 3-18-19

The Athletic Studio / TAS CrossFit – CrossFit

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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 & shrug

-high pull

-muscle clean

-front squat

-clean drop

-clean
2 rounds

5 strict presses

5 push jerks

Weightlifting

Push Jerk (Work to a heavy double, 15 minutes)

From the ground

Metcon

Metcon (Time)

* 30 * 20 * 10 *

-Hang power cleans, 75/55

-Push presses, 75/55
* = 10 box HSPU

Post WOD Stretch

Extended arm childs pose

Competitors extra credit

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

:10 / :20 L-sit hold on paralletes

CrossOver Symmetry (No Measure)

Activation, post work out or Iron Scaps. Look at notes for the routine.
Post workout

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 3-16-19

The Athletic Studio / TAS CrossFit – CrossFit

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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
Coach’s choice

Metcon

Teams of 2

0 – 3 minutes: Metcon 1 / Athlete 1

3 – 6 minutes: Metcon 1 / Athlete 2

6 – 9 minutes: Metcon 2 / Athlete 1

9 – 12 minutes: Metcon 2 / Athlete 2

12 – 15 minutes: rest and weight change

15 – 27 minutes: Metcon 3 / Athletes 1 & 2 (DU: same time 150 each / all cals and reps shared)

1) A1: Metcon (AMRAP – Reps)

AMRAP, 3 minutes

-125 double unders

-Max thrusters, 95/65

1) A2: Metcon (AMRAP – Reps)

AMRAP, 3 minutes

-125 double unders

-Max thrusters, 95/65

2) A1: Metcon (AMRAP – Reps)

AMRAP, 3 minutes

-30/24 calorie Assault bike

-Max thrusters, 95/65

2) A2: Metcon (AMRAP – Reps)

AMRAP, 3 minutes

-30/24 calorie Assault bike

-Max thrusters, 95/65

3)1&2: Metcon (AMRAP – Reps)

AMRAP, 12 minutes

-150 double unders

-20 thrusters, 135/95

-60/48 calorie Assault bike

-20 thrusters, 135/95
Score =

DU = 150

40 thrusters

60/48 cals

Reps per round:

M: 250

F: 238

Post WOD Stretch

Coach’s choice

Competitors extra credit

Metcon (7 Rounds for weight)

7 rounds each for load:

40′ unbroken yoke carry
Must go up every round. No plates smaller than 5#’s

Yoke weighs 115

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 3-15-19

The Athletic Studio / TAS CrossFit – CrossFit

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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
2 rounds

5 lat shrugs

10 cat / cow

30 second banded lat stretch

2 rounds

5 power snatches (barbell)

5 shoulder swings

2 rounds

5 power snatches (going up)

5 bar facing burpees

2 muscle ups / 5 pull ups

Metcon

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chest-to-bar pull-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

Weightlifting

Optional

Behind The Neck Jerk (work to a heavy double, 12 minutes)

Post WOD Stretch

Foam roll:

Lats

Competitors extra credit

Metcon (AMRAP – Reps)

AMRAP, 7 minutes

10 dumbbell power cleans, 50-50/35-35

10 alt. stationary front rack lunges, 50-50/35-35

ROM WOD (No Measure)

ROM WOD