Category Archives: Today’s crossfit workout

CrossFit WOD, 1-19-19

The Athletic Studio / TAS CrossFit – CrossFit

View Public Whiteboard

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
3 rounds

5 front squats

5 push presses

5 thrusters

8 shoulder swings

3 inch worms w/ push up

Weightlifting

Teams of 2

1 barbell

Thruster (10 minutes to find a heavy double, from the ground)

Metcon

Teams of 2

1 person working at a time.

Metcon (Time)

For time:

6 thruster, 95/65

6 ring dips

12 thruster, 95/65

12 ring dips

18 thruster, 95/65

18 ring dips

18 dumbbell thrusters, 50-50/35-35

18 C2B

12 dumbbell thrusters, 50-50/35-35

12 C2B

6 dumbbell thrusters, 50-50/35-35

6 C2B
Athlete 1 will complete 6 thrusters. Athlete 2 will rest until Athlete 1 is done with the 6 reps. Athlete 2 will then do 6 thrusters while Athlete 1 rest. When Athlete 2 has completed the 6 thrusters, Athlete 1 will start the 6 ring dips. They will continue this work / rest for the duration of the WOD.

Scaling:

Thruster: weight

Ring dips: bar dips, banded bar dips, box dips

C2B: pull ups, ring rows, jumping pull ups

Post WOD Stretch

Coach’s choice

Competitors extra credit

Metcon (Time)

Teams of 2

3 rounds for time:

35 GHD sit ups

10 ring muscle ups

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 1-18-19

The Athletic Studio / TAS CrossFit – CrossFit

View Public Whiteboard

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
4 rounds

8 good mornings

8 up & outs

8 sumo deadlifts

Weightlifting

Sumo Deadlift (Work to a heavy 3 reps, 15 minutes)

TnG

Metcon

Metcon (Time)

4 rounds for time:

15 SDHP, 115/80

15 HSPU

Post WOD Stretch

Pigeon pose

Scorpion stretch

Competitors extra credit

Metcon (5 Rounds for calories)

5 rounds each for calories:

1 minute max calorie Assault bike

3 minute recovery ride

1 minute rest
Do not get off of the bike until the 1 minute rest. Hand & feet should remain on the peddles and handles

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 1-17-19

The Athletic Studio / TAS CrossFit – CrossFit

View Public Whiteboard

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
EMOM: 8 minute

Odd: 30 second double unders / 30 second rest

Even: 30 second row / 30 second rest

Metcon

Metcon (Time)

10 rounds for time:

400 M row

40 double unders
40 minute cap:

Scaling:

Volume:

Scale the number of rounds.

Double under:

40 singles

RX+ =

10 rounds for time:

500 M row

50 double unders

“Not enough rowers” option:

8 rounds for time:

0.6 mile Assault bike

40 double unders

Post WOD Stretch

Scorpion stretch

Foam roll: calves

Competitors extra credit

Barbell Goat work (No Measure)

Work on a barbell movement that needs improvement.

Gymnastics goat (No Measure)

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

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 1-16-19

The Athletic Studio / TAS CrossFit – CrossFit

View Public Whiteboard

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

OHS, snatch first rep (Work to a heavy triple OHS, 18 minutes)

Snatch then complete OHS
The first rep must me a squat snatch.

The snatch will not be your be the first OHS.

Squat snatch / OHS / OHS / OHS

Metcon

Metcon (AMRAP – Reps)

AMRAP, 14 minutes

2 rounds

7 snatches, 60%

9 OHS, 60%

12 box jumps, 20/20

2 rounds

5 snatches, 70%

7 OHS, 70%

9 box jumps, 24/20

2 rounds

3 snatches, 80%

5 OHS, 80%

7 box jumps, 30/24

max rounds

1 snatches, 90%

3 OHS, 90%

9 box jumps, 20/20
-Power or squat snatches

-Snatches DO NOT count towards OHS reps.

-Percentages are 60-70-80-90% of today’s weightlifting score.

-Yes, the last round of box jumps are 20/20

Completing the first 2 rounds = 56 reps.

Completing the second 2 rounds = 98 reps

Completing the third 2 rounds = 128

Post WOD Stretch

Foam roll, athlete’s choice

Competitors extra credit

Metcon (Time)

4 rounds for time:

16 dumbbell bench press, 50-50/35-35

20 second unbroken ring support hold
The holds are hollow body pposition at the extension of a ring dip.

Tabata : Battle rope (No Measure)

Tabata:

:20 / :10

Battle ropes

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 1-15-19

The Athletic Studio / TAS CrossFit – CrossFit

View Public Whiteboard

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

PVC warm up (No Measure)

Pogos

Metcon

Metcon (Time)

Teams of 2

For time:

400 M run

200 M prowler push, 70/45

200 M prowler pull, 70/45

400 M run
-On North A

-Rogue prowler + 70 / Prowler + 45

-Teams will run the 400’s together.

-Teams will run the 200 / 200 together with one person push/pulling the prowler. Teams may switch as needed.

Metcon

Metcon (AMRAP – Reps)

EMOM, 16 minutes

1st: 50 second hand plank / 10 second rest

2ns: 1 minute single arm farmer carry hold (right), 70/53

3rd: 1 minute single arm farmer carry hold (left), 70/53

4th: 40 seconds max burpees / 20 second rest
-Score = number of burpees

-Subtract 1 burpee for each time the athlete breaks during the plank and the holds.

Post WOD Stretch

Banded leg stretch

Competitors extra credit

Metcon (No Measure)

5 rounds not for time:

15 GHD sit ups

15 back extensions

CrossOver Symmetry (No Measure)

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

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 1-14-19

The Athletic Studio / TAS CrossFit – CrossFit

View Public Whiteboard

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
3 rounds

5 lateral raises

5 banded pull aparts

5 strict presses

Clean warm up (No Measure)

-dip & shrug

-high pull

-muscle clean

-front squat

-clean drop

-clean
3 rounds

5 lateral raises

5 banded pull aparts

5 strict presses

Weightlifting

Complex: P.C. / S.P. / S.P. (Work to a heavy single of the complex, 15 minutes)

Complete the following:

-Power clean

-Strict press

-Strict press

Metcon

Metcon (Time)

For time:

10/10 dumbbell push presses, 50/35

10 T2B

8/8 dumbbell push presses, 50/35

10 T2B

6/6 dumbbell push presses, 50/35

10 T2B

4/4 dumbbell push presses, 50/35

10 T2B

2/2 dumbbell push presses, 50/35

10 T2B
-single arm push presses

-Do not drop the dumbbell.

Scaling:

T2B:

– K2E

-supine toes to rig

Post WOD Stretch

Puppy dog stretch, 3 minutes.

Competitors extra credit

Metcon (Time)

5 rounds

6 axle bar clusters, 135/85

2 G2S with bag, 200/150
Axle bar + 45’s & 15’s / axle bar + 35’s

Ground to shoulder NOT over the shoulder.

Metcon (4 Rounds for time)

.25 Wooday run every 4 minutes for 16 minutes.

ROM WOD (No Measure)

ROM WOD

CrossFit Team WOD, 1-12-19

The Athletic Studio / TAS CrossFit – CrossFit

View Public Whiteboard

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
Then

Coach’s choice

Metcon

-Teams of 2

-Yes, the snatches are squat snatches for the barbell.

-DO NOT DROP THE DUMBBELLS

Metcon (AMRAP – Rounds and Reps)

AMRAP, 12 minutes

9 snatches, 145/100 (shared)

15 in sync bar touch burpees

42 double unders (each/same time)
Rest 3 minutes

Metcon (AMRAP – Reps)

AMRAP, 10 minutes

12 in sync alt dumbbell power snatches, 50/35

36 double unders (one person, alt each round)
RX+ =

in sync dumbbell squat snatch

Post WOD Stretch

Coach’s choice

Competitors extra credit

Metcon (Time)

4 rounds for time:

2 x 80’/80′ yoke carry, 180/100 (+yoke)

.20 mile Woodway sprint
-Teams of two

-All work is shared

Metcon (No Measure)

4 rounds not for time:

10 Earthquake bar bench press, going up

15 GHD sit ups

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 1-11-19

The Athletic Studio / TAS CrossFit – CrossFit

View Public Whiteboard

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
-Front rack mobility.

-Overhead mobility

-Upright KB row

-Upside down KB press

4 rounds:

5 power cleans

5 push jerks

3 power clean / push jerks

Work up in weight each round.

Metcon

– Technique: a way of carrying out a particular task, especially the execution or performance of an artistic work or a scientific procedure or a clean and jerk.

– Intensity : the quality or state of being intense especially : extreme degree of strength, force, energy, or feeling.

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Weightlifting

Optional

Power Clean (4 x 3 @ 70-80%)

Post WOD Stretch

Metcon (No Measure)

5 sets:

10 dumbbell hammer curls

10 kick backs

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 1-10-19

The Athletic Studio / TAS CrossFit – CrossFit

View Public Whiteboard

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

PVC warm up (No Measure)

then

Pogos

Skill WOD

Banded partner sprints (No Measure)

Utilize a resistance band with a partner
3 rounds each

80’/80′ banded partner sprint

80’/80′ sprint

Metcon

“Pick Your Poison”

Choose either WOD A or WOD B, athlete’s choice.

WOD A: Metcon (Time)

For time:

1 mile run

2000 M row

4 mile Assault bike

WOD B: Metcon (Time)

4 rounds for time:

400 M run

500 M row

1 mile Assault bike

Post WOD Stretch

Banded leg stretch

Competitors extra credit

Back Squat (4 x 4 @ 65-80%)

ROM WOD (No Measure)

ROM WOD

CrossFIt WOD, 1-9-19

The Athletic Studio / TAS CrossFit – CrossFit

View Public Whiteboard

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
3 rounds

3 stationary centipedes with hold

10 shoulder swings

10 PVC pass throughs

Skill WOD

Bar muscle ups:

Group A:

Progressions and efficiency:

Kip swings

Jumping bar muscle ups

Spotted bar muscle ups

Group B:

3 x 4 jumping bar muscle ups

Bar muscle ups

3 x 1

2 x 2

2 x 3

1 x max effort

Rest as needed between sets.

Focus on form! No “chicken wings!

Stop if athlete has any “hot spots” or potential tears.

Metcon

Metcon (Time)

For time:

4 muscle ups

5 renegade rows, 50-50/35-35

20 T2B

3 muscle ups

5 renegade rows, 50-50/35-35

20 HSPU

2 muscle ups

5 renegade rows, 50-50/35-35

20 pull ups

1 muscle up

5 renegade rows, 50-50/35-35

20 ring dips
Muscle ups may be bar or ring, athlete’s choice.

Renegade rows = 1/1-2/2-3/3-4/4-5/5

Scaling:

Muscle ups =

-Jumping muscle ups

-2 x jumping C2B

Renegade rows =

-scale dumbbell weight

T2B =

-K2E

-Supine toes to rig with target (no knee ups)

Ring dips =

-banded bar dips

-box dips

Post WOD Stretch

Foam roll:

lats

Competitors extra credit

Granite Games qualifier 2018, WOD 1A / 1B (Time)

14 minute cap

(1A)

For time:

15 Burpees Over Concept 2 Erg

40/30 Calorie Row

15 Burpees Over Concept 2 Erg

40/30 Calorie Row

15 Burpees Over Concept 2 Erg

(1B)

In the remaining time…

Find a 1 rep max snatch

ROM WOD (No Measure)

ROM WOD