Category Archives: Today’s crossfit workout

CrossFit WOD, 7-23-18

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
Power series

Weightlifting

Clean Pull Complex (Work up to a heavy single of the complex)

Clean high pull / Power clean
15 minutes

Take your time and focus on TECHNIQUE!

Metcon

Metcon (Time)

For time:

21 – 15 – 9

Calorie row

Med ball cleans, 20/14

Calorie Assault bike

Post WOD Stretch

Foam roll:

quads and glutes

Competitors extra credit

Metcon (No Measure)

EMOM, 10 minutes

30 second HS wall hold

30 second rest
RX+ =

EMOM, 5 minutes

30 second HS wall hold

30 second rest

EMOM, 5 minutes

30 second free standing HS at the wall

30 second rest

Metcon (No Measure)

4 x 10 partner leg curls

ROM WOD (No Measure)

ROM WOD

CrossFit Team WOD, 7-21-18

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

10 shoulder swings

10 walking lunges

1 minute sumo squat hold

2 rounds

5 T2B

10 OH / front rack walking lunge, going up

10 push ups

10 OH / front rack walking lunge, going up

5 pull ups

Metcon

Teams of 2

One person working at a time

Metcon (Time)

For time:

100 T2B

6 x 40’/40′ OH-front rack walking lunge, 50-50/35-35

80 bar touch burpees

4 x 40’/40′ OH-front rack walking lunge, 50-50/35-35

60 C2B

2 x 40’/40′ OH-front rack walking lunge, 50-50/35-35

40 roll ups
3-2-1-GO teams will share all of the reps for each of the movements.

-Lunges will be performed with 2 dumbbells. One dumbbell will be OH while the other dumbbell will be on the front rack for 40′. The athlete will then switch OH & front rack side and complete a second 40′ walking lunge. The athlete will then tag their partner and they will complete the same technique. Teams must alt. rounds on the lunges. 40/40 switch. Teams will maintain their own lane for the duration of the workout.

Scaling options:

T2B:

The rep count may be scaled. The movement may scaled to K2E or knee ups.

C2B:

pull ups or jumping C2B

Post WOD Stretch

Coach’s choice

Competitors extra credit

Metcon (Time)

Teams of 2

-500 M row / .25 mile Woodway run

-switch

then

300 M bag carry, 200/150 (2 laps inside)
One athlete will row while the other runs. They will switch once both athletes have completed the run / row.

Teams will then complete a 300 M bag carry. The bag carry will start at the Woodway. One person will carry the bag while the other waits at the starting point. If the athlete drops the bag, they must complete the lap, tag their partner. The partner will run the lap to the bag and complete the carry until they drop it or complete 200 M as a team.

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 7-20-18

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

7 strict presses

7 push jerks

Weightlifting

C&J complex (PC+HC+PJ+PJ) (Work to a heavy single of the complex, 20 minutes)

Clean complex:

-Power clean

-Hang clean

-Push jerk

-Push jerk
Hang clean = squat

Metcon

Metcon (Time)

For time:

11-9-7-5-3

Hang power cleans, 135/95

HSPU
RX+ =

175/125

Strict deficit HSPU, 45-45/25-25

10 minute time cap

Post WOD Stretch

Foam roll:

athlete’s choice

Competitors extra credit

Metcon (No Measure)

EMOM, 10 minutes

1/1 Turkish get ups, 53/35

Snatch high pull (4 x 3 @ 100% 1 RM snatch)

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 7-19-18

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

400 M run

0.5 mile Assault bike

Metcon

Metcon (Time)

For time:

3 mile Assault bike

1 mile run

3 mile Assault bike

Post WOD Stretch

Banded leg stretch

Competitors extra credit

Metcon (Time)

10 rounds for time:

10 GHD sit ups

10 second unbroken L-sit hold

Metcon (No Measure)

5 rounds not for time:

1 minute farmer carry hold, 53/35 (right)

15 back extensions

1 minute farmer carry hold, 53/35 (left)
Rest as needed between rounds

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 7-18-18

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
4 rounds

5 squat jumps

5 super slow back squats

10 reverse lunges

5 minutes to warm up to a moderate back squat

Weightlifting

-One set every 4 minutes for 16 minutes

-Athletes will have one attempt at the prescribed reps during the 4 minutes

-Strive for perfect reps and go heavy.

0-4: Back Squat (1 x 10 )

4-8: Back Squat (1 x 3 )

8-12: Back Squat (1 x 7)

12-16: Back Squat (1 x 4)

Metcon

Tabata scores = the least amount of calorie or reps during a 20 second cycle over the 8 cycles.

Tabata: Calorie row (Calories)

20 / :10

max calorie row for 20 seconds then rest 10 seconds for 8 rounds.

Score is the least amount of calories during a 20 second cycle.
2 minute rest

Tabata: plate hops (AMRAP – Reps)

Tabata

:20 / :10

Plate hops, 10#/10# plate
2 minute rest

Tabata: ring dips (AMRAP – Reps)

Tabata:

:20 / :10

ring dips

Post WOD Stretch

Foam roll:

glutes, hamstrings and calves

Competitors extra credit

Metcon (Time)

Teams of 2

2 rounds for time:

15 ring muscle ups (shared)

80’/80′ farmer carry, 310/210 (shared)
Weights =

yoke plus 8 x 25#

yoke plus 4 X 25#

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 7-17-18

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

Weightlifting

Snatch complex: Snatch / hang power snatch (Work to a heavy single, 20 minutes)

Squat snatch / hang power snatch

Metcon

Metcon (AMRAP – Reps)

AMRAP, 7 minutes

-12 hang power snatches, 75/55

-8 STRICT pull ups
RX athletes will maintain a “hollow body” during the STRICT pull ups.

Post WOD Stretch

Extended arm child’s pose, 3 minutes

Competitors extra credit

Metcon (Time)

For time:

15 G2S w/ D- ball, 100/50

30/24 calorie Assault bike

12 G2S w/ D- ball, 100/50

20/16 calorie Assault bike

9 G2S w/ D- ball, 100/50

10/8 calorie Assault bike

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 7-16-18

The Athletic Studio / TAS CrossFit – CrossFit

A few request came in to show support and to sweat it out in honor of a good person. Hero WOD “Saman”.

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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

7 glute bridges

3 stationary inch worms with push ups

2 rounds

10 deadlifts

10 air thrusters

100 M run ( 1 lap)

Warm up to working weight, complete 5 wall balls between each set of DL.

Metcon

“Saman” , Hero WOD (Time)

8 rounds for time:

13 deadlifts, 185/135

17 wall balls, 20/14

400 M run
In honor of retired Thai Navy Seal Saman Kuna who lost his life while diving through a flooded cave to help save 12 young boys and their coaches.

A good person, doing a good deed. We have individuals at TAS that have and still do risk their lives every day for others.

Post WOD Stretch

Scorpion stretch

Competitors extra credit

Metcon (4 Rounds for distance)

4 rounds

max distance unbroken HS walk
-Rest as needed between rounds.

-8 minute cap,

50 cal Assault Bike (Time)

For time:

50 calories on the Assault Bike

ROM WOD (No Measure)

ROM WOD

CrossFit Team WOD, 7-14-18

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
3 rounds

30 second: Russian KBS

30 second Assault bike

30 second Air squats

30 second lunge jumps

Metcon

Teams of 3

2 scores

-Total distance on bike

-Total rounds and reps

The bike and AMRAP are at the same time.

Metcon (Distance)

21 minutes:

Max Distance Assault bike

Metcon (AMRAP – Rounds and Reps)

AMRAP, 21 minutes

40 Alt. stationary OH lunges, 50/35

40 KBS, 70/53

40 Goblet squats, 70/53

40 Alt. dumbbell power snatches, 50/35
One person working on the KB & dumbell movements at a time.

Post WOD Stretch

Foam roll:

athlete’s choice

Competitors extra credit

Metcon (AMRAP – Reps)

EMOM, 9 minutes

1st minute: max bag/ball ground to shoulder, 150/100

2nd minute: max unbroken ring muscle ups

3rd minute: rest

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 7-13-18

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

5 split jerks

5 strict presses from the split jerk

5 hollow rocks

Split jerk foot work, coach’s cadence.

Tall splt jerks, coach’s cadence.

Warm up to 75%

Weightlifting

Split Jerk (1 split jerk every 2 minutes for 12 minutes)

Athletes will start at 75% and go up every 2 minutes. Do not increase the weight for one round if the athlete has a failed attempt.

Lift heavy weight.

Metcon

Metcon (Time)

3 rounds for time:

15 S2OH, 115/80

15 T2B
-From the ground

RX+ =

155/105

Post WOD Stretch

Banded shoulder stretch

Competitors extra credit

Metcon (5 Rounds for weight)

5 x 80’/80′ yoke carry, going up

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, 7-12-18

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
Pogos

Skill WOD

Ladder drills (No Measure)

Agility ladder drills

Metcon

Banded partner sprints (No Measure)

Utilize a resistance band with a partner
4 x 80’/80′ each

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP, 20 minutes

400 M run

40 double unders

4 cart wheels

200 M run w/ plate, 45/25

20 double unders

2 cart wheels
Scaling:

double unders = plate hops, 45/25

Post WOD Stretch

Hip flexor wall stretch

Competitors extra credit

Bottom up front squat (4 x 4 going up)

Start with barbell in rack at the absolute bottom of squat. Squat the barbell from bottom, up to extension then back to the bottom.

Bench Press (5 x 3, going up)

ROM WOD (No Measure)

ROM WOD