Category Archives: Today’s crossfit workout

CrossFit Team WOD, 9-22-18

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
A: 500 M row

B: Burgener warm up

C:2 rounds

-5 inch worms w/ push ups

-5 squat jumps

-10 shoulder swings

Metcon

Teams of 3

Metcon (Time)

For time:

2400/1700 M row (shared)

120 alt. dumbbell power snatches, 50/35 (shared)

5 OHS squats, 155/105 (each)

90 pull ups (shared)

5 OHS squats, 155/105 (each)

60 burpee box jumps, 24/20 (shared)

5 OHS squats, 155/105 (each)

30 bar muscle ups (shared)

5 OHS squats, 155/105 (each)
40 minute cap

Scaling:

OHS = weight

Pull ups = ring rows

Burpee box jumps = burpee step ups

Bar MU = jumping C2B

RX+ =

185/135

C2B

30/24

Post WOD Stretch

Coach’s choice

Competitors extra credit

Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP, 8 minutes

40′ / 40′ HS walk

40′ / 40′ bear hug bag carry, 200/150
Relay style

A1 does 40′ then A2 does 40′ HS walk

A1 does 40′ then A2 does 40′ HS walk

A1 does 40′ then A2 does 40′ bag carry

A1 does 40′ then A2 does 40′ bag carry

5′ minimum HS walk

CrossFit WOD, 9-21-18

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

Clean warm up (No Measure)

-dip & shrug

-high pull

-muscle clean

-front squat

-clean drop

-clean
2 rounds

5 jerk dip + push jerks

5 jerk dip + split jerks

Weightlifting

C & J complex, PC/PJ/HC/SJ (Work to a heavy single of the complex, 20 mintes)

Complete the following as a complex:

-Power cleans

-Push jerk

-Hang clean

-Split jerk
Hang clean is a squat.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP, 14 minutes

10 power cleans, 135/95

20 bus drivers, 20/15 (slam ball)

10 S2OH, 135/95

20 bus drivers, 20/15 (slam ball)

10 hang power cleans / S2OH, 135/95

20 bus drivers, 20/15 (slam ball)
Barbell must be brought to the hang position before being dropped to the ground.

Post WOD Stretch

Forearm stretch

Competitors extra credit

CrossOver Symmetry (No Measure)

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

Metcon (2 Rounds for distance)

2 rounds for distance:

5 minute Woodway run w/ vest

5 minute rest

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 9-20-18

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
2 minute Assault bike

10 shoulder swings

2 minute jump rope

10 shoulder swings

Metcon

Metcon (AMRAP – Reps)

EMOM, 35 minutes

1st minute: 20 second max calorie Assault bike SPRINT / 100 M run (1 lap)

2nd minute: max double unders

3rd minute: rest

4th minute: 1minute plank hold

5th minute: 15 second rest / 30 second active static hang / 15 second rest
Score = total calories and double unders over the entire EMOM.

Post WOD Stretch

Foam roll:

athlete’s choice

Competitors extra credit

Metcon (No Measure)

5 rounds not for time:

1 minute farmer carry hold, left

1 minute farmer carry hold, right

10 PVC pass throughs
53/35

ROM WOD (No Measure)

ROM WOD
Warrior’s series

CrossFit WOD, 9-19-18

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
3 rounds

5 super slow back sqauts

5 squat jumps w/ barbell

15 second sumo squat hold

Warm up to working weight

Weightlifting

Back Squat (6 x 4 @ 80%)

Metcon

Metcon (Time)

For time:

42 – 30 – 18

Wall balls, 20/14

HRPU
RX+ =

30/20

Ring push ups

Post WOD Stretch

Banded leg stretch

Competitors extra credit

Metcon (Time)

Team of 2

For time:

10 in sync thrusters, 175/125

10 rope climbs

10 in sync thrusters, 175/125

Mobility “goat” (No Measure)

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

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 9-18-18

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

7 good mornings

5/5 alt table top extensions w/ pause

7 deadlifts

Weightlifting

Deadlift (Work to a heavy triple, 15 minutes)

Metcon

Metcon (Time)

For time:

9 – 6 – 3

Deadlift, 345/240

Ring muscle ups
Scaling options:

-Deadlift: scale weight but it should be a HEAVY deadlift for the athlete (83-90%).

-Ring muscle ups:

12-9-6 muscle ups transitions.

9-6-3 jumping ring muscle ups w/ dip.

Post WOD Stretch

Scorpion stretch

Foam roll:

lats

Competitors extra credit

Metcon (9 Rounds for calories)

EMOM, 12 minutes

1st minute: 20 second max calorie assault bike, 40 second rest

2nd minute: 20 second max calorie assault bike, 40 second rest

3rd minute: 20 second max calorie assault bike, 40 second rest

Split Jerk (Work to a heavy single, from the blocks)

ROM WOD (No Measure)

ROM WOD

FIT WOD, 9-17-18

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
2 rounds

10 up & outs

100 M run

100 M row

5 calorie bike

1 minute jump rope

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP, 7 minutes

1000 M row

then max rounds

20 American KBS, 53/35

20 ab mat sit ups
2 minute rest

Metcon (AMRAP – Rounds and Reps)

AMRAP, 7 minutes

400 M run

then max rounds

10/8 calorie row

10/8 calorie Assault bike

30 double unders
2 minute rest

Metcon (AMRAP – Rounds and Reps)

AMRAP, 7 minutes

2 mile bike

then max rounds

20 SDHP, 53/35

20 ab mat sit ups
2 minute rest

Metcon (AMRAP – Rounds and Reps)

AMRAP, 7 minutes

400 M run

then max rounds

10/8 calorie row

10/8 calorie Assault bike

30 double unders

Post WOD Stretch

Foam roll:

calves and hamstrings

F.I.T. E.C.

Metcon (No Measure)

4 x 30 second HS wall hold

CrossFit WOD, 9-17-18

The Athletic Studio / TAS CrossFit – CrossFit

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Warm-up

bur: 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: S.P. / S.H.P./S. (Work to a heavy single of the complex, 10 minutes)

-Snatch pull

-Snatch high pull

-Snatch

Metcon

Metcon (Time)

For time:

10 snatches, 115/80

40 double unders

8 snatches, 135/95

40 double unders

6 snatches, 155/105

40 double unders

4 snatches, 175/125

40 double unders

2 snatches, 195/140
Scaling: Up (RX) or Down

10 @ 60-65%

8 @ 70-75%

6 @ 75-80%

4 @ 80-85%

2 @ 85-90%

16 minute cap

Yes, squat snatches

Post WOD Stretch

Puppy dog, 2 minutes

Competitors extra credit

Metcon (AMRAP – Rounds and Reps)

AMRAP, 7 minutes

10 GHD sit ups

2 G2OS with bag, 200/150

20 GHD sit ups

4 G2OS with bag, 200/150
Ground to over shoulder with bag.

Must alternate shoulders every rep

Continue to go up by 10 GHD sit ups

and 2 G2OS every round.

ROM WOD (No Measure)

ROM WOD

CrossFit Team WOD, 9-15-18

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
Front rack mobility

3 rounds

7 hollow rocks

7 glute bridges

7 front squats

Weightlifting

Teams of 3

Front Squat (18 minutes to work to a heavy single)

3 minutes to transition to metcon

Metcon

Teams of 3

Metcon (Time)

For time:

“Threesome”

30/24 calorie Assault bike (shared)

30 in sync air squats (all 3)

30/24 calorie Assault bike (shared)

20 in sync air squats (all 3)

30/24 calorie Assault bike (shared)

10 in sync air squats (all 3)

“Couples”

30/24 calorie Assault bike (shared)

30 in sync DB front squats (2 at time)

30/24 calorie Assault bike (shared)

20 in sync DB front squats (2 at time)

30/24 calorie Assault bike (shared)

10 in sync DB front squats (2 at time)

“Single Rider”

30/24 calorie Assault bike (shared)

30 in sync front squats (1 at time)

30/24 calorie Assault bike (shared)

20 in sync front squats (1 at time)

30/24 calorie Assault bike (shared)

10 in sync front squats (1 at time)
Dumbbell:

50-50/35-35

Barbell:

185/135 (from the ground)

Post WOD Stretch

Coach’s choice

Competitors extra credit

Metcon (AMRAP – Reps)

4 rounds for reps:

Max unbroken strict pull ups, with vest

.15 mile Woodway run

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 9-14-18

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
3 rounds

8 banded pull aparts

8 lateral raises, 5-5/2.5-2.5

8 push presses

Weightlifting

Push Press (Work to a heavy single, 15 minutes)

Metcon

Metcon (Time)

5 rounds for time:

12 push presses, 115/80

12 lateral bounds, 24/20

12 T2B
Lateral bounds will be performed with a PVC extended off of a box. Scaling the lateral bound:

-height of the box

-lateral step overs

Post WOD Stretch

Banded shoulder stretch

Thread the needle

Competitors extra credit

Metcon (6 Rounds for distance)

HS walk practice:

3 x 5 wall climbs

3 x 20 second wall facing HS holds

10 x max stationary free standing HS hold

6 x max distance HS walk
Score equals distance for each HS walk. Everyone must complete the climbs and all of the hold prior to the walks.

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 9-13-18

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

800m Run (No Measure)

Metcon

0 – 12 minutes: Metcon 1

12 – 24 minutes: Metcon 2

24 – 36 minutes: Metcon 3

Athletes should scale the mile run if they are unable to run a sub 9:00 mile

Rain = 2K row sub for 1 mile run

Met 1: 1-Mile Run (Time)

Max Effort 1-Mile Run

Met 2: CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

Met 3: 1-Mile Run (Time)

Max Effort 1-Mile Run

Post WOD Stretch

Hip flexor wall stretch

Competitors extra credit

Metcon (Time)

3 rounds for time:

3 G2S w/ bag, 200/150

80′ bear hug bag carry, 200/150

6 bear hug bag squats, 200/150

80′ bear hug bag carry, 200/150

ROM WOD (No Measure)

ROM WOD