WOD & Blog
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
:15 Ring Support
5 x Pull-ups
10 x Overhead Squat (PVC)
III. Mobility
Impact/Focus: Power Snatch
Warm up as needed before completing the following workload of Power Snatch every :90 for 7 working sets.
2 x Power Snatch
Notes: Athletes may choose to increase weights as they wish. Lower catch position (not too low) and speed will be the focus for today’s training.
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“Rudimentary Equations”
Complete for time
Run 200m
12 x Muscle-ups
Run 400m
9 x Muscle-ups
Run 800m
6 x Muscle-ups
Notes: Notes: Muscle-ups will have two options for scaling. A challenging progression based movement for 1.5x reps; or 2x reps alternating between Pull-ups/Ring Dips. See the following video link about muscle-up transition training HERE.
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“Real knowledge is to know the extent of one’s own ignorance.”
–Confucious
Warm-up Drills
I. Coach’s Choice
II. Mobility
“Not Too Smaltzy”
4 Rounds for time of
Row 250m
15 x Russian KB Swings (32/14kg)
30 x Walking Lunges (bodyweight;15L+15R)
Post scores to comments.
Post-WOD Training: CFNE Bulletproof Shoulders Regimen
1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R)
2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R)
3. Scap Push-ups (15 reps)
4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
6. Rotator Cuff Isolation (15 reps R + 15 reps L)
Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility
Impact/Focus #1: Overhead Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Overhead Squat.
Overhead Squat 5-4-3-2-1
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Impact/Focus #2: Clean & Jerk
Warm up as needed (3 sets x 3 reps) before working to establish a heavy 2-rep for Clean & Jerk.
Clean & Jerk 2-2-2-2-2
Notes: Refer to 08.10.2016 for a baseline of your Clean & Jerk.
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WOD
5-10:00 Metabolic Conditioning
“A child’s mind will give you an idea of a man’s basic nature. Our purpose in life is to become more than what we are born as. Most people are not successful at this; they just think that they are. And you know, this is why it is so important for us to pick our students carefully. We do not want to create monsters.”
–Liao Sifu via John Chang, Taoist Immortal
Warm-up Drills
I. Dynamic Warm-up/Speed Ladder Agility Drills
II. Mobility
Impact/Focus: Pistols & Barbell Row EMOTM12
Every minute on the minute for a total of 12 minutes the athlete completes the following movements/workload assignments:
Odd Minutes: Pistols x 10 (5R/5L)
Even Minutes: Barbell Row x 5
Notes: there are two movements, Pistols and Barbell Row, which are assigned to odd and even numbered minutes respectively. Athletes should attempt to increase weight for Barbell Row to a challenging threshold without compromising proper technique and strict movement execution.
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“A Ventral Emphasis”
21-18-15-12-9-6-3 reps for time of
Ring Push-ups
GHD Sit-ups
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Skill Development: CrossFitter’s Choice
Select from the following options
I. Pull-up Training: 5 sets of 5 reps (strict/deadhang), alternate between close and normal width grip on the Pull-up bar, scale with bands as necessary.
OR
Perform as per jump to chin over the bar position (i.e., flexed arm hang) and perform reps as controlled :05-:08 negatives.
II. Handstand Push-ups (strict or kipping) 5 sets of 5 reps
OR
Perform as controlled :03-:05 second negatives, implementing appropriate deficits as required to ensure adequate challenge and movement ROM practice.
After completing the skill development training engage in some dedicated mashing and mobilizing for 5-10 minutes.
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“Time is passing. Yet, for the United States of America, there will be no forgetting September the 11th. We will remember every rescuer who died in honor. We will remember every family that lives in grief. We will remember the fire and ash, the last phone calls, the funerals of the children.”
–President George W. Bush
“Even the smallest act of service, the simplest act of kindness, is a way to honor those we lost, a way to reclaim that spirit of unity that followed 9/11.” —President Obama in a 2011 radio address
Warm-up Drills
I. Run 400m
II. 5 reps of everything as each movement is set-up. Warm-up sets should be applied as necessary for loaded movements, etc.
III. Mobility
“9/11 Tribute WOD”
For time
2001m Row or 2001m Run (1.25 miles)
11 x Box Jumps (30/24”)
11 x Thrusters (125/85lbs)
11 x Burpee Chest-to-Bar Pull-ups
11 x Power Cleans (175/120lbs)
11 x Handstand Push-ups
11 x KB Swings (32/24kg)
11 x Toes-to-Bar
11 x Deadlifts (170/120lbs)
11 x Push Jerks (110/75lbs)
2001m Row or 2001m Run (1.25 miles)
Notes: If athletes begin the WOD with a Row, they finish with a Run and vice versa. The workout itself is completely symbolic of 9/11. The 2001 meter row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning.
The 125lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175lb Power Clean symbolizes the AA Flight 175 that hit the South Tower. The 170lb Deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110lb Push Jerk represents the number of floors in each tower of the World Trade Center. -via CrossFit.com
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Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Weighted Walking Lunges
Warm-up x 2 sets; Athletes will have 4 attempts to move the heaviest load for 10 steps of walking lunges.
10 steps x Walking Lunges (Back Rack)
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“Fried-Eh?”
For time
50 x Double-unders
Then…
5 Rounds of
5 x Deadlift (275/185lbs)
10 x Burpees
Then…
50 x Double-unders
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Skill Development
I. CFNE Bulletproof Shoulders Regimen:
1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R)
2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R)
3. Scap Push-ups (15 reps)
4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
6. Rotator Cuff Isolation (15 reps R + 15 reps L)
II. Mobility
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Warm-up Drills
I. Run 200m
II. 2-3 rounds of
:15 Ring Support
10 x Abmat Sit-ups
10 x Overhead Squat (PVC)
III. Mobility
Impact/Focus: Snatch
Warm up as needed before completing the following workload for Snatch every :90.
1 x Snatch (80% 1RM)
Notes: Consistency is key today and athletes shouldn’t have more than 1 missed lift. For athletes who don’t have a current 1RM they will use a comfortable weight that will be recommended.
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“Tute de la Fruit”
Complete 4 rounds for time of
12 x Ring Dips
21 x GHD Sit-ups
Run 200m
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Warm-up Drills
I. Run 400m
II. 9 Fundamentals x 5 reps each
III. Mobility
Impact/Focus #1: Clean + Hang Clean
Warm-up as needed (3 sets x 2-3 reps each) before completing the following workload for Clean + Hang Clean.
1 x Clean + 1 x Hang Clean (5-6 sets)
Notes: Athletes should attempt to increase weight across sets.
Post sets/reps/loads to comments.
Impact/Focus #2: Back Squat 4×5
Warm-up with 3 sets of 5 reps each before working through the following sets/reps of Back Squat.
Back Squat 5-5-5-5RM
Notes: Provided form is ideal chase down a PR, freaks.
Post set/reps/loads to comments.
“Sub-Ten”
10-9-8-7-6-5-4-3-2-1 reps for time of
Pull-ups
Slamball (40/20lbs)
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ANNOUNCEMENTS:
– Our September on-ramp begins Tuesday September 6th at 6pm. Tell your friends!
Warm-up Drills
I. Row 500m
II. 2-3 rounds of
10 x Hindu Push-ups
10 x Hollow Rocks
10 x Wallball (20/14)
III. Mobility
Impact/Focus: Push Press
Warm up as needed (3 sets x 5 reps) before completing the following workload for Push Press.
Push Press 3-3-3-3-3
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“Guess Who”
Complete as many rounds/reps as possible in 5:00 of
9 x Handstand Push-ups
9 x Box Jumps (24/20)
Rest 3:00
Complete as many rounds/reps as possible in 5:00 of
15 x Calorie Row
15 x Push-ups
Rest 3:00
Complete as many rounds/reps as possible in 5:00 of
21 x Wallball
21 x Abmat Sit-ups (Anchored)
Post rounds/reps completed for each AMRAP to comments.
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ANNOUNCEMENTS:
– Our September on-ramp begins Tuesday September 6th at 6pm. Tell your friends!
– We will be closed on Labor Day (Monday Sept 5th)
Warm-up Drills
I. Run 200m
II. 9 Fundamentals x 5 Reps each
III. Mobility
Impact/Focus: Turkish Get-ups
Warm-up as needed before completing the following workload of Turkish Get-ups.
Turkish Get-ups 3-3-3-3-3
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“Gracie-bel?”
Complete 3 rounds for time of
Run 400m
10 x Ground-2-Overhead (135/95)
Notes: Athletes may choose between the Snatch or Clean & Jerk for today’s workout. This also includes the squat/power variations of either movement. Choose wisely! Rx+ = 155/115#
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