WOD & Blog
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
7 x Hindu Push-ups
10 x KB Swings
III. Mobility
Impact/Focus: Weighted Pull-ups
Athletes should choose one of the options below that best fits their current level of progression. Each athlete should warm up with 3 sets x 5 reps.
I. Weighted Pull-ups 5-5-3-3-1-1RM
II. Deadhang Pull-ups 5-5-5-5-5-5
III. Individual Pull-up Progression Work
Post loads to comments.
“Hangover”
Complete as many rounds as possible in 4:00 of
10 x KB Snatch (32/24)(5L/5R)
15 x Burpees
30 x Double unders
Rest 1 minute. Repeat for a total of 3 cycles.
Post scores to comments.
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Warm-up Drills
I. Run 200m
II. 2-3 Rounds of
7 x Overhead Squat (barbell)
10 x Push-ups
10 x Hollow Rocks
III. Mobility
Impact/Focus: Handstand Training
Against a 15:00 clock, athletes will be working on various handstand skills. This includes but is not limited to the following.
Handstand Hold
Shoulder Shrugs
Shoulder Taps
Handstand Walks
Notes: Athletes will be guided through developing various aspects of the Handstand Skill set with a focus on competency kicking into the Handstand position, balance development drills, inverted movement capacity, and shoulder stability and awareness drills to outline a few examples.
Post scores to comments.
“Sprint Nancy”
5 Rounds for time
Run 200m
15 x Overhead Squat (95/65lbs)
Post scores to comments.
Skill Development
I. Bulletproof Shoulders (Courtesy of CFNE)
Video Demo: Bulletproof Shoulders
II. Mobility (applied towards Goat Slaying)
-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 400m/Row 500m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility
Impact/Focus #1: Push/Split Jerk
Warm up as needed (3 sets x 5 reps) before completing the following workload of Push/Split Jerk.
Push/Split Jerk 3-3-3-3
Post loads to comments.
Impact/Focus #2: Back Squat 5-3-1+
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 2-rep Back Squat established on 01.25.2016
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%
Notes: Use your previously established Back Squat 2RM to determine loads for today, athletes that need Back Squat starting data will be able to use the tool linked below after establishing one, three, or five rep maximum Back Squat efforts.
1-Rep Maximum/Percentage Calculator
Post sets/reps/loads to comments.
WOD
5-10:00 Metabolic Conditioning
Well, it’s about time… Congratulations on your CrossFit Level 1 course, Krysta! You are one of the most dedicated and diligent CrossFit athletes we have here at CFNH; we couldn’t be prouder of your achievements.
Warm-up Drills
I. Row 30kcal
II. Coach’s Choice
III. Mobility
Impact/Focus: Clean Doubles
Warm up as needed (3 sets x 3 reps) before completing the following workload for full Cleans.
Clean 2-2-2-2-2-2
Notes: Technique establishment is the priority; those competent and itching to get some may chase a 2RM.
Post loads to comments.
“Ides of March”
For time against a 15:00 running clock
40 x KB Swings
40 x Ring Pushups
40 x GHD Sit-ups
Row 40kcal
30 x KB Swings
30 x Ring Pushups
30 x GHD Sit-ups
Row 30kcal
20 x KB Swings
20 x Ring Pushups
20 x GHD Sit-ups
Row 20kcal
Skill Development
I. Bulletproof Shoulders (Courtesy of CFNE)
Video Demo: Bulletproof Shoulders
II. Mobility (applied towards Goat Slaying)
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. (Overhead Mobility and Front Rack specific efforts encouraged.)
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. (Hip, knee, and ankle mobility efforts specific to squat therapy encouraged.)
-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 400m/Row 500m
II. 2 Rounds of
5 x Snatch-Grip Deadlift
5 x Barbell Row
10 x Press
10 x Power Snatch
10 x Klokov Press
III. Mobility
“Workout 16.3”
Complete as many rounds and reps as possible in 7 minutes of:
10 x Power Snatches (75/55)
3 x Bar Muscle-ups
Notes: This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 10 power snatches, then move to the pull-up bar to perform muscle-ups. After 3 reps, the athlete will move back to the barbell and begin their next round.
Your score will be the total number of repetitions completed within the 7-minute time cap.
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Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Ring Rows
7 x Push-ups (CFGS)
10 x KB Swings
III. Mobility
Impact/Focus: Gymnastics Skill Development
For 10-15:00 athletes will spend time working on various levels of progression for gymnastics skills.
-Kipping Clinic Review
-Bar Muscle-up Review
-Chest-2-Bar Pull-ups
“Diane”
Complete 21-15-9 reps of
Deadlift (225/155)
Handstand Push-ups
Post times to comments.
Skill Development
Slay GOATS. This is the third week of the 2016 Open with another high level skill movement in the WOD. Spend this time wisely to work on other skills that may appear in the coming weeks.
”Hard, intense work of the body [or mind]… is the most conclusive evidence of our own being that we could possibly have.”
–James Dickey
Warm-up Drills
I. Run 400m
II. Dodge Ball
III. Mobility
Impact/Focus: Oly Complex
Warm-up with 2-3 sets of 3 reps each of the following complex before executing the assigned working sets/reps.
5 sets (increasing in weight) of
1 x Power Clean + 1 x Front Squat + 1 x Push/Split Jerk
Post scores to comments.
“STET”
Work through 6 Rounds of (:30 work x :20 rest) for each of the following movements; complete 6 rounds for a movement before advancing to the next part of the WOD.
Pull-ups
Box Jumps (24/32”)
GHD Sit-ups
Post scores (total & reps per mvmt) to comments.
Skill Development
*Areas of training today will focus on the Muscle-up Transition and Styles of Kipping. Athletes may be assigned tasks from the following selections as an example of options:
I. Muscle-up Transitions (Choose one):
a. 5 sets of 3 reps x Transition Negatives/Band Assisted**
b. 3 sets of 10 reps x Muscle-up Transitions (Self-Assisted)
c. 5-4-3-2-1 reps sets of strict Muscle-ups (or Competition Style)
Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility
Impact/Focus #1: TGU/Ring Dip Ladder EOMOTM
Against 12:00 clock, every 2:00 complete the following workload.
2 x Turkish Get-ups (1L/1R)
6-9-12-15-18-21 x Ring Dips
Notes: Every 2:00 athletes will attempt to complete the assigned reps for ring dips following their 2 turkish get-ups.
Impact/Focus #2: Back Squat 3-3-3+
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 2-rep Back Squat established on 01.25.2016
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%
Notes: Use your previously established Back Squat 2RM to determine loads for today, athletes that need Back Squat starting data will be able to use the tool linked below after establishing one, three, or five rep maximum Back Squat efforts.
1-Rep Maximum/Percentage Calculator
Post sets/reps/loads to comments.
WOD
5-10:00 Metabolic Conditioning
“No, I don’t like work. I had rather laze about and think of all the fine things that can be done. I don’t like work – no man does – but I like what is in the work – the chance to find yourself. Your own reality – for yourself, not for others – what no other man can ever know.”–Marlow Heart of Darkness
Warm-up Drills
I. Run 400m
II. 2 Rounds of
10 x Snatch-Grip Deadlift (barbell)
10 x Barbell Row (barbell)
10 x Press (barbell)
10 x Back Squat (barbell)
10 x Klokov Press (barbell)
III. Mobility
Impact/Focus: Power Snatch
Warm-up with 3 sets of 3 reps each before working through the following:
Power Snatch 3-3-3-3-3
Notes: Work up to 85% of 1RM, touch and go reps if possible. If athletes only have a full snatch single rep record to go off of we will provide an adjusted percentage goal to work from.
Post scores to comments.
“T-1000”
5 Rounds for time of
Row 250m
7 x Push/Split Jerk (155/105lbs)
Post scores to comments.
Skill Development
I. 2:00 x Ring Support (cumulative time)
Notes: Scale to a supported hold as necessary.
II. 30 x Pistols (R+L=1 rep)
Notes: Apply mobility to ankle and hip to ease the range of motion through this movement.
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Warm-up Drills
I. Speed Rope 2:00
II. 2 rounds of
7 x Deadlift
7 x Squat Clean
7 x Abmat Sit-ups
III. Mobility
“Workout 16.2”
Beginning on a 4-minute clock, complete as many reps as possible of:
25 x Toes-to-Bars
50 x Double-unders
15 x Squat Cleans (135/85)
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 x Toes-to-Bars
50 x Double-unders
13 x Squat Cleans (185/115)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 x Toes-to-Bars
50 x Double-unders
11 x Squat Cleans (225/145)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 x Toes-to-Bars
50 x Double-unders
9 x Squat Cleans (275/175)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 x Toes-to-Bars
50 x Double-unders
7 x Squat Cleans (315/205)
Stop at 20 minutes.
Notes: This workout begins with the athlete standing under the pull-up bar. At the call of “3, 2, 1 … go,” the athlete will have 4 minutes to perform 25 toes-to-bars, followed by 50 double-unders, and then 15 squat cleans. If all 90 repetitions are not completed by 4 minutes the athlete’s workout is over, and they will stop and record their score.
If all 90 repetitions are completed within the 4-minute window the athlete will earn an additional 4 minutes to perform another 25 toes-to-bars, 50 double-unders, and 13 squat cleans, this time at a heavier weight. At each round, the weight of the clean will increase while the number of reps of the clean will decrease. Once a round is completed, the athlete may immediately begin their next round. They do not need to wait for the 4-minute round to end before moving on to the next round. This pattern of earning additional time will continue for up to 20 minutes, as long as a full round is completed before the next cutoff.
Post reps completed to comments.
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