WOD & Blog
Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review (Front Rack, Hips/Hinge & Squat Emphasis)
**Lunge Complex, Single leg box step downs (slow negative, toe traces box).
Impact/Focus: Dumbbell Snatch & Box Jumps/Step-ups
Against a 15:00 Running Clock, complete as many rounds/reps as possible with the priority emphasis on impeccable form. Climb weight as able across sets provided proper mechanics are consistently performed.
10 x Dumbbell Box Step-ups (24/20″)
10 x 1-arm Dumbbell Snatch (Climb weight across sets, 5 reps per arm)
NOTES: Dumbbell Box Step-up scaling would be to go unweighted before utilizing a lunge variation; today also presents athletes with the opportunity to work their Box Jump movement skill set. The 1-arm Dumbbell Snatch is intended to be performed with a hand to hand switch each repetition (ie. an Unbroken set of ten); athletes may opt to work throughs sets of 5 left + 5 right; decided before the clock starts and stick with the chosen path throughout.
Post scores to comments.
“Trigger Points”
4 Rounds for time of
Run 200m
10 x 1-arm DB Snatch (L)
10 x 1-arm DB Snatch (R)
15 x Box Jump Overs (24/20″)
NOTES: 50/35lb Dumbbell & 24/20″ Box. Rx+ take a 35/25lb plate for shade during the Run (carried overhead). Additional guidance on scaling, training intentions and points of performance will be covered during the whiteboard brief.
Post scores to comments.
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Warm-up Drills
I. Pliability Routine Options:
– Total Back Routine: Ep.14
– Lower Body Routine: Ep.35
II. Set-up, Training Flow & Movement Review
Impact/Focus: Weightlifting Wednesday
“Another One: CrossFit Power Total”
Complete each of the following tasks, establishing the best 1RM possible for each of the lifts within the time allotted.
0-8:00
Establish a 1RM Power or Full Clean
8-16:00
Establish a 1RM Bench Press
16-24:00
Establish a 1RM Front Squat
24-30:00
3 x Max Rep Sets of
American Kettlebell Swings
*Athlete selects KB Weight; Lbs x reps = score.
NOTES: Movement points of performance, scaling options and additional training intentions will be covered during the whiteboard brief. Rx+ may perform an Overhead Squat in place of Front Squat.
Post scores to comments.
“Hoplites”
8:00 AMRAP of
10 x Medicine Ball Cleans (20/14lbs)
60ft x Farmer’s Carry Dumbbells/Kettlebells or Sandball Walk
10-20-30-40-50…(+10 reps per round) x Double-unders
NOTES: Movement points of performance, scaling options and additional training intentions will be covered during the whiteboard brief.
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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Overhead (Lats, T-spine)/Dip/Pressing Mobility Emphasis
Impact/Focus: Muscle-ups, Pull-ups & Ring Skills/Drills
Warm-up x 2-3 sets of each movement, then…
6 Rounds, on the 2:00
3-5 x Muscle-ups
or
9 x C2B Pull-ups, Pull-ups or Ring Rows
+
9 x Ring Dips
Notes: Athletes may focus on strict or kipping side of the house emphasis. Ring Rows & Push-ups through Banded/Static or Bench Dips will be available movements for scaling the Push/Pull gymnastics strength training shown above. Rx+ may go against a 12:00 time cap with 30 x Muscle-ups for time. Additional scaling for movements and volume, training intentions and points of performance will be covered during the whiteboard brief.
Post scores to comments.
“Amoebas”
For time vs. a 15:00 time cap
30 x Power Clean (95/65lbs)
30 x V-ups/Tuck-ups/Hollow Rocks
30 x Wallball (20/14lbs)
30 x Slamball
30 x Burpees
Notes: Rx+ is a spicy mixer at three rounds for time of 30 reps per movement, then 20 reps per movement, finishing with 10 reps per movement (ie. 3 Rounds for time of 30,20,10 reps). All athletes may attempt to work through that rep scheme of three rounds vs. the 15 minute time cap. Additional scaling for movements and volume, training intentions and points of performance will be covered during the whiteboard brief.
Post scores to comments.
Read MoreWarm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Back Squat
Warm-up Sets & Reps, building from PVC & Empty Bar to a starting weight for the following;
Every 2:00 x 8 Rounds
Back Squat x 5-4-3-2-1-3-2-1 (climb weight as able)
NOTES: Athletes may go as heavy as proficiency and technique dictate. Optional 1 second Pause at bottom of the Squat; with additional emphasis on tempo and loading.
Post scores to comments.
“Fran Lung”
3 Round for time of
Row 21/15kcal
10 x Power Snatch (95/65lbs)
21 x GHD Sit-ups
NOTES: Notes: Scaling, training intentions and additional details will be provided during the Whiteboard brief.
Post scores to comments.
Read MoreWarm-up Drills
I. Coach’s Choice or…
‘Shuttle Run & Clean/Squat Warm-up’
12 x Shuttle Runs (1 Shuttle Run = 50 out + 50 back)
Then…
3 Rounds of 7 x Air Squat, 7 x Drop Squat, PVC Full Clean Progression
III. Mobility
Impact/Focus: Full Clean 10×1
Full Clean (passes through the squat in the receiving position); Build from an empty barbell up to an appropriate starting weight.
8 Rounds, on the :75 of
Full Clean 1-1-1-1-1-1-1-1-1-1 (Climb or sustain working weight across sets)
NOTES: Today is a Full Clean training evolution. Technique development may dictate lighter working loads and movement modifications. Athletes who are climbing across sets to a peak 1RM for the day should target a 65-70% 1RM starting weight. An 8 x 1 rep/same weight across challenge for the day is to complete all 8 Rounds with no misses at 90-95%1RM.
Post scores to comments.
“Three Rings”
For time
Run 400m, Row 500m, or 20 x Shuttle Runs
Then, Immediately into…
10 Rounds of
Squat Clean x 10-9-8-7-6-5-4-3-2-1
Shoulder Taps x 12 reps (6L+6R,alt.)
Then, Immediately into…
Run 400m, Row 500m, or 20 x Shuttle Runs
NOTES: At the 14:00 mark athletes may move into the final Run piece or continue to grind through for a total time score on this one. Rx weights for today are 135/95lbs, scale the load as needed to facilitate multi rep sets or rapid single rep barbell cycling. Shoulder Taps may be subbed for 10ft of HS Walks per round. Additional Scaling and Points of Performance will be covered during the whiteboard brief.
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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Back Squat, Dumbbell Bench Press & Active Hangs
Warm-up, set-up & prepare to work through the following three tasks; Complete 5 Rounds, each round is all three tasks performed within the 3:00 time allotted.
5 Rounds, on the 3:00 of
3 x Back Squat (Climb as able)
7 x DB Bench Press or Floor Press
15 to 20 seconds x Active or Dead Hang (Pull-up Bar/Rings)
Notes: Across the set of Active or Dead Hang; Include 5 to 10 x Scap Pull-ups, Strict Ring Rows/Pull-ups. These fun little training gems are viable as an Active Hang upgrade should athletes want an additional challenge. Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.
Post scores to comments.
“Cindrilla”
4 Rounds of 4:00 AMRAP x 1:00 Rest
5 x Pull-ups
10 x Push-ups
15 x Air Squats
*Start each round where the previous one stopped; finishing with one final score of Rounds/Reps.
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Warm-up Drills
I. Coach’s Choice
II. Set-up/Warm-up for the following shoulder to overhead Impact/Focus.
Impact/Focus: Push Jerk
Warm up as needed before completing the following workload vs. a 14 minute Running Clock;
Climb weight as able across sets as able, adjusting weights up or down as needed or sustaining a working weight across.
7 Rounds, Climbing weight as able;
Push Jerk x 7-6-5-4-3-2-1 reps
Post scores to comments.
“Ruffle Shuffle”
4 Rounds for time vs. a 15:00 time cap
8 x Push Jerk (115/85lbs)
12 x Burpee Box Jump Overs (24/20″)
Run 200m
NOTES: Scaling for movements and volume, training intentions and points of performance will be covered during the whiteboard brief.
Post scores to comments.
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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
ROMWOD/Pliability: Full Body Recovery Routine Ep.37
20 Minutes x Full Body Recovery Emphasis
*Twisted Cross, Saddle, Advanced Leaning Lizard & Wide Stance Down Dog.
“Free Radicals”
For time,
Against a 14:00 Running Clock
50-40-30-20-10 reps pf
Double Unders
Hollow Rocks (2 count)
Then, Immediately into:
5 Rounds of
15 x Medicine Ball Cleans (20/14lbs)
15 x GHD or Anchored Abmat Sit-ups
*Every 2:00 = Run/move with Medicine Ball to Wall and perform 10 x Wallball
NOTES: Scaled volume is 1:1 for single-unders and substituted core movements. The second part with Medicine Ball Cleans and Sit-ups would scale to 12 or 10 reps as applicable to the individual athlete.
Post scores to comments.
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CrossFit Open Workout 25.3 Resources
Warm-up Drills
I. Whiteboard Brief, Training/Judging/Movement Overview & Set-up
II. Row x 2 Rounds
:30 x Easy Pace
:20 x Moderate Pace
:10 x Hard Pace
III. Dynamic Drills, Lunge & Rotation Mobility Complex, Banded Pull Aparts & PVC Pass Throughs
IV. Movement Review & Practice Reps x 1 Round
1-3 x Inchworm + Push-ups or Wall Walks
10 x Deadlift (PVC or Empty Barbell)
10 x Power Clean (PVC or Empty Barbell)
10 x Power Snatch (PVC or Empty Barbell)
V. Loaded Warm-up Sets x as needed
Sets of 2-3 reps per movement building to the athlete’s working weights, practice MetCon mini rounds & complete remedial mobility as applicable.
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