Month: April 2021

Warm-up: Coach’s Choice

Strength/Skill: Clean (2 x 2 x 2 x 2 x 2 x 2 )

Start at 75% and get AHAP. Lift on a 3-minute clock.

WOD: 15 Minute AMRAP
3 Cleans (165/115)
6 Ring Dips
9 Kettlebell Swings (2/1.5)

Teen/Masters RX: 115/75; 1.5/1

Stimulus/Focus: This WOD is desigened to be more challenging. The cleans will likely be done in singles. The ring dips might be as well. Do those in as large of sets as you can-unbroken if possible. Aim to do all the KBs without breaking. Strive for 7-8 rounds.

Cool Down: Tabata Chin Over the Bar Holds

Warm-up: Coach’s Choice

Strength/Skill: Shoulder Press (5 x 4 x 3 x 2 x 1 )

Start at 80% and get AHAP. Lift on a 3-minute clock.

WOD: 4 RFT (40 Minute Cap)
20 Shoulder Press (65/45)
40 Buprees
60 Double Unders

Teen/Masters RX: 45/35

Stimulus/Focus: This workout will not be gentle on your shoulders. Find places to break that will allow you to avoid muscular failure of that tiny muscle group. The increased time domain is to allow people to struggle through the longer rep scheme when you really want to quit. If scaling the shoulder press weight, think about a weight you can do in two sets.

Cool Down: 5 Rounds
5 Burpees
10 Double Unders
*Just kidding!*

3 Rounds
10 Candlestick Raises
20 Flutter Kicks
*Better?*

Warm-up: Coach’s Choice

Strength/Skill: Ring Muscle Up Progressions

WOD: 16 Minute EMOTM
Even: 100 Meter Sprint
Odd: 2 Ring Muscle Ups

Stimulus/Focus: This WOD is meant to give you time to practice a more advanced CrossFit gymnastics skill. Find a progression that challenges you. Run fast. Practicing the skill while taxed cardiovascularly will make it harder and force you to rely on form and technique.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (3 x 5)Use 85% for all sets.

Lift on a 3-minute clock.

WOD: 25 Minute AMRAP
5 Handstand Push Ups
10 Toes to Bar
15 Deadlifts (135/95)

Teen/Masters RX: 95/65

Stimulus/Focus: Classic push/pull CrossFit workout. If you are proficient at each of these movements, practice stringing them together, even if you have to rest a little more between sets. Twenty-five minutes is a long time domain. You’ll appreciate the rest. If unbroken is not in your lane, string together larger sets than you typically would for this workout.

Cool Down: Tabata Side Planks

Warm-up: Coach’s Choice

Strength/Skill: Floor Press (8 x 4 ) Use 80% for all sets.

Lift on a 2-minute clock.

WOD: For Time (20 Minute Cap)
100 Floor Press (95/65)
75 Sit Ups
50 Pull Ups

Teen/Master RX: 65/45

Stimulus/Focus: This one is just a grind. Break your work into manageable sets and aim for short rest times.

Cool Down: 4 Rounds
10 Supermans (2-second hold)
5 Strict Push Ups

Warm-up: Coach’s Choice

Strength/Skill: Snatch (2 x 2 x 2 x 2 x 2 )

Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: 5 RFT (20 Minute Cap)
5 Snatch (115/75)
100 Meter Farmer’s Carry (50/35 x 2)
10 Seated Knees to Elbow

Teen/Master’s RX: 75/55; 35/20

Stimulus/Focus: This workout will be hard on the forearms. You may want to do the snatch in singles to save them a little bit. Try to carry the DBs all the way to the turn around point before putting them down to rest.

Cool Down: 3 Rounds
5 Calories on the Bike
10 Supermans (2-second hold)

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (Tabata Holds)

1st Round of Tabata @ 60%
2nd Round of Tabata @ 65%
3rd Round of Tabata @ 70%
4th Round of Tabata @ 75%

*8 Rounds of 20 Second Holds at Each Weight.
*1 Minute between Rounds to Change Weight
*19 Total Minutes
*Score is heaviest bar used to complete a round

WOD: 12 Minute AMRAP
10 Pull UPs
10 Box Jumps (24/20)
10 Deadlifts (225/155)

Teen/Master’s RX: 155/105

Stimulus/Focus: This WOD is a great CrossFit test of fitness. It has bodyweight, cardio, and weightlifting movements. The rep scheme is low, so you can keep moving at a good pace. Aim for at least 6 rounds.

Cool Down: 3 Rounds
5 Barbell Rollouts
10 Strict Push Ups

Warm-up: Coach’s Choice

Strength/Skill: Turkish Get Up

(10 Minutes to Work the Skill) Use the time to get AHAP using a barbell and weights.

WOD: 20 Minute EMOTM
Even: 2 Turkish Get Ups @ 80%
Odd: ME Ab Mat Sit Ups

Stimulus/Focus: This workout will be very taxing on the midline. Make each TGU perfect. Push hard for the entire minute on sit ups each round.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Front Squat (3 x 4)

Use 85% for all sets. Lift on a 3-minute clock.

WOD: For Time (25 Minute Cap)
10 Front Squats (75/55)
10 Bar Hops
100 Meter Run
20/20/200 Meter Run
30/30/300 Meter Run
40/40/400 Meter Run
50/50/500 Meter Run

Teen/Master’s RX: 55/35Stimulus/Focus: This WOD should be light and fast, but cardiovascularly taxing. Aim to do squats and bar hops in larger sets.

Cool Down: 4 Rounds
10 GHDs Sit Ups
10 GHD Extensions

Warm-up: Coach’s Choice

Strength/Skill: Review the Day’s Movements

WOD: All lifts will happen on a two-minute clock.

Shoulder Press (5 x 5 x 5 x 5 x 5 )Start at 70% of your 1 RM and get AHAP.

Push Press (3 x 3 x 3 x 3 x 3)Start at heaviest shoulder press weight and get AHAP.

Push Jerk (2 x 2 x 2 x 2 x 2)Start at heaviest push press weight and get AHAP

Split Jerk (1 x 1 x 1 x 1 x 1)Start at heaviest push jerk weight and get AHAP.

Cool Down: Tabata Handstand Holds