Author: pwsadmin

Open Gym

Make up a missed wod:

This is your chance to make up a WOD you may have missed on your rest day.

Work on a goat:

Do you have any movements that you suck at, or hate to do? Then work on mastering them!

Mobility:

Sore? Fix that!

Warm-up: Coach’s Choice

Strength/Skill: Handstand Skill Work

WOD: 20 Minute Team WOD

4 Athletes

25′ Handstand Walk (Pace Setter)

Air Squats

Ring Rows

Ab Mat Sit Ups

*The handstand walk is the pace setter. Accumulate as many reps as possible at the other stations. If you cannot handstand walk, complete 50′ bear crawl or 2 around the worlds. Rotate from HS walk to air squats to ring rows to ab mat sit ups. Your score is the total number of reps your team accumulates. The handstand walk counts as 1 rep per 5 feet.

Stimulus/Focus: Time to practice handstand walking! Have fun with a team!

Cool Down: Team Choice–Team Buy Out

Warm-up: Coach’s Choice

Strength/Skill: Push Press

2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock.

WOD: 10 RFT For Time (25 Minute Time Cap)

100 Meter Run

10 Push Press (95/65)(65/45)

10 Box Jump Overs (24/20)*Masters may step up. Everyone must step down.

Stimulus/Focus: Find a steady pace and keep moving. Try to complete the push press unbroken.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions

Warm-up: Coach’s Choice

Strength/Skill: Clean

2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 70% and get AHAP. Reps must be touch and go. Lift on a 2-minute clock.

WOD: 3-Part AMRAP

4-Minute AMRAP

5 Cleans (115/75)(75/55)

5 Burpees

Rest 1 Minute

4-Minute AMRAP

5 Cleans (115/75)(75/55)

5 Chest to Bar

Rest 1 Minute

4-Minute AMRAP

5 Cleans (115/75)(75/55)

5 Toes to Bar

Stimulus/Focus: Aim for 4 rounds in each AMRAP.

Cool Down: 2 Rounds

20 Bar Hops

10 V-Ups

Open Gym

Make up a missed wod:

This is your chance to make up a WOD you may have missed on your rest day.

Work on a goat:

Do you have any movements that you suck at, or hate to do? Then work on mastering them!

Mobility:

Sore? Fix that!

Warm-up: Coach’s Choice

Strength/Skill: Power Snatch

2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 75% of your 1 RM. Get AHAP. Lift on a 2-minute clock.

WOD: For Time (12 Minute Time Cap)

21-15-9 Power Snatch (75/55)(55/35)

Overhead Step Lunges (75/55)(55/35)

RX+: (125/85)(85/60)

Stimulus/Focus: Try to complete each round in: 3 sets for 21, 2 sets for 15 and unbroken for the 9.

Cool Down: 3 Rounds

5 Calorie Bike

10 V-Ups

Warm-up: Coach’s Choice

Strength/Skill: Back Squat

5 x 3

Stimulus/Focus: Strive to complete each set at 80%. Lift on a 3-minute clock.

WOD: 4 RFT (10 Minute Time Cap)

10 Deficit Burpees (45/25)

10 Knees to Elbow

Stimulus/Focus: Treat this as a sprint. See if you can set a fast pace on the burpees and complete the K2E in no more than 2 sets.

Cool Down: 4 Rounds

10 Superman Holds

20 Russian Twists

Warm-Up: Coach’s Choice

Strength/Skill: Ring Work: Spend 15 minutes working the ring muscle up.

WOD: CrossFit Games Open 15.3

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders

*Masters: 14/10

Stimulus/Focus: This is a past open WOD. Choose a muscle up progression that challenges you.

Cool Down: 400 Meter Run with Wall Ball

Warm-up: Coach’s Choice

Strength/Skill: Deadlift

1 x 1 x 1 x 1 x 1 x 1 x 1

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: 12 Minute GAFAP

1 Dumbbell Deadlift (50/35)(35/20)

1 Weighted Box Step Over (20in) (50/35)(35/20)

2 Dumbbell Deadlift (50/35)(35/20)

2 Weighted Box Step Over (20in) (50/35)(35/20)

*Add one rep each round . . . 3/3, 4/4, 5/5, etc.

*Use two dumbbells for each movement.

*DBs must be held in the hang position.

Stimulus/Focus: This will be challenging on grip. Try to complete rounds unbroken and rest between rounds.

Cool Down: Tabata Side Plank Hold

Warm-Up: Strength/Skill

Push Press: 2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 75% and get AHAP on a 2-minute clock.

WOD: 20 Minute AMRAP

10 Devils Press (35/20)(20/15)(2 DBs)

10 Pull Ups

400 Meter Run

*RX+: (50/35)(35/20) and Chest to Bar

Stimulus/Focus: This is a long time domain. Find a steady pace through the movements and run and just keep moving. Aim for 4-6 rounds.

Cool Down: Alternating Tabata

Bar Hangs

Achilles Stretches