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!
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: Rope Climb: Ten minutes to work the skill.
WOD: Ten 3-Minute Rounds
6 Strict Push Ups
12 Kettlebell Swings (1.5/1)(1/25#)
18 Air Squats
RX+: Add 100 Meter Run
Stimulus/Focus: Sprint this work. Go fast and unbroken. Give yourself as much time to rest as possible before repeating. You will do this 10 times. Try to stay consistent.
Cool Down: Tabata Side Planks
Warm up: Coach’s Choice
Strength/Skill: Floor Press
6 x 6
Stimulus/Focus: Use 80% for all sets. Lift on a 2 minute clock.
WOD: 30 Minute AMRAP
500 Meter Row
10 Pull Ups
400 Meter Run
10 Devils Press (50/35)(35/20)
*Use two dumbbells for devils press*
Stimulus/Focus: This is a cardio grind. The rig and the dumbbells are just in there to split up your cardio. Find a pace and settle into the long time domain. The row and run each count as one rep. If you get out the door on one you can finish and count the rep . . . if you want to . . . 🙂
Cool Down: Tabata Ab Mat Sit Ups
Warm up: Coach’s Choice
Strength/Skill: Power Clean + Hang Power Clean + Power Jerk
1 x 1 + 1 + 1
Stimulus/Focus: Spend 15 minutes getting as heavy as you can on the complex-one power clean + one hang power clean + one push jerk.
Power Clean + Power Jerk
5 x 1 + 1
Stimulus/Focus: Download to 80% and complete one rep every 30 seconds for 5 rounds.
Hang Power Clean + Power Jerk
5 x 1 + 1
Stimulus/Focus: Download to 80% and complete one rep every 30 seconds for 5 rounds.
WOD: 5 RFT (10 Minute Cap)
5 Deadlifts
5 Power Cleans
5 Hang Power Cleans
5 Shoulder to Overhead
RX: (75/55)(55/35)
RX+: (135/95)(95/65)
Stimulus/Focus: This is light and fast. Try to hold onto the bar for an entire round. If you can do that with the RX+, then go for it! If not, stay with the RX.
Cool Down: 4 Rounds
20 Bar Hops
100 Meter Run
Warm up: Coach’s Choice
Strength/Skill: Back Squat
5 x 5 x 5 x 5 x 5
Stimulus/Focus: Start at 70% and get AHAP across the 5 sets of 5 reps. Lift on a 3-minute clock.
WOD: 16 Minute EMOM
Minute 1: Strict Handstand Push Ups
Minute 2: GHD Sit Ups
Minute 3: Strict Chin-Ups
Minute 4: Pistols
Stimulus/Focus: Spend one minute working at each movement. Pick a number that you can maintain each time you do that movement. Focus on form and technique, not volume. Move well!
Cool Down: Tabata Superman Holds
Warm up: Coach’s Choice
Strength/Skill: Get Ready for Quarterfinal Event 3!
WOD: CFG24 Quarterfinals Workout 3 ( Ages 14-15, 16-54)
For time:3 rounds:
10 handstand push-ups
20 toes-to-bars
2 rounds:
10 strict handstand push-ups
5 rope climbs (15 feet)
1 round:
10 chest-to-wall handstand push-ups
20 muscle-ups
Time cap: 15 minutes
CFG24 Quarterfinals Workout 3 ( Ages 55-59)
For time: 3 rounds:
10 handstand push-ups
20 toes-to-bars
2 rounds:
10 handstand push-ups
5 rope climbs (12 feet)
1 round:
10 strict handstand push-ups with a 2-inch riser
20 muscle-ups
Time cap: 15 minutes
CFG24 Quarterfinals Workout 3 (Ages 60 – 64, 65+)
For time: 3 rounds:
10 handstand push-ups with a 2-inch riser
20 toes-to-bars
2 rounds:
10 handstand push-ups with a 2-inch riser
5 rope climbs (12 feet)
1 round:
10 strict handstand push-ups with a 2-inch riser
20 chest-to-bar pull-ups
Time cap: 15 minutes
Cool Down: Athletes Choice
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: Get Ready for Quarterfinal WOD 2!
WOD: CFG24 Quarterfinals Workout 2 (Ages 16-54)
3 rounds for time of:
50 wall-ball shots
50 lateral burpee box jump-overs
Time cap: 20 minutes
F: 14lb medicine ball, 9-foot target, 20-inch box
M: 20lb medicine ball, 10-foot target, 24-inch box
CFG24 Quarterfinals Workout 2 (Ages 14-15, 55-59, 60-64, 65+)
3 rounds for time of:
50 wall-ball shots
50 lateral burpee box jump-overs
Time cap: 20 minutes
F: 10lb medicine ball, 9-foot target, 20-inch box
M: 14lb medicine ball, 10-foot target, 24-inch box
Cool Down: Athlete’s Choice
Warm up: Coach’s Choice
Strength/Skill: Get ready for Quarterfinals WOD 1!
WOD: CFG24 Quarterfinals Workout 1 (Ages 16-54)
4 rounds for max reps of:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest
F: 85lb barbell, 35lb dumbbells, 20-inch box
M: 135lb barbell, 50lb dumbbells, 20-inch box
CFG24 Quarterfinals Workout 1 (Ages 55-59)
4 rounds for max reps of:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest
F: 75lb barbell, 20lb dumbbells, 20-inch box
M:115lb barbell, 35lb dumbbells, 20-inch box
CFG24 Quarterfinals Workout 1 (Ages 60 – 64, 65+)
4 rounds for max reps of:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest
F: 65lb barbell, 20lb dumbbells, 20-inch box
M: 95lb barbell, 35lb dumbbells, 20-inch box
CFG24 Quarterfinals Workout 1 (Ages 14-15)
4 rounds for max reps of:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest
F: 65lb barbell, 20lb dumbbells, 20-inch box
M: 95lb barbell, 35lb dumbbells, 20-inch box
Cool Down: Athlete’s Choice
Warm up: Coach’s Choice
Strength/Skill: Max Height Box Jump
Stimulus/Focus: Spend 10 minutes jumping as high as possible.
WOD: 30 Minute Partner AMRAP
*One partner works, while one partner rests.
30 Wall Balls (20/14)(14/10)
30 Seated Knees to Elbow
30 Box Jumps (24/20)*Masters may step up*
30 Strict Push Ups
30 Alternating Lunges
Stimulus/Focus: Split work as you would like. One partner works, while one rests.
Cool Down: Partner Choice