Warm Up: Coach’s Choice
Strength/Skill: Skill Work: Spend 15 minutes working odd objects-heavy D-balls, sandbags, water jugs, battle ropes, etc.
WOD: Four Leaf Clover
St. Patrick’s Day 17 Minute AMRAP
17 Burpees
17 Alternating Reverse Lunges
17 Pull Ups
17 Ab Mat Sit Ups
Stimulus/Focus: This is a total body workout. Each movement should allow you to rest from the last one. Try to just keep moving for the entire 17 minutes. Your score is total rounds + reps.
Cool Down: 17 Calories (Row or Bike)
Warm-Up: Coach’s Choice
Strength/Skill: Power Snatch
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (15 Minute Time Cap)
30-24-18
Superman Holds (2-Second Holds)
30-24-18
Hollowrock Holds (2-Second Holds)
15-12-9
Power Snatch (95/65)(65/45)
RX+: GHD Extensions and GHD Sit Ups;(155/105)(105/70)
Stimulus/Focus: Try to complete the core work unbroken. Think about quick singles or small sets on the power snatches.
Cool Down: 3 Rounds
20 Bar Hops
5 Toes to Rings
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: Four Rounds (3 Minutes Work/1 Minute Rest)
200 Meter Run
50 Foot Handstand Walk
Max Effort Kettblebell Swings (1.5/1)(1/25#)
Stimulus/Focus: Choose a handstand skill that challenges you. Complete 4 around the worlds if you cannot take any forward steps on your handstand walk attemps. If you cannot get in position for those, complete 100 meters of bear crawls. If you cannot get inverted, complete 100 meters of overhead carries with 2 heavy dumbbells. Your score is your kettlebell swings each round.
Cool Down: Tabata Bottom to Bottom Squats (with KB)
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. Lift on a 3-minute clock.
WOD: 10 RFT (20 Minute Time Cap)
5 Back Squats (225/155)*Out of the Rack
3 Ring Muscle Ups
Stimulus/Focus: This is heavy and challenging. Choose scales that challenge you. If you don’t have muscle ups or a preferred progression on the rings, complete 3 pull ups/progressions and 3 ring dip/progressions per muscle up.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions
Warm-Up: Coach’s Choice
Strength/Skill: Push Press
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 16 Minute AMRAP
20/16 Calorie Row
20 Wall Balls (20/14)(14/10)
20 Pull Ups
Stimulus/Focus: Push hard on the row. Try to complete the wall balls and pull ups in two sets each round. Aim for 4 rounds.
Cool Down: Tabata Side Planks
Warm-Up: Coach’s Choice
Strength/Skill: Deadlift
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (22 Minute Time Cap)
30 Box Jump Overs (30/24)
*Masters may step up. Everyone must step down.
150 Air Squats
1600 Meter Run
Stimulus/Focus: This will be a long workout. You have to get through each part before you move onto the next.
Cool Down: 400 Meter Walk/1000 Meter Bike Erg/500 Meter Row
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: Front Squat
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock.
WOD: Team WOD-“Deck of Cards”-For Time
*Hearts: Ground to Overhead (45/25)(25/15)
*Diamonds: Jump Lunges
*Spades: Russian Twists
*Clubs: Jumping Jacks
Jokers: 400 Meter Run/1000 Meter Bike Erg/500 Meter Row
Stimulus/Focus: Get into small groups (dependent on class size). Each group will get a deck of cards. The suit dictates the movement. The number dictates the rep count. Aces are one, 2-9 are face value, 10s and face cards are 10. When the clock starts your group will flip the first card. Once everyone in the small group completes the movement/reps, the next card will be flipped. The goal is to get through all the cards as quickly as possible.
Cool Down: Team Choice
Warm-Up: Coach’s Choice
Strength/Skill: Back Rack Lunge
10 x 8 x 6 x 4 x 2
Stimulus/Focus: Start with the naked barbell and add weight each round. Lift on a 2-minute clock.
WOD: Tabata Kick Your Butt!
HRPUs
Air Squats
Ab Mat Sit Ups
Box Jumps (24/20)
8 Rounds of 20 seconds of work, 10 seconds of rest. No break in between movements. 16 total minutes. Score is the total number of reps in all movements
Stimulus/Focus: This was CrossFit Belmont’s “Opening Day” workout on March 4, 2013. Celebrate 13 years with us today!
Cool Down: Tabata Superman Holds
