Category: Uncategorized

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