Warm-up: Coach’s Choice
Strength/Skill: Push Press (6 x 2 )
Use 85% for all sets. Lift on a 2-minute clock.
WOD: 24 Minute AMRAP
5 Push Press (135/95)
10 Burpees Over the Box (24/20)
Stimulus/Focus: This WOD will test your mental fortitude and cardiovascular endurance. All work should be unbroken. Scale as needed to make that possible. Break as needed between movements and rounds to keep sets unbroken. Aim for 10 rounds.
Cool Down: Tabata Handstand Holds
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (6 x 6)
Use 70% of your 1 RM for all sets. Lift on a 3-minute clock.
WOD: For Time
10-1-10
Deadlifts (95/65)
1-10-1
Step Lunges
Stimulus/Focus: This WOD will be taxing on the legs. Find a pace you can maintain with minimal breaks. Use a weight you can do unbroken and fast. The rep scheme will be challenging mentally, especially going back up on the deadlifts and back down on the lunges. Make a board! You’ll need it.
Cool Down: 400 Meter Run
Warm-up: Coach’s Choice
Strength/Skill: Snatch (5 x 1)
Use 90% for all your lifts. Lift on a 3-minute clock.
WOD: 30-20-10 (20 Minute Cap)
Snatch (75/55)
KB Swings (1.5/1)
Stimulus/Focus: This WOD will be very taxing on your grip. Strive to do your work in sets of 5 with quick breaks.
Cool Down: 3 Rounds
100 Meter Farmer’s Carry (1.5/1)(Switch at the 100 Meter Mark)
20 Mountain Climbers
Warm-up: Coach’s Choice
Strength/Skill: Review the WOD Movements
WOD: CrossFit Open 20.2
Complete as many rounds as possible in 20 minutes of:
Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells
Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)
4 dumbbell thrusters
6 hanging knee-raises
24 single-unders
35-lb/20-lb dumbbells
Crossfit Games Open 20.2 Masters (55+) (AMRAP – Reps)
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
35-lb/20-lb dumbbells
Crossfit Games Open 20.2 Masters Scaled (55+) (AMRAP – Reps)
4 dumbbell thrusters
6 sit-ups
24 single-unders
20-lb dumbbells
Crossfit Games Open 20.2 Teens (Ages 14-15) (AMRAP – Reps)
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
35-lb/20-lb dumbbells
Crossfit Games Open 20.2 Teens Scaled (Ages 14-15) (AMRAP – Reps)
4 dumbbell thrusters
6 hanging knee-raises
24 single-unders
20-lb/15-lb dumbbells
Cool Down: Have a great day!
Warm-up: Coach’s Choice
Strength/Skill: Review WOD Movements
WOD: 20 Minute Partner AMRAP
50 Slam Balls (30/20)
50 Wall Balls (20/14)
50 Kettlebell Swings (1.5/1)
*One partner works, one partner rests*
Stimulus/Focus: Have fun with a partner. Use it as active rest for tomorrow’s open WOD or go as hard as you can.
Cool Down: ROMWOD
16 October 2019
Warm-up: Coach’s Choice
Strength/Skill: Overhead Squat (10 x 10 x 10 x 10)
Start at 50% and get AHAP. Lift on a 3-minute clock.
WOD: 5 Rounds (15 Minute Cap)
10 Burpees
15 Overhead Squats (95/65)
20 Double Unders
Stimulus/Focus: This WOD will tax you cardiovascularly. If the prescribed weight is too heavy for you, find a weight you can lift unbroken for all 5 rounds and go fast! If you have double unders, get them. If not, do 90 singles just to keep moving.
Cool Down: Tabata V-Ups
Warm-up: Coach’s Choice
Strength/Skill: Floor Press (20 Minutes to Find Your 1 RM)
WOD: For Time (20 Minute Cap)
5 Floor Press (185/135)
25 Pull Ups
10 Floor Press (155/105)
15 Chest to Bar
15 Floor Press (135/95)
5 Bar Muscle Ups
Stimulus/Focus: This WOD is meant to be heavy in load and advanced in movement. Make sure that you scale each movement to challenge, but not frustrate, you.
Cool Down: 4 Rounds
10 Calories on the Bike
5 Strict Push Ups
Warm-up: Coach’s Choice
Strength/Skill: Clean (15 Minutes to Find Your Heavy for the Day)
WOD: 30 Minute Clock
Every 3 Minutes:
1 Clean + 2 Front Squats (85% from Strength)
Stimulus/Focus: The WOD is meant to develop your strength and muscular stamina. Push yourself to lift heavy!
Cool Down: Tabata Plank Holds
Warm-up: Coach’s Choice
Strength/Skill: Review the WOD Movements
WOD: 3 Rounds
1 Minute Bike Cals
1 Minute GHD Extensions
1 Minute Up and Overs
1 Minute Muscle Ups
1 Minute Rope Climbs
Stimulus/Focus: This WOD is meant to be an active recovery day before 20.1. It incorporates some movements we don’t get to do often. You can push your body in each minute as much as you want.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (5 x 5 x 5 x 5 x 5)
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: 10 RFT (15 Minute Cap)
10 Deadlifts (155/105)
10 HSPUs
Stimulus/Focus: This WOD is meant to be light and fast. The deadlifts should be fast and unbroken-or in no more than 2 sets. The HSPUs should be the same. Scale as needed to make that manageable.
Cool Down: 3 Rounds
100 Meter Row
15 GHD Sit Ups
