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: 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

Warm up: Coach’s Choice

Strength/Skill: Front Squat

4 x 4 x 4 x 4 x 4

Stimulus/Focus: Start at 70% and get AHAP across the five rounds of four reps. Lift on a 2-minute clock.

WOD: 5 RFT (20 Minute Cap)

30 Kettlebell Hang Snatch (15 L/15 R)(1.5/1)(1/25#)

20 Kettlebell Box Step Overs (24/20)(1.5/1)(1/25#)*Can hold KB anyway*

10 Toes to Bar

Stimulus/Focus: This workout should be challenging on your grip. Aim to complete the movements in two sets.

Cool Down: 3 Rounds

100 Meter KB Farmer’s Carry

10 Goblet Squats

*Use KB from WOD

Warm up: Coach’s Choice

Strength/Skill: Shoulder Press

1 x 2

Stimulus/Focus: Spend 10 minutes finding your heavy double for the day.

Shoulder Press

10 x 1

Stimulus/Focus: Use the weight from your heavy double. Complete one rep every 30 seconds for 5 minutes.

WOD: 15 Minute AMRAP

10 Seated Shoulder Presses (35/20)(20/15)

10 Ab Mat Sit Ups

10 Burpees over the Dumbbells (Lateral)

Stimulus/Focus: Complete all work unbroken. Aim for 6-7 rounds.

Cool Down: Tabata Superman Holds

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

WOD: Four 8-Minute Rounds

0:00-6:00 Minutes

800 Meter Run

Max Effort Wall Balls (20/14)(14/10)

6:00-8:00

Rest

Stimulus/Focus: Push hard on the run to give yourself as much time as possible to accumulate wall ball reps. Try to keep your runs close to the same time each round. You will have a wall ball rep count for each round.

Strength/Skill: Spend ten minutes working a goat while fatigued. Everything will be warm after the workout, so pick something and focus on it for 10 minutes-ring work, rig work, rope climbs, handstand work, pistols, box jumps.

Cool Down: Athlete’s Choice

Warm up: Coach’s Choice

Strength/Skill: Snatch

5 x 5

Stimulus/Focus: Use 75% for all sets. These will be touch and go reps. Focus on barbell cycling. Lift on a 2-minute clock.

WOD: 20 Minute AMRAP

20 Kettlebell Swings (1.5/1)(1/25#)

15 Handstand Push Ups

10 Goblet Lunges (1.5/1)(1/25#)

5 Ring Dips

Stimulus/Focus: This workout has a little bit of everything. Choose scales that allow you to complete the work unbroken or in two sets. Aim for 8 rounds.

Cool Down: 3 Rounds

100 Meter Farmer’s Carry

100 Meter Run

Warm up: Coach’s Choice

Strength/Skill: Floor Press

3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start at 75% and get AHAP across the five sets of three. Lift on a two-minute clock.

WOD: 4 RFT (20 Minute Cap)

400 Meter Run

15 Bar Facing Burpees

15 Floor Press (95/65)(65/45)

*RX+: (135/95)(95/65)

Stimulus/Focus: Find a steady pace on the run and burpees. The floor press will be challenging after the burpees. Try to do them in two sets.

Cool Down: 500 Meter Row