Category: Uncategorized

Warm-up: Coach’s Choice

Strength/Skill: Review Split Jerk and Push Jerk and build to WOD weight.

WOD: For Max Jerks
3 Minute Cap
400 Meter Run
Max Jerks (185/135)(135/95)
1 Minute to Rest
4 Minute Cap
600 Meter Run
Max Jerks (185/135)(135/95)
2 Minute Rest
6 Minute Cap
800 Meter Run
Max Jerks (185/135)(135/95)

Stimulus/Focus: Run as fast as you can in order to give yourself as much time on the barbell as possible. Jerks will come out of the rack. They can be split or push, but must be a jerk.

Cool Down: Tabata Handstand Holds

Warm-up: Coach’s Choice

Strength/Skill: Jump Rope Skill Work

WOD: CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:
Burpees to a 6″ target

Stimulus/Focus: CrossFit Open WOD. An oldie, but a goodie. The goal is to not stop for 7 minutes. You’ll have three minutes of rest before Annie.

Annie (Time)

50-40-30-20-10 
Double-unders 
Sit-ups

Stimulus/Focus: Aim to do all work unbroken with minimal rest between movements.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Hang Clean (20 Minutes to Find Your 1 RM)

WOD: 5 RFT (15 Minute Cap)
5 Hang Cleans
10 Handstand Push Ups

RX: 70% and kipping
RX+: 80% and strict

Stimulus/Focus: This WOD is moderate in volume and load. All hang cleans should be unbroken. No mixing and matching of RX and RX+ allowed.

Cool Down:  3 Rounds
10 GHD Sit Ups
10 GHD Extensions
100 Meter Run

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (5 x 4 x 3 x 2 x 1)

Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD:

For Time (3 Minute Cap)
21 Deadlifts (225/155)(155/105)
21 Pull Ups

For Time (4 Minute Cap)
15 Deadlifts (275/185)(185/135)
15 Chest to Bar

For Time (5 Minute Cap)
9 Deadlifts (315/205)(205/145)
9 Bar Muscle Ups

Stimulus/Focus: The three metcons have increasing time caps with increasing load and difficulty and decreasing reps. Work with your coach to find your appropriate scales.  There will be one minute of rest in between each WOD to change your weights and rest.

Cool Down: Tabata Side Plank 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

Strength/Skill: Push Jerk (1 x 1 x 1 x 1 x 1 x 1 x 1)

Start at 80% and get AHAP. Lift on a 3-minute clock.

WOD: For Time (12 Minute Cap)
10-1 Push Jerk (115/75)(75/55)
1-10 Chest to Bar

Stimulus/Focus: This will be very shoulder intensive. Try to go unbroken on the barbell. Keep a good pace on the chest to bars.

Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (10 x 8 x 6 x 4 x 2)

Start at 50% and get AHAP. Lift on a 2-minute clock.

WOD: For Time (15 Minute Cap)
21-18-15-12-9-6-3
Box Jumps (24/20)
Ring Push Ups

Stimulus/Focus: Find a steady pace on box jumps. Keep perfect form on the rings. Break into small sets to maintain that form.

Cool Down: 400 Meter Run

Warm-up: Coach’s Choice

Strength/Skill: Review the Front Squat and Build Up to WOD Weight

WOD: Front Squat (10 x 10)

Use 60% for all sets. Lift on a 2-minute clock.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Rope Climbs

WOD: For Time (30 Minute Cap)
100-200-300-400-500
Meter Run
10-20-30-40-50
Double Unders
5-10-15-20-25
Burpees
1-2-3-4-5
Rope Climbs

Stimulus/Focus: This is a grind. The increasing rep scheme will be very challenging. Find a pace and settle into work.

Cool Down: 3 Rounds
10 Candlestick Raises
5 Ring Dips

Warm-up: Coach’s Choice

Strength/Skill: Snatch (2 x 2 x 2 x 2 x 2)

Start at 80% and get AHAP. Lift on a 3-minute clock.

WOD: 12 Minute AMRAP
20 Ab Mat Sit Ups
10 Dumbbell Power Snatch (Left)(50/35)(35/20)
10 Dumbbell Power Snatch (Right)(50/35)(35/20)

Stimulus/Focus: Strive to do all work unbroken. Take short breaks between movements. Keep moving. Aim  for 5-6 rounds.

Cool Down: Tabata Supermans (2-second count)