WODs
 | Mon, Feb 1 2016 |  |
| 20160201 Summary | Back Squat - Up and Down | 20180328 MetCon | Intro Skill (SDHP) | Intro Workout #3 |
20160201 Summary
(No Results Tracked)
:30 WarmUp
400M Row/Run (athlete choice)
30 seconds Passthroughs/reverse Passthroughs
3 Wall Walks
30 sec 3rd Wld Squat
3 inch worms + 3 Bear Crawls
30 second Superman/ 30 second hollow rock
3 Burpee broad-jumps
30 Second HS walk/hold
10 OHS with PVC
400M Row/Run (athlete choice)
:45
Strength/Skill Work
:15
MetCon WOD
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Back Squat - Up and Down
(Weight)
Back Squat
11 reps at 55%
8 reps at 65%
5 reps at 75%
2 reps at 85%
1 rep @90%
2 reps @85%
5 reps 75%
8 reps @ 65%
11 reps @ 55%
Record 90% weight as score. Comment confirmation if you are able to stay on weight through the ladder and whether you complete unbroken!
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20180328 MetCon
(Time)
CrossFit
For Time
100ft Sled Push (men with 2 45s, women with 2 25s)
-50 ft down, 50 ft back-
5 rounds of:
3 handstand push-ups
6 wall balls
9 KB SDHP (53/35)
6 ring dips
3 snatch 95#/65#
100ft Sled Push (men with 2 45s, women with 2 25s)
-50 ft down, 50 ft back-
Fitness BootCamp
100ft Sled Push (men with 2 25s, women no weight)
-50 ft down, 50 ft back-
5 rounds of:
6 push-ups
9 wall balls
12 KB SDHP (53/35)
9 Walking Lunges
6 DB Snatch
100ft Sled Push (men with 2 25s, women no weight)
-50 ft down, 50 ft back-
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Intro Skill (SDHP)
(Reps)
Starting with PVC, work the setup, the 1st and the 2nd pull fundamentals of the Burgener warmup, focusing on hand, feet, hip and chest positions in the setup, hip extensions and shrugs with no early pulls, and finishing with hands at collar bone and elbows above chin, high and outside.
Once proficient with PVC, weight should be added as deemed appropriate by the trainer, prior to the EMOM. Minimum should be training bar with a 10# plate on each side.
10 minute EMOM, 5 SDHPs/5 Burpees should be performed. Watch for hip extensions and strong positioning in both Burpees and SDHPs.
****Athletes should already be familiar and trained on proper Burpee positioning****
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Intro Workout #3
(Reps)
12 min AMRAP:
5 Pushups
10 Airsquats
15 Situps
20 Walking Lunges
30 Jumprope Singles
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