WODs 5.14.18 - 5.18.18 - Happy Mothers Day!

Event 5 2018 J19 Team Championship will completed outside of this weeks programming. 

100 Burpees for time. No jump required but you must completely open your hips when you stand up. Chest and hips must touch the deck in the down position on every rep. 

Enter scores here. See scores here. Enter your score like 7.00. 

Monday 

Warm Up

:30 Seconds

Med-ball Foot Taps
Knuckle Drags
Active Spidermans

:20 Seconds

Single Unders
Air Squats
Med-ball Deadlifts

:15 Seconds

Double Unders
Med-ball Front Squats
Med-ball Push Press

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Deadlift

Heavy Set of 3

“Smooth Criminal”

AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)

Beginning class by building to a heavy triple on the deadlift. The goal here is to pull a heavy barbell off the ground with good form, which also prepares athletes for the deadlifts to come within the metcon. Weight on the deadlift in “Smooth Criminal” should be something that athletes could complete unbroken when fresh, and in a maximum of 3 sets every round.

Intermediate

“Smooth Criminal”

AMRAP 15:
60 Double Unders
30 Wallballs (14/10)
15 Deadlifts (185/135)

Beginner

“Smooth Criminal”

AMRAP 10:
60 Single Unders
30 Squats
15 Deadlifts (135/75)

Tuesday

Warm up

Line Drills

200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
Side Shuffle
High Knees
Butt Kickers

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Build to a Heavy Complex

3-Position Power Clean + Split Jerk

“Tiger Blood”

3 Rounds For Time:
10 Clean and Jerks (135/95)
400 Meter Run

Athletes will have an opportunity to refine their positions on the clean and practice the split jerk before completing this benchmark workout. The three positions are from the pockets, one inch above the knee, and the floor. While the split jerk will be used in the complex, push jerks will likely be the best option within “Tiger Blood”. The clean and jerks within the metcon should be a weight that athletes could complete 10+ unbroken repetitions when fresh. If unable to run, complete one of the following:

500 Meter Row
40/28 Calorie Schwinn
28/20 Calorie Assault Bike

Intermediate

“Tiger Blood”

3 Rounds For Time:
10 Clean and Jerks (115/75)
400 Meter Run

Beginner

“Tiger Blood”

3 Rounds For Time:
10 Clean and Jerks (75/45)
200 Meter Run

Wednesday

Warm Up

Line Drills

Run 200 Meters
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
completed with empty barbell

Back Squat 4x5 @ 80% plus 5

Front Squat 3x5 @ 80%

Then

“Loose Cannon”

3 Rounds:
3:00 Calorie Row
2:00 Calorie Schwinn Bike
1:00 Sit-Ups
Rest 2 Minutes Between Rounds

Athletes will work for 6 minutes straight before resting for 2 minutes. Their score is total reps across all rounds. If it applies start Group 2 on the 4:00. If unable to bike, set-up cones and complete 10 meter shuttle runs, counting every touch as a repetition.

Thursday

Warm Up

1 Minute

Easy Shuttle Run
Active Spidermans

:45 Seconds

Medium Shuttle Run
Active Samson

:30 Seconds

Faster Shuttle Run
Push-up to Down Dog

Dumbbell Warmup

Completed with light dumbbells

5 Stiff-Legged Deadlifts
5 Front Squats
5 Strict Presses
5 Reverse Lunges (each leg)
5 Strict Presses
5 Front Squats
5 Stiff-Legged Deadlifts

Chest Stretch – 1 Minute
Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Actively move back and forth between each side for the full minute.

Child’s Pose – 1 Minute
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Wrist Stretch – :30 Seconds
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. At the halfway point, switch fingertips to face away and repeat.

“Slasher”

AMRAP 13:
50 Alternating Dumbbell Snatches (50/35)
40 Burpees
30 Toes to Bar
20 Handstand Push-ups

The weight for the dumbbell snatches in this chipper workout should be a load that athletes could complete 20+ alternating repetitions with dropping. For athletes who are more interested in life long fitness or improving performance in activities outside the gym, we would replace the handstand push-ups with hand release push-ups. For athletes who do have goals of competing in the sport of CrossFit, but do not yet have the capacity for handstand push-ups or who do not have them at all, we would guide them down the path to getting there with progressions or a lower volume of repetitions. Handstand push-ups with feet elevated onto a box would be a good option today for these athletes.

Intermediate

“Slasher”

AMRAP 13:
50 Alternating Dumbbell Snatches (40/25)
40 Burpees
30 K2E
20 Hand Release Push Ups

Beginner

“Slasher”

AMRAP 10:
30 Alternating Dumbbell Snatches (20/10)
20 Burpees
10 Sit ups
5 Push-ups

Friday 

:30 Seconds

Easy Bike
Active Spidermans

Medium Bike
Push-up to Down Dog

Faster Bike
Air Squats

Modified Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts

Squat Hold – 2 Minute

Using a post for support, assume the bottom of the squat. The goal here is to get the butt as close to the heels as possible and drives the knees out while keeping the heels on the ground. Fight for position over the course of 2 minutes.

PVC Pass Throughs – 1 Minute

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

“Killer B’s”

AMRAP 3:
21 Lateral Barbell Burpees
21 Overhead Squats (75/55)
Max Calorie Bike, Row, Ski

rest 3 minutes

AMRAP 3:
18 Lateral Barbell Burpees
18 Overhead Squats (95/65)
Max Calorie Bike

rest 3 minutes

AMRAP 3:
15 Lateral Barbell Burpees
15 Overhead Squats (115/80)
Max Calorie Bike

rest 3 minutes

AMRAP 3:
12 Lateral Barbell Burpees
12 Overhead Squats (135/95)
Max Calorie Bike

In these short sprint intervals, choosing the correct weight will allow athletes to get to the bike on each section. The weights should be something that athletes could complete at 30, 25, 20, and 15 unbroken repetitions respectively if they needed to. On the lateral bar burpees, there is no need to stand to full extension on each rep. Rounds will be scored separately, with the calories on the bike being the score for each section. If unable to bike, complete a max calorie row. If short on equipment, stagger heats on opposite three minute intervals.

Intermediate

“Killer B’s”

AMRAP 3:
21 Lateral Barbell Burpees
21 Overhead Squats (55/35)
Max Calorie Bike

rest 3 minutes

AMRAP 3:
18 Lateral Barbell Burpees
18 Overhead Squats (65/45)
Max Calorie Bike

rest 3 minutes

AMRAP 3:
15 Lateral Barbell Burpees
15 Overhead Squats (75/55)
Max Calorie Bike

rest 3 minutes

AMRAP 3:
12 Lateral Barbell Burpees
12 Overhead Squats (95/65)
Max Calorie Bike

In these short sprint intervals, choosing the correct weight will allow athletes to get to the bike on each section. The weights should be something that athletes could complete at 30, 25, 20, and 15 unbroken repetitions respectively if they needed to. On the lateral bar burpees, there is no need to stand to full extension on each rep. Rounds will be scored separately, with the calories on the bike being the score for each section. If unable to bike, complete a max calorie row. If short on equipment, stagger heats on opposite three minute intervals.

Beginner

“Killer B’s”

AMRAP 3:
21 Lateral Barbell Burpees
21 Front Squats (55/35)
Max Calorie Row

rest 3 minutes

AMRAP 3:
18 Lateral Barbell Burpees
18 Front Squats (65/45)
Max Calorie Row

rest 3 minutes

AMRAP 3:
15 Lateral Barbell Burpees
15 Overhead Squats (75/55)
Max Calorie Row

rest 3 minutes

AMRAP 3:
12 Lateral Barbell Burpees
12 Overhead Squats (85/65)
Max Calorie Row

In these short sprint intervals, choosing the correct weight will allow athletes to get to the bike on each section. The weights should be something that athletes could complete at 30, 25, 20, and 15 unbroken repetitions respectively if they needed to. On the lateral bar burpees, there is no need to stand to full extension on each rep. Rounds will be scored separately, with the calories on the bike being the score for each section. If unable to bike, complete a max calorie row. If short on equipment, stagger heats on opposite three minute intervals.

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