WODs 5.21.18 - 5.25.18

The first five weeks of the 2018 J19 Team Championship are complete. You have until this Saturday to complete all workouts. If you do not complete all workouts you will disqualified from the team rounds. Teams will be announced next Sunday. 

You can see if your scores are in at this link . 

These are the official leaderboards that will update as scores are input. 

Hoover Leaderboard

Jasper Leaderboard

Alabaster Leaderboard

June intro classes will start June 11th in Hoover and June 12th in Alabaster and Jasper. Please be active in sharing the gym with people. Thanks in advance. 

We have a J19 running group growing. We run out lakeshore but could move the location around. If you are interested in joining the group let us know and we will add you to the group text. 

Monday

Warm up

:30 Seconds

Lateral Hops
Push-up to Down Dog

Front to Back Hops
Active Spidermans

Single Unders
Active Samson

Barbell Warmup

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

Mobility

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.

Ankle Stretch – 30 Seconds Each Leg

Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Front Rack Stretch – 1 Minute

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

“Double Crossed”
For Time:
10-9-8-7-6-5-4-3-2-1:
Clean and Jerks (115/80)
30 Double Unders After Each Set

Athletes should choose a weight on the bar today that they are capable of completing 15+ unbroken clean and jerks when fresh. Within the workout, this should also be a weight that allows them to cycle the barbell for multiple repetitions each set. Following the clean and jerks, athletes will complete complete double unders or a double under variation. This equals a total of 300 repetitions if done prescribed. If this is a large cumulative number for athletes, we can think about brining the number down after each set, or competing 60 single unders.

Intermediate

“Double Crossed”
For Time:
10-9-8-7-6-5-4-3-2-1:
Clean and Jerks (95/65)
30 Double Unders After Each Set or 60 Singles

Beginner

“Double Crossed”
For Time:
8-7-6-5-4-3-2-1:
Clean and Jerks (45/30)
30 Singles

Tuesday

Warm up

:30 Seconds

Easy Row
Push-up to Down Dog

Medium Row
Active Spidermans

Faster Row
Active Samson

Mobility

Pigeon Pose – 1 Minute Each Leg

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Couch Stretch – 1 Minute Each Leg 

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Back Squat

5x3 @ 85%

Front Squat

5x3 @ 85%

Then

“Anchored Down”
5 Rounds, On the 4:00:
30 Air Squats
20/14 Calorie Row
10 Lateral Rower Burpees

Every four minutes, athletes will complete one round of “Anchored Down” and rest until the next interval begins. Rounds begin on the 0:00, 4:00, 8:00, 12:00, and 16:00. The score today is the slowest of the five rounds. If short on rowers, stagger the second group two minutes behind. These rounds will begin on the 2:00, 6:00, 10:00, 14:00, and 18:00. The goal here is to find a fast pace that athletes can see themselves maintaining over the five rounds.

Intermediate

“Anchored Down”

5 Rounds, On the 4:00:
30 Air Squats
20/14 Calorie Row
10 Lateral Rower Burpees

Beginner

“Anchored Down”

5 Rounds, On the 4:00:
20 Air Squats
12/9 Calorie Row
5 Lateral Rower Burpees

Wednesday

Warm up

:30 Seconds

Active Spidermans
Knuckle Drags

Push-up to Down Dog
Side Lunges

Active Samson
Air Squats

PVC Pass Throughs
PVC Overhead 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

Mobility

Squat Hold – 1 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 1 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.

Warrior Squats – 1 Minute
With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms.

“Snake Bite”

Option A

For Time: 
21-15-9
Squat Snatch (95/65)
Chest to Bar Pull-ups

Option B

For Time:
15-12-9
Power Snatch (95/65) 
Overhead Squats (95/65) 
Pull-ups

Option C

For Time:
15-12-9
Power Snatch (75/55) 
Overhead Squats (75/55) 
Pull-ups

In this classic Benchmark workout, looking to choose a weight on the barbell that athletes could complete 15+ snatches and chest to bar pull-ups unbroken when completely fresh. Stimulus here is to complete the work in under 12 minutes. For athletes who have no goals of competing in the sport of CrossFit, we have provided two more options that replace the squat snatch and chest to bar pull-ups.

Thursday

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

“Mano y Mano”

Class Divides into 2 Teams:
3 Rounds:
Team 1: Assault Bike (Team Score)
Team 2: 400 Meter Prowler Push or 200 meter tire flip

If Teams of 2-4 Each: 1 Bike + Prowler + Tires
If Teams of 5-7 Each: 2-3 Bikes + Prowlers + Tires
If Teams 8-10 Each: 4 Bikes + Prowlers + Tires

Today we will randomly divide the class into two teams. The workout involves two stations: a bike station and a prowler push station. Team 1 will begin on the assault bike and try and accumulate as many calories as possible, switching out as they see fit. The other team is out pushing prowler sleds for 400 meters or tire flips for 200. The weight on the sled should be a moderate load that allows teams to run, but not light enough where they easily sprint. As with the bike station, the team on the sled may break up the 400 meters as they see fit, even having multiple athletes pushing one sled at the same time. Once the team with the sled returns and is fully inside the gym together, teams will switch stations. Each team will bike and push the sled three times a piece, with the score being total number of cumulative calories across the three rounds. If unable to bike, complete a calorie row instead.

Friday

Warm up

:30 Seconds

Easy Jog
Quad Stretch
Knuckle Drags
Straight Leg Kicks

Medium Jog
Walking Samson
Walking Spidermans
Slow Air Squats

Fast Jog
Toe Walk / Heel Walk
High Knees
Butt Kickers

“Boat Race”

3 Rounds For Time:
500 Meter Row
400 Meter Run

Rest 3 Minutes Between Rounds

A simple, but effective combination of running and rowing intervals today. Athletes will Row 500 Meters and Run 400 Meters, resting 3 minutes between each of the three rounds. Their score is the cumulative time (including rest) it takes them to complete the three rounds. If unable to run, complete one of the following:

3 Rounds: 1,000 Meter Row (Rest 3 Minutes Between Round) 
40/28 Calorie Schwinn Bike
28/20 Calorie Assault Bike

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