WOD: Saturday, March 2nd, 2019

Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • :20s of high knees, butt kicks, pas lateral hops
  • Frog Stretch – 1:30 HOLD

 

Pre Game: 4 Rounds (12 Minute Cap)

  • Run the Stairs
  • 3 Squat Cleans (ascending weights)
  • :15s Hanging Knee Raise hold

*After each round of pre-game, attempt to complete 10 Double Unders

 

Workout: 2019 Open Workout “19.2”

In 8 Minutes complete 2 Rounds:

  • 25 Toes 2 Bar
  • 50 Double Unders
  • Squat Cleans

Round 1: 15 Reps (135/85) , Round 2: 13 Reps (185/115)

*If completed within 8 Minutes, 4 additional minutes will be added to complete:

1 Round

  • 25 Toes 2 Bar
  • 50 Double Unders
  • 11 Squat Cleans (225/145)

*If completed before 12 Minutes, 4 minutes will be added to complete:

1 Round

  • 25 Toes 2 Bar
  • 50 Double Unders
  • 9 Squat Cleans (275/175)

*If completed before 12 Minutes, 4 minutes will be added to complete:

1 Round

  • 25 Toes 2 Bar
  • 50 Double Unders
  • 7 Squat Cleans (315/205)

 

Cardio Option: 5 Rounds (20 Minute Cap)

  • 25 Toes 2 Bar
  • 50 Double Unders
  • Medicine Ball Cleans (20/14) *descending reps
*Round 1: 30 Reps, Rnd 2: 26 Reps, Rnd 3: 22 Reps, Rnd 4: 18 Reps, Rnd 5: 14 Reps

 

Strength: Bench Press

  • 5 sets x 5 Rep @70-75% of 1-Rep max

 

Core: 4 Rounds

  • 20 Flutter Kicks
  • 20 Kick the Ceilings

Today's WOD

WOD: Friday, August 12th, 2022

Warm-up: Group Dynamic

  • Sumo Inchworm Push Ups -5-4-3-2-1 Reps
  • PVC Pass Through – 10 SLOW Reps 
  • PVC Shoulder/Lat Stretch – :30s per side x3 

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Strength: Push Press (15 Minutes) 

  • Establish a heavy single 

*Warm up Rep Scheme: 5-5-3-3-1-1-1-1-1-etc..

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Workout: AMRAP + For Time 

Part A – AMRAP x 12 Minutes 

  • 24 Double Unders 
  • 12 Sumo Deadlift High Pulls (75/55) 
  • 6 Handstand Push Ups 

-Rest 2 Minutes- 

Part B – For Time 

  • 200 Meter Run 
  • 12 Sumo Deadlift High Pulls (75/55) 
  • 12 Handstand Push Ups 
  • 12 Sumo Deadlift High Pulls (75/55)
  • 200 Meter Run 

*Two scores – Rounds + reps for Part A and time for Part B 

HSPU Scaling Options:

  • Plyo Box HSPU (6 Reps)
  • Hand Release Push Ups (12 Reps)
  • Med-Ball Push Press (12 Reps) (20/14) 

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Cardio Option: AMRAP + For Time 

Part A – AMRAP x 12 Minutes 

  • 24 Double Unders 
  • 12 American KB Swings (24K/16K)
  • 6 Handstand Push Ups 

-Rest 2 Minutes- 

Part B – For Time 

  • 200 Meter Run 
  • 12 American KB Swings (24K/16K)
  • 12 Handstand Push Ups 
  • 12 American KB Swings (24K/16K)
  • 200 Meter Run 

——————————————————————————————————–

Core: 5 Rounds 

  • 15 GHD Sit Ups
  • 15 GHD Back Extensions
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