Saturday Team WOD Guy/Girl

Saturday Team WOD Guy/Girl

“Sin Eater”
RX
Chipper – 20 Minute Time Cap

25 Pull-Ups
50 Wall Balls (14/20)
75 Double Unders
100 Burpees to Bumper
75 Double Unders
50 Wall Balls
25 Pull-Ups

And then…

One teammate at a time picks up their Bumper Plate and does 100 Foot Overhead Walking Lunge (25/45)

RULES:

  • Teammates will alternate exercises (ex: girl does 25 pull-ups, boy does 50 wall balls, girl does 75 double unders, boy does 50 burpees, girl does 50 burpees, boy does 75 double unders, girl does 50 wall balls, boy does 25 pull-ups, girl does 100 foot overhead walking lunge, boy does 100 for overhead walking lunge … or vice verse)
  • During Chipper:

    • Only one Teammate can work at a time.
    • Full range of motion MUST be met:

      • Pull-Up (full extension on elbows at bottom, chin CLEARLY above bar on top, any type of pull-up and/or grip is acceptable)
      • Wall Ball (crease of hip below knee at bottom, ball CLEARLY above target at top)
      • Burpee (chest/nipples touch ground BEHIND bumper plate, toes must cross line on top of bumper plate)
      • Lunge (back knee MUST touch the ground and bumper plate MUST be clearly above head)

Friday

Friday

400m Run Alternating, front,side shuffle, back peddle, side shuffle

Squat Therapy, Shoulder Therapy

 

Strength:

Push Press

5×5

 

WOD:

“Fran”

21-15-9

Thrusters 

Pullups

*You knew it was coming

(Compare to last time)

 

OLY:

Rest Day

Thursday

Thursday

Agility Ladder Routine

 

15 min Mobility Drills

Emphasis on Shoulder/Hip

T-Spine Mob

 

Strength/Skill

EMOM 16min

Snatch 3 position pull at 110% of 1 rep max snatch (1 inch off ground stop, right above knees stop, hip pockets stop)

Double Unders x25

 

Rest 5 min 

Additional Chest stretch and shoulder

Partner Resisted/ (assisted if need be) pushups

5×8

 

OLY:

  • Power Snatch – 70%x2, 75%x2, 80%x1x2, 85%x1x2
  • Power Clean + Power Jerk – 75%x2(1+1) x 2, 80%x2(1+1)x2
  • Snatch Push Press + Overhead Squat – 70%x3+1, 75%x3+1, 80%x3+1, 85%x3+1×2

4 sets; no rest:
5 1-arm DB split snatch/side
100 m row

 

Wednesday

Wednesday

50 Jumping Jax, 40 OH Arm Claps, 30 PVC Pass Thru, 20 Slow Slow air squats, 10 4-count Burpees

 

Team Static Stretch

OH Prep

 

Strength:

OH Squat

6×3

Hold in bottom position for 3 seconds. Knees out, active shoulders

*Experienced athletes work from the ground. Everyone else use a rack

 

WOD:

“Nancy”

5 rounds for time of:

400 meter run
OH Squat 95/65#

 

OLY:

  • Clean & Jerk – 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1, 80%x2+1×3
  • Clean Pull – 100% (of cln) x 3 x 2, 105% x 2 x 2
  • Front Squat – 70%x2, 75%x2, 80%x2, 85%x2x3
  • SLDL – 3×5

 

Tuesday

Tuesday

PVC Figure 8

25 Air Squats

25 Swings

25 Box Jumps

25 Pushups

 

Team Static Stretch

10 min Barbell Turkish Get-up Review

 

Strength

Find 1 Rep max 

Barbell Turkish Getup

15min Cap

 

3 rds

Shuttle run 15-20-25m

15 KB Snatch right arm

10 Pistols Alternating

15 KB Snatch left arm

10 Pistols alternating

*You choose a challenging weight for KB Snatch

 

Oly:

  • Power Snatch – 70%x3, 75%x3, 80%x2x2, 85%x2x2
  • Power Clean + Power Jerk – 75%x1+1 x 3, 80%x1+1×2
  • Overhead Squat – 80% x 2 x 2, 85% x  2 x 3

3 sets; no rest:
15 KB swings
15 pull-ups

Monday

Monday

Warmup:

High knees walking, quick feet, lunges, A-Skip, Side A-skip, Swimmers, Bear Crawl, Duck Walk

 

Then Squat Therapy

Focus on knees out in the bottom, chest up, prep for some heavy squats

 

Strength:

Back Squat

6×3 across

Front Squat

5×5 across

 

Metcon:

4 rounds for time of:

20 Bar hopping burpees

10 Full Cleans 135#/95#

 

OLY:

  • Snatch – 60%x3, 65%x3, 70%x2, 75%x2, 80%x2x3
  • Snatch Pull – 100% (of sn) x 3 x 2, 105% x 3 x 2
  • Back Squat – 70%x3, 75%x3, 80% x 3 x 3
  • Push Press – 70%x5, 75%x5, 80%x3, 85% x 3 x 2

Take up the weight in the last sets if you’re feeling good. Don’t push to max.

Sunday

Sunday

2 rounds of:
10 HSPU
20 pull-ups
30 box jumps
40 push-ups
50 DUs
10 k2e
20 ring dips
30 burpees
40 sit-ups
50 air squats
30 minute time cap

Saturday

Saturday

Warmup:

8 min Partner Med Ball Throw

 

Advance Mobility

LX Ball, Foam roll, Stretch out vigorously 

 

 

WOD:

25 KB Swings 53/35 Beast 70#

25 Burpees

20 KB Swings

20 Burpees

15 KB Swings

15 Burpees

Quick little burner, get it done FAST!

 

OLY:

  • Snatch – 60%x2, 70%x2, 75%x2, 80%x1, 85%x1, heavy single
  • Clean & Jerk – 60%x2+1, 70%x2+1, 80%x1+1, 85%x1+1, heavy single
  • Back Squat – 75% x 3, 80% x 3 x 4
  • SLDL – 3×5

 

Attention: I am competing today and if anyone would like to come watch it will be at Bell City CrossFit in Bristol, CT. Come and see a competition and become inspired to train harder. Also, it’s a very nice place. Great atmosphere.

Address:

650 Emmett St
Bristol, CT 06010

 

Friday

Friday

Warmup:

Run Loop

Hip Thrusts w/ bar x30

Good Mornings w/bar x30

Burgener Warmup

 

 

Strength:

Snatch 

Build up to a heavy 1 rm full snatch

 

WOD:

4 rds

400m Run 

10 Split Power Snatch 115/75#

7 Bar Muscle ups

 

OLY:

Rest Day

Thursday

Thursday

Warmup:

10x Wall Push

10×10 Second sledgehammer 

75ft Jumping lunges

 

Squat Therapy (Really focus on pushing those knees out)

 

Strength 1:

6×3 Front Squats

3 sec pause in bottom position each rep

 

Strength 2:

Bench

5×5

(Control the weight, don’t let it control you. BREATHE)

 

Strength:

Hollow Rocks

30 sec on rest 1 min x 5

 

*(With remaining class time focus on a weakness)

 

OLY:

  • Power Snatch – 70%x2, 75%x2, 80%x1x4
  • Power Clean + Power Jerk – 75%x2(1+1) x 5
  • Snatch Push Press + Overhead Squat – 70%x3+1, 75%x3+1, 80%x3+1