WOD WOD, May 22, 2019

May 21, 2019

6 Pack Cindy

Gymnastics
Handstand skill progressions – repeat from 2 weeks ago.

All things handstands and their progressions – Repeat from 2 weeks ago
With a buddy:

Step 1:
Laying down flat HS, hands on wall
Step 2:
Pike position HS hold, feet on floor against wall
Step 3:
Pike position HSPU (focus on hand positioning – the triangle)
Step 4:
HS hold against wall (or bench/box)
Step 5:
HSPU/ HSPU (eccentric only) using ab mats

*2mins each progression

Metcon (AMRAP – Rounds and Reps)
AMRAP in 20 Minutes :

Run 400m

Into

3 Rounds of the following:

5 x Pull Ups
10 x Push Ups
15 x Air Squats
20 x ab mat sit ups

OPTIONS:

RX PLUS : C2B Pull Ups

*Record total rounds and reps completed of gymnastics portion of workout

COOL DOWN
Foam Roll

CrossFit Kids WOD, May 22, 2019

May 21, 2019

Crossfit Kids

Warm-up
Agility warm up
– Mini course, relay race between teams!

Running flow
– high knees
– butt kicks
– frog jumps
– super mario

Skill
Jumping

– Broad jumps
– Hurdles
– Plates

Metcon
OBSTACLE COURSE!!!

– Ladders
– Hurdles
– Under/over benches
– Bear crawl lap
– Agility run (cones)

Game

WOD WOD, May 21, 2019

May 20, 2019

Strength and Conditioning
Get Strong + Breath Heavy !

Warm-up
2 rounds – pairs on rower/bike:

1- 1min Row
2- Glute activation (30/30)
*each change perform 5 air squats

Back Squat (Weight)
Every 3mins:

1×6 @ 50%
1×5 @ 60%
1×4 @ 70%
4×6 @ 75% ( No load change )

Metcon (Time)
Rowing conditioning

Male : 50-35-20cal
Female : 40-25-15cal

*all out efforts
*Teams of 3 on the rower, rotate through

COOL DOWN
Get on the wall , couch stretch / pigeon pose

CrossFit Kids WOD, May 20, 2019

May 19, 2019

Crossfit Pre-Teens

Warm-up
Agility course
– Rope balance walk
– Ladders
– Hurdles
– Cone agility run

Relay race

Skill
Pull up – skill focus

– Hang
– Kip swing
– Pull up (use bands across rig not from bar)

EMOM 7min
5 x chosen variation pull up work

Metcon
EMOM 30/30 work rest for max reps.
*Buddy up and swap out each movement – motivate each other*
Run scores on whiteboards to tally up
Min 1 – Ring rows
Min 2 –
Min 3 –
Min 4 – Rest

WOD WOD, May 20, 2019

May 19, 2019

Holding on

Warm-up
A) 2 Sets :

10 x Inch worm walk outs – sumo stance
10 x Rockind Adductor
10 x Quadraped Shoulder taps

B) Get into Accessory AMRAP

Necessities
Pre WOD Unilateral Strength work

12 Minute AMRAP

8 x Half kneeing DB press per side
50m SA KB farmers carry per side
8 x SL box step ups per side 20" no weight – slow
30 second Hollow Tuck / Hollow hold

*Roll though this individually at conversational pace / no rest

Metcon (Time)
3RFT

21 x Step Down box Jumps 24/20"
15 x Power Cleans 52.5/35kg
9 x S2OH 52.5/25kg

OPTIONS:

RX PLUS : 60/40kg
BJ : Step Ups
BB : Reduce Load

COOL DOWN
Repeat Warm up movements

WOD WOD, May 19, 2019

May 18, 2019

Sunday Funday

Metcon (AMRAP – Reps)
In Pairs : 4 Rounds each :

4 Minutes on / 4 Minutes off :

Run 400m
10 / 7 x Cal Assault bike sprint
Max rep DB Box step Over 15/10kg DB’s

Accessory
The Booty Build :

In pairs : 3 sets each :

10 x Box Hammy Curls + band
+
10m Lateral Monster walks each way

WOD WOD, May 18, 2019

May 17, 2019

Saturday Slamma

Metcon (Time)
For time in pairs

100 x Wall Balls
100/80 x Cal Row
50 x DB 2 Shoulder 55/35kg
100/80 x Cal row
100 x Wall Balls

*Buddy must hang off the bar for WB

WOD WOD, May 17, 2019

May 16, 2019

Friday Grindin

Warm-up
Snatch Prep
Barbell tech – all positions – coaches call
Power Snatch (Weight)
Every 2mins for 6 sets:

Power snatch + 2 OHS

*Building up to heavy set
*If not comfortable with OHS, go lighter and work
technique rather than load

Metcon (AMRAP – Rounds and Reps)
Friday Crossfit – Grinder

AMRAP in 17

Run 400m
10 x BBJ 24/20"
10 x DB Push Press 22.5/15kg
10 x Toes 2 Bar

OPTIONS:

BBJ : Step Ups
PP : KB / Reduce Load
T2B : Usual suspects

CrossFit Kids WOD, May 16, 2019

May 15, 2019

Crossfit Teens

Warm-up
Cone grab

P Chain prep – 2 rounds
– 10 xRDL with PVC
– 10 x Good morning with PVC
– 10 x drinking bird

Deadlift (Weight)
E2MOM
5×5
Ring supports in between
– High – ring dip support
– Low – push up support
– Paralettes/boxes
Metcon
Odd objects/EMOM
Min 1 – 5x deadball to shoulder
Min 2 – 20m farmers carry (KB)
Min 3 – 5x burpee box jump
Min 4 – 200/100m run
Min 5 – Rest

Options
Deadball/carry – lighter load
Burpee box jump – step up
Run – row (if injured/pouring rain!)

Olympic Weightlifting WOD, May 16, 2019

May 15, 2019

Cycle 4: Jerks & Pulls Week 3

Snatch (Weight)
5mins to work upto 60%

Then, every 2mins
5×2 @ 60% + 5kg

Metcon
Press in Jerk split

EMOM 5 – 5 reps
*barbell only
Clean and Jerk (Weight)
Every 3mins

1x (2+2) @ 55%
1x (2+2) @ 65%
3x (1+2) @ 70% + 5kg

(2+2)=
2 cleans + 2 jerks, aka
Clean + Clean + Jerk + Jerk
*Record top sets

Snatch Pull (Weight)
Every 3mins

Snatch pull + Low hang snatch pull (below knee)

5x (1+2) @ 105%Sn