Wednesday, October 23, 2019

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Warm Up

1 min Jump Rope

10 Push Ups

30 sec Rig Dead Hang

10 Burpees

10 Leg Swings (Front to Back)

10 Leg Swings (Side to Side)

10 Empty BB Bench Press

10 Light Weight BB Bench Press

WOD

1000m Row

90 Rev. Stepping Lunges (Total)

80 Double Unders/High Jumping Singles

70 Mountain Climbers (Total)

60 Banded Side Steps (30 Each Direction)

50 Abmat Sit Ups

40 Burpees

30 Bench Press (135/95)

20 Ring Rows

10 Candlesticks

Post WOD

Foam Roll and Stretch


Friday, October 18, 2019

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Crossfit Open 20.2 Workout

WOD Review and Warm-up: 60 sec row, 10 leg swings/leg, 5 push-up to down dog, 10 hanging shrugs, wall calf str, 10 pausing air squats, 5 DB front squats, 5 DB thrusters

WOD prep:

6 minutes to prep and complete:

3 rounds of:

2 DB Thrusters (WOD weight)

3 T2B

12 Jump rope

WOD

20 min AMRAP

4 DB Thrusters (50's/35's) (SC & 55+ RX 35/20) (55+ Sc: 20/15)

6 T2B (Sc: knee raises) (55+ Sc: Abmat sit-ups)

24 Dubs (All Sc: 24 singles)

Keys to success:
Pacing - we are use to 20 min workouts, but for those who struggle with going out too strong/pacing, keep yourself in check and find someone who can pace well and stay with them, at least for the first 5 min.

Transitions: Easy to lose a lot of time wandering around. Keep your workout area small and avoid walking around too much.

Breaking up reps: The DB thrusters should be unbroken, T2B go unbroken if you can or ideally no less than 2 sets (especially if you are good with dubs). If you struggle with your lungs on dubs, you can do smaller sets on the T2B to give your lungs a bit of a break before you get to dubs. Dubs if possible go unbroken staying as relaxed as you can - shoulder, grip, arms. For those doing singles, the T2B will most likely be the hardest part of the workout and the singles for many will be the rest.

Good luck and have a blast.

Post WOD: Stretch and Celebrate

Wednesday, October 16, 2019

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Warm Up

2 min Row

10 Push Ups

Lunges (Board to Rig)

10 Ring Rows

30 sec Calf Stretch

10 PVC Wallfacing Front Squats

5 Burpees

WOD 1

Every 90 secs, for 9 Mins (6 rounds)

200m Row

Max Bench Press (96/65)

- 3 min Rest -

WOD 2

Every 90 secs, for 9 mins (6 rounds)

10 Inverted BB Rows (https://www.youtube.com/watch?v=l_jvOTSVu8w)

Max Plate OH Lunges (25/15)

- 3 min Rest -

WOD 3

Every 90 secs, for 9 mins (6 Rounds)

8 Front Squats (95/65)

Max Burpee to Plate (25/15)

Post WOD

3 Rounds

30 sec Pigeon Stretch (per side)

30 sec Rig Dead Hang

30 sec Supine Hamstring Stretch (per side - https://youtu.be/cUhRypNNz-E)

30 sec Couch Stretch (per side)

Tuesday, October 15, 2019

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Warm Up

3 Rounds

50 Single Unders

5 Inch Worms

30 sec PVC Passthroughs

30 sec PVC ATW

30 sec PVC Chicken Stretch

30 sec PVC Good Mornings

10 PVC Overhead Squats

PVC Snatch Progression

SOD (Part 1)

4 Sets

10 Banded Side Steps (each direction - band at ankles)

10 Banded Knee Drives (per leg - https://www.youtube.com/watch?v=QX263h8Rbk0)

8 Banded Glute Bridges (https://www.youtube.com/watch?v=GjLPEfu5PN0)

5 Bulgarian Split Squats (per leg - DB/KB in each hand)

SOD (Part 2)

3 Rounds

20 sec Flutter Kicks

20 sec Rest

20 sec Plank Hold

20 sec Rest

20 sec Hollow Rocks

20 sec Rest

WOD

6 RFT

5 Power Snatches (115/75)

50 Dubs/75 Singles

Monday, October 14, 2019

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Warm Up

400m Run

Lunges (Rig to Board)

10 Push-Ups

Bear Crawl (Board to Rig)

30sec Rig Dead Hang

10 Wall Squats

10 Empty BB Hang Cleans

10 Empty BB Push Press

10 Empty BB Front Squats

SOD

15 min cap

Death by Clusters (75/55)

Min. 1 - 1 Cluster

Min. 2 - 2 Clusters

Min. 3 - 3 Clusters

Proceed until you cannot match the reps to the minute. If you finish prior to minute 8, do 3-5 reps per minute until time ends.

(Cluster = Squat Clean Thruster)

WOD

21-15-9

Toes-to-Bar

Hand Release Push Up

*400m Run after each round