Tuesday, November 13, 2018

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(Competition / Gymnastics Focus)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 sec wall squats then 2x: 7 BB back squats, 7 hanging shrugs, 10 sec HS hold, 5 push-ups, then 1x: 5 lite weight back squats, 5 knees to chest, 3 HSPU, 1 muscle-up or 3 dips

WOD

20 minute AMRAP
30 Back squat (115/75) (50+ 85/45)
30 Toes to bar (Mod: Knees above hips / V-ups)
30 Back squat
30 Handstand pushup (Mod: Pads or accumulate 2 min HS hold)
30 Back squat
15 Ring/Bar muscle-ups (Mod: Ring dips)
*BB is taken from the floor

Post WOD: 1-2x (time permitting)
2 pole leg band lateral walk (out 2 and back 2)
15/leg banded knee raises
2 pole fwd banded walk > 2 pole bwd walk
15/leg supine banded consecutive knee tucks/leg (https://www.youtube.com/watch?v=W5npjSDLWP8)

Friday, November 9, 2018

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(Competition / Leader Board)
WOD Review: 8 min

Then group warm up all together: 1 indoor loop, 5 hang shrugs, 5 palm release push-ups, 10 air squats, 1 indoor loop, 1-3 pull-ups, 5 reg push-ups, 10 air squats

WOD

“Chelsea”

Every minute on the minute, complete:
5 Pull-ups (Mod: Banded, Jumping, BB or ring rows)
10 Chest to deck push-ups (Mod: plates and pads under chest – no knees ideally)
15 Air squats (Mod: To an elevated target as needed)

Scaled/Mods: Choose a rep scheme you can manage your chosen skills for as long as possible (ex: 1, 5, 10)

Once you are no longer able to maintain the 5, 10, 15 rep scheme, you can take that next 1-2 minutes off to recover and then rejoin the workout with a reduced number of reps and/or modified movements, and continue for the full 30 min.

Thursday, November 8, 2018

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(Practice / Glycolytic 2-5 min bursts)
WOD Review: 8 min

Then group warm up all together: 30 sec PVC pass thru, 15 sec TVWQB, then 3x: 3 BB high hip muscle snatch, 3 hang power snatch, 3 OHS, 3 squat snatch, 3 hanging shrugs

Pre WOD

Snatch practice: Working up to 3rd or 4th round weight (10 min)

WOD

4^ rounds of: 4 min AMRAP then Rest 3 min between rounds (25 min)
5 Snatches (115, 135, 155, 175) (70, 75, 80, 85)
1 Rope climb OR 1 Muscle-up (Both RX)
*Begin the next rounds rep where you left off – but with the new weight.

Tuesday, November 6, 2018

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(Practice / Lactate Threshold)
WOD Review: 8 min

Then group warm up all together: 60 sec bike (row if needed), 30 sec BB front rack stretch, 30 sec PVC front rack wall squats then: 3x: 3 hang cleans, 3 front squats, 3 squat cleans, 3 S2OH

SOD

Every 2 minutes for 12 min (6 rounds)
1 Squat clean, 1 Front squat, 1 S2OH (building weight as you go)

WOD

For Time:
2300m Bike (or 1K row)
Directly Into…
3 Rounds:
21 Deadlifts (135/95) (50+ 85/55)
5 Box jumps (24/20) (50+ 20/16)
9 Push jerks (135/95)

Monday, November 5, 2018

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(Practice / Metabolic Conditioning)
WOD Review: 8 min

Then group warm up all together: 60 sec row, then 3x: 10 BB bench press, 5 easy ring rows, 5 burpees, 15 jump rope

SOD

3 x 10^ Bench press & 3x 5^ Pull-ups (Mod with 5-6 x 2 slow Negatives)

WOD

6 Rounds: For reps (24 min)
1:00 Calorie row
1:00 Burpees
1:00 Double unders
1:00 Rest
*Use the rest to calculate your round score. WOD score is cumulative over all 6 rounds.