WOD

Saturday, August 17th

08/16/2019

WARMUP:   100m Run / 10 Scap Pullups / 8-8 DB Bent Over Row / 5-5 Split Squat / 100m Run / 6-6 DB Hang Power Clean / 5-5 SA Ring Row / 10 Alternating Forward Lunges / 100m Run / 8 DB G2OH / 10 Kip Swings / 10 Alternating Jump Lunges       WOD prep: 5 reps each   Pushup to Hollow   Pushup to Hollow + Knee Tuck   Hanging Knee Raise / T2B   Big Kip Swings   Kipping Pullups / Ring Rows   WORKOUT:   With a partner, AMRAP x 30 minutes: 800m Run* 4....

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Friday, August 16th

08/15/2019

WARMUP: 3 Rounds:   :20 Singles > Fast Singles > DUs   10 Groiners   10 Jumping Squats   20 Marching Plank       2 Rounds (Rd 1 – PVC, Rd 2 – BB)   5 Inchworms   5 BTN Snatch Press   5 Sotts Press   5 OHS   10 Alternating Cossack Squat   5 Hand Muscle Snatch       Snatch Prep: 3 reps each:   BTN Push Jerk / BTN Push Jerk + OHS / Snatch Balance / Hang Power Snatch / Hang Power Snatch + OHS / Han....

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Thursday, August 15th

08/14/2019

WARMUP:   3 Rounds:   500m Bike (same every round)   7 Squats > Front Squats w/PVC > OH Squats w/ PVC   7 Pushups > Ring Support > Dip Negative   7 Scap Pullups > Chinups > Pullups   7 Situps > Leg Lifts > Hanging Knee Raises           WORKOUT:   EMOM x 24 MINUTES* MIN 1: Bike for Cals MIN 2: Up Down Box Jump (24/20) MIN 3: KB Farmer Carry (AHAP) MIN 4: Sit Ups – regular abmat or GHD *:45 work / :15 rest f....

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Wednesday, August 14th

08/13/2019

WARMUP:   3 Rounds:   10 High Knees (each)   10 Situps   10 Mountain Climbers (each)   10 Arm Crosses   10 Tuck Jumps       EXTENDED WARM-UP: EMOM x 6 MINUTES MIN 1 - Run 200m MIN 2 - Max Plate G2OH       BB Prep for workout: 5 reps each   Shrugs / High Pulls / Muscle Clean / Clean Drop / Hang Power Clean       Push Press   Jump, Punch, Land w/o bar   Push Jerk   Jump, Punch, Split w/o bar   Split....

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Tuesday, August 13th

08/12/2019

WARMUP:   15/12 Cal Row (easy)   Then   3 Rounds:   10 Double KB/DB Bent Over Row   30’ Filly Walking Lunge – R   30’ Filly Walking Lunge – L   30’ Cross Body Walk – R   30’ Cross Body Walk – L   :20 Front Rack Squat Hold   Then   15/12 Cal Row (hard)           STRENGTH/SKILL:   On a 10:00 Running Clock: Muscle-Up Skill Development Beginner: False Grip Ring Row, L....

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Monday, August 12th

08/11/2019

WARMUP:   EMOM x 8 minutes:   Odd: :50s Bike @60% > 70% > 80% > 90%   Even: :50s Samson Lunge Stretch > Alternating Cossack Squats > Tempo Air Squats (31X1) > 5/5 Reverse Lunges       Back Squats w/empty BB: 3 sets of 5 reps (3031)       STRENGTH/SKILL:   Back Squat 1-1-1-1-1 REST at least 2:00 between sets *Week 7 of Squat Cycle. Start heavy and build toward new 1RM!   WORKOUT: CrossFit Games Ringer #1   For time: &....

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Saturday, August 10th

08/09/2019

WARMUP:   2 Rounds “Mirrored” with partner:   8 Up Down   8 Air Squats   8 V Ups/Tuck Ups   8 Plate G2OH   Then   1 Round (partners alternate movements; P1 row then P2 rows, etc):   300m Row   10 Burpees   10 Toes to Bar   10 Double DB G2OH        WORKOUT:   PARTNER WORKOUT* IN TEAMS OF 2: FOR TIME 2000m Row 120 Burpees 1000m Row 100 Toes to Bar 500m Row 80 DBL DB Ground to Overhead (35/25)|(25/15) 33:00....

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Friday, August 9th

08/08/2019

WARMUP:   AMRAP x 8 minutes:   100m Run   5 Scap Pullups   10 Alternating DB Snatch   5 Pushups   10 Walking Lunges       Barbell Snatch Prep       EXTENDED WARMUP:   ON A 10:00 RUNNING CLOCK: Build to a Moderate-Heavy Set of 3 Squat Snatch* *Final set of 3 should be heavier than the weight you will use for the workout.      WORKOUT:   CrossFit Games Event #1:   4 Rounds for time:   400m Run   3 L....

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Thursday, August 8th

08/07/2019

WARMUP:   4 Rounds:   :30 Bike   30’ Forward Bear Crawl   30’ Reverse Bear Crawl   8/8 DB Cross Body Single Leg RDL   6/6 SA Half Kneeling DB Arnold Press   4/4 SA DB Overhead Split Squat        WORKOUT:   4 SETS: AMRAP x 4 MINUTES 10 Cal Bike 10 DB Anchored Military Situp REST 3:00 between sets       COOL DOWN: FOR RECOVERY 400m Slow Walk focusing on nasal breathing             &....

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Wednesday, August 7th

08/06/2019

WARMUP:   500m Row   Then   3 Rounds:   10 BB Deadlift w/ pause @mid-thigh   7 Hang Muscle Cleans   5 Front Squats w/ pause @bottom   3 Strict Press       BB Prep: 5 each   High Hang Squat Clean + Push Press   High Hang Squat Clean + Jerk   High Hang Squat Clean Thruster   Squat Clean from mid-shin + Jerk   Squat Clean Thruster from mid-shin       EXTENDED WARMUP:   ON A 10:00 RUNNING CLOCK: Build to "....

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