Category Archives for "WOD"

08/10/2022

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

Equipment needed:

–Bike, Rower

–Dumbbell of moderate to light load.

–Barbell.

–Squat Racks.

1 Round:

–1min Row, Bike

–5ea Spiderman Lunge + Rotation

–50ft Single Arm Overhead Carry or :20sec Hold (L)

–6 Single Arm Strict Press (L)

–50ft Single Arm Overhead Carry or :20sec Hold (R)

–6 Single Arm Strict Press (R)

–10 Alternating Cossack Squat

1 Round:

–1min Row, Bike

–50ft Single Arm Overhead Carry (L)

–6 Single Arm Strict Press (L)

–50ft Single Arm Overhead Carry (R)

–6 Single Arm Strict Press (R)

–10 Alternating Cossack Squat

Specific Warm Up 15-30minutes

Turkish Sit-Up Specific Warm Up 1x:

–3 Turkish Sit-Up Right Side

–3 Turkish Sit-Up Left Side

Workout of the Day

Metcon (No Measure)

For Quality:

4 Rounds

10 Turkish Sit Up (53/35) (right)

5 Front Squat (65%)

500 Meter Row

10 Turkish Sit Up (53/35) (left)

5 Back Squat (65%)

Low Impact/Neutral For Quality:

4 Rounds

10 Turkish Sit Up (35/26 (right)

5 Goblet Squat (moderate to heavy)

500 Meter Row

10 Turkish Sit Up (35/26) (left)

5 Back Squat (55%)

Recovery/Downshift For Quality:

4 Rounds

10 Paloff Press (right)

:45 sec Wall Sit

1,000 Meter Bike Erg

10 Paloff Press (left)

5 Tempo Squat (:03 sec down and :03 sec up RPE 6/10)

Accessory/Post Work

Warm-up (No Measure)

Accumulate the following:

200 Seated Banded Leg Curl

200 Seated Calf Raise

SATURDAY TEAM WOD

WOD

Sweat Panda CrossFit FORTUNA – CrossFit

Warm-up

Warm-up (No Measure)

Coaches Choice Warm-Up Game

Metcon

Metcon (Time)

Teams of 2

I Go You Go

:30 on :30 off

100 Burpees

200 Air Squats

300 Sit Ups

200 Alt. Lunges

100 Cal Row (70 Cal Assault Bike)

Cool Down

Warm-up (No Measure)

THE WALK AROUND

07/25/2022

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

400 Meter Jog or 500 Meter Row

Plate Warm Up 1x:

–10ea Rotations

–10ea Overhead Rotations

–10 Plate Swing

–10ea Plate Woodchop

–10 Alt. OH Lunge

–10 Alt. Lateral Lunge

–10 Squat + Plate Press Away

–10 Plate OH Squat

Weight should be between 10-25#.

Strength

Metcon (Weight)

Every 3-minutes for 5 Rounds:

20 Low Box Barbell Back Rack Step Ups

Use as heavy a load as you can manage.

Warm-up (No Measure)

Low Impact/Neutral:

Every 3-minutes for 5 Rounds

20 Low Box Barbell Step Up

-Easy Recovery Bike/Row w/ remaining time

Recovery/Downshift:

5 Rounds:

1 min 20 Low Box Barbell Step Up

2 min Recovery Bike or Row

Accessory/Post Work

Warm-up (No Measure)

5 Sets on the 3 Minute:

50′ Farmers Carry

50′ Front Rack Carry

50′ Overhead Carry

-Use the same weight for each carry and completely unbroken each set.

05/21/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1 Round:

–5 Inchworm + Push Up

–5 Hang Muscle Clean

–10 Alternating Elbow Rotations

–5 Strict Press

–5 Good Morning

–5 Rocket Jump

1 Round:

–5ea Thread The Kneedle

–5 Hang Muscle Clean

–5 Front Squat

–5 Push Press

–5 Kang Squat

–3- Burpee Broad Jump

SPECIFIC WARM UP 13-25minutes

Specific Hang Power Clean Warm Up 1x:

–3- Drop Power Clean (front rack)

–3- High Hang Power Clean

–3- Hang Power Clean

Specific Push Jerk Warm Up 1x:

–5 Push Jerk

Split Jerk Teaching Progression 1x:

–Establish lunge position

–5 Jump & Land

–5 Hands on shoulder jump & land

–5 Split Jerk

Strength

A: Hang Power Clean & Jerk (2-2-1-1-1)

Scaled Version:

Hang Power Clean + Split Jerk

5 x 3

Minimal Gear Version:

Dumbbell Hang Power Clean + Split Jerk

5 x 5-8 depending on loading

Bodyweight Version:

Every :90sec x 12min

5 Hop Up + 5 Squat Jumps + 5 Clapping Push Ups

B: Metcon (No Measure)

Kneeling Jump Up OR High Box Jump

5 x 5

Broad Jump

5 x 3

Cool Down

Warm-up (No Measure)

2- Rounds:

16 Banded Bicep Curl

16 Banded Tricep Extension

16 Straight Arm Banded Pull Down

16 Standing Banded Lateral Press

05/20/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike, Row 1x:

–2-minutes @ moderate pace

Easy AMRAP x 10min:

–10 Ragdoll (no PVC)

–10 Kettlebell Sumo Deadlift

–4ea Kettlebell Figure 8

–5 No Push Up Burpee

–5 Hand Release Push Ups

SPECIFIC WARM UP 18-25minutes

Kettlebell Swing Teaching Progression1x:

–Athletes get set with hands on knees

–Set hands between the knees (bottom of the kettlebell swing)

–Establish top of the swing with midline braced

–5 Swing to the waist

–5 Swing to above the chest

Burpee Specific Warm Up 1x:

–5 Burpees

Movement Prep/Workout Prime 1x:

–8 Kettlebell Swing

–4 Burpees

Workout of the Day

Metcon (Time)

5 Rounds:

15 Swings (70/53)

15 Burpee

Goal: Sub 8 min

5 Rounds Scaled Version:

10 Swings (53/35)

10 Burpee

Goal: Sub 8 min

5 Rounds Minimal Gear Version:

15 DB/KB Swings (70/53)

15 Burpee

Goal: Sub 8 min

5 Rounds Bodyweight Version:

200 Meter Run

15 Burpees

Accessory/Post Work

Warm-up (No Measure)

2-Rounds for Quality

12 Scap Pull Up

:20sec Hip Hinge Hold w/ Arms Extended Overhead

12 Scap Push Up

50’ea side Waiters Walk

20 Banded Face Pull

05/18/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic Warm Up :40-:20sec ON, :10sec OFF 1x through each movement:

–High Knees (in place)

–Sumo Inchworm

–Buttkickers (in place)

–Forward Arm Circles

–Backwards Arm Circles

–Jumping Jacks

–High Knee Tuck + Lunge & Rotate

–Forward Jumping Jacks

–Toe Touches

–Scissor Jumps (in place)

Workout of the Day

Metcon (Calories)

AMRAP 35min:

2 Mile Run

AMRAP Calories on a Bike or Rower with the remaining amount of time

//Score is the total number of calories completed. Add a weight vest on the run for an extra challenge.//

AMRAP 25min Scaled Version:

1.5 Mile Run

AMRAP Calories on a Bike or Rower with the remaining amount of time

//Score is the total number of calories completed.//

Minimal Gear & Bodyweight Version:

Run 15 min out for distance. Turn around and try to beat it back to the start in under 15 min.

//Score is the total amount of distance completed.//

Accessory/Post Work

Warm-up (No Measure)

2 Rounds:

15 Weighted or Banded Sit Ups

100′ Double Kettlebell or Dumbbell Front Rack Carry after each round (53’s/35’s)

METCON WOD

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

1 Round:

–1min Bike, Row

–5ea Sky Reach

–8 Kip Swing

–6 Hand Release Push Ups

Overhead Squat Teaching Progression 1x: (using PVC)

–Establish Grip

–Create Active Shoulder

–5 Quarter Squat

–5 Squat to Parallel.

–5 Overhead Squat (to full depth)

Go on coach’s call as needed to better assess movement.

1 Round:

–1min Bike, Row (faster pace)

–5ea Kneeling Shoulder Taps

–3 Kipping Pull Ups or 3 Jumping Pull Ups

–3 Kneeling Muscle-Up Transition

Burgener Snatch 1x: (using PVC pipe)

–3 Down & Up

–3 Down & High Pull

–3 Down & Muscle Snatch

–3 Snatch Drop 2″

–3 Snatch Balance

–3 Hang Power Snatch

SPECIFIC WARM UP 15-25minutes

Specific Gymnastics Pulling Warm Up 1x:

–3 Chest to Bar Pull Ups or 3 Jumping Chest to Bar Pull Ups

–1-2 Lay to Stand Rope Climb

–1 Rope Climb or Variation

–1-2 Muscle Ups or Variation

Barbell Specific Warm Up 1x:

–3 Overhead Squat

–3 Hang Power Snatch

–3 Squat Snatch

Workout of the Day

Metcon (Time)

3 Rounds

10 Overhead Squat (135/95)

15 CTB Pull Up

20/17 Cal Bike

-Rest :90 seconds then…

3 Rounds

8 Hang Power Snatch (135/95)

3 Rope Climb

20/17 Cal Bike

-Rest :90 seconds then…

3 Rounds

6 Squat Snatch (135/95)

6 Muscle Up

20/17 Cal Bike

(29/24 Cal Row if no bikes)

3 Rounds Scaled Version:

10 Overhead Squat (95/65)

15 Jumping CTB Pull Up

15/13 Cal Bike

-Rest :90 seconds then…

3 Rounds

8 Hang Power Snatch (95/65)

3 Lay to Stand Rope Climb

15/13 Cal Bike

-Rest :90 seconds then…

3 Rounds

6 Hang Squat Snatch (95/65)

6 Pull Up OR Ring Row

15/13 Cal Bike

3 Rounds Minimal Gear Version:

8 Single Arm Dumbbell Overhead Squat/side (70/50)

15 CTB Pull Up

300 meter Run

-Rest :90 seconds then…

3 Rounds

8 Single Arm Dumbbell Hang Power Snatch/side (70/50)

3 Rope Climb OR 9 Strict Pull Up

300 meter Run

-Rest :90 seconds then…

3 Rounds

6 Single Arm Dumbbell Squat Snatch (70/50)

6 Muslce Up

300 meter Run

3 Rounds Bodyweight Version:

30 Air Squats

30 Sit-Ups

300 meter Run

-Rest :90 seconds then…

3 Rounds

30 Squat Jumps

20 Plank Ups

300 meter Run

-Rest :90 seconds then…

3 Rounds

30 Jumping Lunges

15 V-Ups

300 meter Run

Accessory/Post Work

Warm-up (No Measure)

Post Work 1x:

–:90sec Banded Lat Stretch

–1-2min Underhand PVC Stretch

SATURDAY TEAM WOD

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Dynamic Warm-Up (No Measure)

10x/Each

Small Arm Circles Front/Back

Big Arm Circles Front/Back

Arms Across the Body

Arms Overhead

Alternating Arms Overhead

Easy Twist Upright Torso

Easy Twist Rounded Back

Twist With Flat back (wide Stance)

Inch Worm Push Up

Alternating Side Lunges

Alternating Spider-Man

Roll Over V-Sit

Lying Leg Crossovers

Metcon

Metcon (AMRAP – Rounds and Reps)

Murph Partner Prep

4x 400m Run/partner (8 Runs total)

While Parter A Runs, Partner B completes:

AMRAP

5 Alt. Renegade Rows (LR=1)

10 Push Ups

15 Squats

Cool Down

Warm-up (No Measure)

THE WALK AROUND

05/14/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

200 Meter Jog or 200 Meter Row

Dynamic Field Routine 1x:

–5-ea High Knee Tuck

–5-ea Figure Four

–5-ea Quad Stretch

–5-ea Samson Lunge

200 Meter Jog or 200 Meter Row

Skipping Warm Up 1x:

–50ft Forward Skip

–50ft Backwards Skip

–50ft Skip For Height

–50ft Skip For Distance

–50ft Lateral Skip

–50ft Toe Walk

–50ft Heel Walk

SPECIFIC WARM UP 15-20minutes

Workout Prime/ Movement Prep 3xs:

Run, Row or Bike

–:30sec Easy

–:30sec Moderate

–:30sec Hard

//No rest between rounds.//

Workout of the Day

5k Run (Time)

Max Effort 5k Run

5k Row (Time)

Max Effort 5k Row

Accessory/Post Work

Warm-up (No Measure)

Stretch 1x:

–1min per side True Hip Stretch

–1min per side Hurdler Stretch

–1min per side Bent Knee Calf Stretch

05/13/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 12 minutes (3 rounds):

Minute 1: 45sec Bike, Row

Minute 2::15sec Crab Walk or Hold + :15sec Dead Hang

–6 Hand Release Push Ups + 3 Strict Pull Ups or Ring Rows

–4 Muscle Clean + 4 Front Squat + 4 Strict Press

SPECIFIC WARM UP 18-30minutes

Gymnastics Warm Up 1xs:

–:15sec Hollow Hold

–:15sec Arch Hold

–8 Kip Swing

–3 Kip Swing + 1-2 Ring or Bar Pull Ups

–3 Strict Ring Dip or Jumping Ring Dip

–1-2 Kneeling Muscle-Up Transition

Specific Barbell Warm Up 1x:

–4 Hang Power Clean

–4 Front Squat

–4 Push Jerk

Box Jump Specific Warm Up 1x:

–3 Box Jump @ a low height

–3 Box Jump @ workout height

Barbell Complex Build Up Sets 1x:

–1 Complex @ 35-40%

–1 Complex @ 45-50%

Workout of the Day

Metcon (AMRAP – Rounds)

EMOM 15 min:

Min 1: 5 Strict Ring Muscle Up

Min 2: 4 Power Clean + 4 Front Squat + 4 Push Jerk (50-60% of power clean and jerk max)

Min 3: 5 Box Jump (high)

EMOM 15 min Scaled Version:

Min 1: 5 Ring Pull Up (assisted if needed)

Min 2: 4 Power Clean + 4 Front Squat + 4 Push Jerk (50-60% of power clean and jerk max)

Min 3: 5 Box Jump (high)

EMOM 15 min Minimal Gear Version:

Min 1: 5 Strict Ring OR Bar Muscle Up

Min 2: 5 Dumbbell Power Clean + Dumbbell Front Squat + Dumbbell Push Jerk (Use moderate load)

Min 3: 5 Box Jump (high)

EMOM 15 min Bodyweight Version:

Min 1: 8 Bench Dips + 8 Table Row or Backpack Bent Over Row

Min 2: 8 Squat Jumps + 8 Jumping Lunges

Min 3: 5 Burpee Broad Jump

Accessory/Post Work

Warm-up (No Measure)

2 Rounds For Quality:

–20 Russian Twist

–10 Weighted Sit Up

–10ea Standing Teapot