Category Archives for "WOD"

01/07/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

1 Round:

–50 Single Under or Jump Rope Variation

–10ea Lying Leg Swing

–5ea Lying Leg Crossover

–5 Roll Over V Sit

–10 Alt. Single-Leg Box Step Up

1 Round:

–50 Single Under or Jump Rope Variation

–10 Goblet Squat

–:20sec Bent Knee Hollow Hold

–10 Alt. Goblet Reverse Lunge

–:20sec Bent Knee Hollow Hold

–10 Scap Push Up

SPECIFIC WARM UP 15-25minutes

Alternating Box Step Up & Russian Swing Specific Warm-Up 1x:

–6 Alt. Goblet Box Step Up (light weight)

–6 Russian Swing

Ring Push Up Specific Warm-Up 1x:

–4 Ring Push Up (from knees)

–4 Ring Push Up (from toes & elevated if needed)

Workout of the Day

Metcon (Time)

5 Rounds For Time:

12 Alternating Goblet Box Step Up (70/53)

12 Ring Push Up

12 Russian Swings (70/53)

48 Double Under

Goal: Sub 14 min

5 Rounds For Time Scaled Version:

12 Alternating Goblet Box Step Up (53/35)

12 Elevated Ring Push Up

12 Russian Swings (53/35)

60 Jump Rope Singles

Goal: Sub 14 min

5 Rounds For Time Minimal Gear Version:

12 Alternating Goblet Box Step Up (70/53)

12 Ring Push Up

12 Russian Swings (70/53)

48 Double Under

Goal: Sub 14 min

5 Rounds For Time Bodyweight Version:

12 Alternating Reverse Lunge to High Knee or Box/ Bench Step Up

12 Push-Ups

12ea Single Leg Glute Bridge

48 Lateral Hops

Accessory/Post Work

Warm-up (No Measure)

Tempo Work:

Ring Row

3 x 10 w/ :03 sec down and :03 sec up

Single Arm Strict Press

3 x 8/side w/ :03 sec down and :03 sec up

01/06/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

Dynamic Warm Up 1x: (5 minutes)

–10 repetitions of each depending on the movement

SPECIFIC WARM UP 5-10 minutes

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–10 Bent Over Barbell Row

–5 Hang Muscle Clean

–5 Front Squat

–5 Strict Press or Push Press

Specific Barbell Warm Up 1x:

–5 Deadlift

–5 Hang Power Clean

–5 Push Jerk

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP 40 min:

3 min Bike/Row for calories

2 Rounds of “D.T.” (105/75)

D.T. = 12 Deadlift, 9 Hang Power Clean, 6 Push Jerk

AMRAP 30 min Scaled Version:

3 min Bike/Row for calories

2 Rounds of “D.T.” (40% 1RM Push Jerk)

D.T. = 12 Deadlift, 9 Hang Power Clean, 6 Push Jerk

AMRAP 40 min Minimal Gear Version:

3 min Bike/Row for calories

2 Rounds of Dumbbell “D.T.” (45’s/35’s)

D.T. = 12 Deadlift, 9 Hang Power Clean, 6 Push Jerk

AMRAP 40 min Minimal Gear Version:

600m Run

2 Rounds of:

15 Air Squats

12 Sit-Ups

9 Push Up + Shoulder Tap

Accessory/Post Work

Warm-up (No Measure)

No post work necessary today.

01/05/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

Warm Up 1x:

–400m Jog or Row

Plate Warm Up 1x:

–10ea Rotations

–10ea Overhead Rotations

–10 Plate Swing

–5-10ea Plate Woodchop

–10 Alt. OH Lunge

–10 Alt. Lateral Lunge

–10 Squat + Plate Press Away

–5-10 Plate OH Squat

//Weight should be between 15-25#.//

SPECIFIC WARM UP 15-25minutes

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–5 Muscle Clean

–5 Front Squat

–5 Strict Press

–5 Push Press

Burgener Clean1-2xs:

–3 Down & Up

–3 Down & High Pull

–3 Down & Muscle Clean

–3 Drop 2″

–3 Drop below parallel

–3 Hang Clean (power or squat)

Hang Clean & Jerk Build Up Sets 1x:

Strength

A: Hang Clean and Jerk (1-1-1-1)

B: Metcon (Time)

3 Rounds For Time:

400m medball run or 40 Low Box Step Ups (50/35#) of raining

30 Weighted Sit Up (50/35#)

15 Dumbbell Clean & Jerks (50/35#)

3 Rounds For Time Scaled Version:

40 Low Box or Bench Step Ups

30 Weighted Sit Up (35/25#)

15 Dumbbell Clean & Jerks (35/25#)

3 Rounds For Time Minimal Gear Version:

40 Low Box or Bench Step Ups

30 Weighted Sit Up (50/35#)

15 Dumbbell Clean & Jerks (50/35#)

3 Rounds For Time Bodyweight Version:

40 Low Box or Bench Step Ups

30 Sit Ups

15 Clapping Push Ups

Cool Down

Warm-up (No Measure)

Post Work 1x:

–10 Cat Cow (slow)

–1min Childs Pose

–:30sec each Thread the Kneedle

01/04/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

Bike, Row, Run 1x:

–3min with a :10sec burst throughout

2 Round:

–5ea Spiderman Lunge + Rotation

–10 Dumbbell Goblet Squat

–5ea Single-Arm Dumbbell Press

–:20sec Plank Ups

SPECIFIC WARM UP 15-25minutes

Dumbbell General Warm-Up 1x:

–6 Dumbbell Deadlifts

–6 Dumbbell Bent Over Row

–6 Dumbbell Power Clean

–6 Dumbbell Squats

–6 Dumbbell Push Press

Burpee General Warm-Up 1x:

–5 No Push Up Burpee

–5 Burpee

Dumbbell Thruster Specific Warm-Up 1x:

–5 Dumbbell Thruster (on coach’s call)

Workout of the Day

Metcon (Time)

3 Rounds For Time:

20 Dumbbell Thruster (50’s/35’s)

20 Lateral Burpee Over Dumbbells (side by side)

Goal: Sub 12 min

3 Rounds For Time Scaled Version:

15 Dumbbell Thruster (35’s/20’s)

15 Lateral Burpee Over Dumbbells

Goal: Sub 12 min

3 Rounds For Time Minimal Gear Version:

20 Dumbbell Thruster (50’s/35’s)

20 Lateral Burpee Over Dumbbells

Goal: Sub 12 min

3 Rounds For Time Bodyweight Version:

20 Lunge, Lunge, Squat

20 Burpees

Accessory/Post Work

Warm-up (No Measure)

3 Rounds for Quality:

3 Toes to Bar

5 Hanging Leg Raise to Parallel

7 Hanging Knee Raise

9 Standing Teapot/side (moderate)

18 Russian Twist (light)

12/31/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

Trail Run 1x:

-400m Jog

*Trail run has your athletes running in a single file line. Athletes will slowly start running and the athlete from the back will run to the front. The now athlete from the back will also run to the front and athletes will continue this sequence until they complete the 400m. It’s important that athletes work together here and don’t run too fast so that everyone in the group can keep up!

2 Rounds:

–5ea Spiderman + Rotation

–10 Barbell Good Morning

–10 Alt. Back Rack Lunges

–5 Barbell Jump Squats

SPECIFIC WARM UP 15-30minutes

Pull Up Warm-Up 1x:

–10 Scap Pull Up

–:15sec Hollow Hold

–:15sec Arch Hold

–8 Kip Swing

–:15sec Hollow Hold

–:15sec Arch Hold

–3 Kip Swing + 1-2 Pull-Ups

–:15sec Hollow Hold

–:15sec Arch Hold

–3-4 Pull-Ups

Workout of the Day

A: Back Squat (2-2-2-2-2-2-2-2-2-2)

10 x 2 on the minute

50% of your 1RM

B: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Warm-up (No Measure)

3 Rounds For Time Scaled Version:

Run 300 meters

15 Swings (35/26)

12 Jumping Pull Up

3 Rounds For Time Minimal Gear Version:

Run 400 meters

21 Kettlebell or Dumbbell Swing (53/35)

12 Pull Up or Dual Dumbbell Row

3 Rounds For Time Bodyweight Version:

Run 400 meters

21 Burpees

12 V-Ups

Accessory/Post Work

Warm-up (No Measure)

3-way Shoulder Stretch 3xs:

–:20sec ea. position

12/30/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

2 Round:

–1min of Jump Rope Variations

–10 Sumo Inchworm

–8ea Single Arm KB Swing

–6ea Single Side Front Rack Lunge

–4ea Single Arm KB Press

SPECIFIC WARM UP 15-25minutes

Kettlebell Snatch Progression 1-2xs:

–5ea KB Swing (palm inside to neutral)

–5ea KB Swing + Pull Back

–3ea KB Swing + KB Swing & Pull Back + Punch Through

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 min:

10 KB Snatch (53/35) (right)

10 Single Leg Front Rack Box Step Up (right)

5 Turkish Sit Up (right)

20/17 Calorie Bike, or Row

10 KB Snatch (left)

10 Single Leg Front Rack Box Step Up (left)

5 Turkish Sit Up (left)

20/17 Calorie Bike, or Row

-Complete at RPE 6-7 out of 10 (60-70% effort)

AMRAP 20 min Scaled Version:

10 DB Snatch (35/25) (right)

10 Single Leg Front Rack Box Step Up (right)

5 Turkish Sit Up (right)

15/13 Calorie Bike, Row

10 DB Snatch (left)

10 Single Leg Front Rack Box Step Up (left)

5 Turkish Sit Up (left)

15/13 Calorie Bike, Row

-Complete at RPE 6-7 out of 10 (60-70% effort)

AMRAP 20 min Minimal Gear Version:

10 KB Snatch (53/35) (right)

10 Single Leg Front Rack Box Step Up (right)

5 Turkish Sit Up (right)

400 meter Run

10 KB Snatch (left)

10 Single Leg Front Rack Box Step Up (left)

5 Turkish Sit Up (left)

400 meter Run

-Complete at RPE 6-7 out of 10 (60-70% effort)

AMRAP 20 min Bodyweight Version:

10 Alt. Wall Plank

20 Lateral Lunge (right)

5 Side Plank + Reach Through (right)

400 meter Run

10 Alt. Wall Plank

10 Lateral Lunge (left)

5 Side Plank + Reach Through (left)

400 meter Run

-Complete at RPE 6-7 out of 10 (60-70% effort)

Accessory/Post Work

Warm-up (No Measure)

2- Rounds For Quality:

–10 Scap Push Up

–:20sec Hollow Hold

–10 Scap Pull Up

–:20sec Arch Hold

–10 Plate External Rotation

12/29/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

Bike, or Row:

–3min with :10sec bursts throughout

PVC Dynamic Warm-Up 1x:

–10 PVC Pass Thru

–10 PVC Around the World

–10 PVC Rotations

–10 PVC Good Morning

–5-10 PVC OHS

–5-10 Sotts Press

Shoulder Warm-Up 2xs:

–15 Overhead Band Pull Apart or 15 Scap Push-Ups

–10 Banded Press or 5-10 Push-Ups

–5 Snatch High Pull

–5 Muscle Snatch

–5 Snatch Press or Push Press

SPECIFIC WARM UP 15-25minutes

Snatch Specific Barbell Warm Up 1x:

–5 Muscle Snatch

–5 Overhead Squat w/ a :01sec pause at the bottom of the squat

(Go on coach’s call)

Split Jerk Footwork Warm Up 1x:

–Athletes goes to a lunge position

–5 Jump & Land

–5 Jump & Land (hands on shoulders)

–5 Split Jerk

(Go on coach’s call)

Snatch Specific Barbell Warm Up 1x:

–5 Muscle Snatch

–5 Overhead Squat w/ a :01sec pause at the bottom of the squat

Go on coach’s call.

Clean Specific Barbell Warm Up 1x:

–5 High Hang Power Clean

–5 Split Jerk w/ a :01sec pause in the catch

Go on coach’s call.

Build to starting weight for snatch. Limited time, since most should be working around 50-60% of their best and staying light.

Strength

A: 1 Muscle Snatch + 3 OHS (1-1-1-1-1)

5 Sets on the 2 Minute

B: High Hang Power Clean x3 + Split Jerk (1-1-1-1-1)

5 Sets on the 2 Minute

Cool Down

Warm-up (No Measure)

Stretch 1x:

–2min Straddle Stretch

–:30sec Right Straddle Stretch

–:30sec Left Straddle Stretch

–1min each Side Samson Stretch

METCON WOD

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Row, Bike, Run 3xs:

–:50sec Easy

–:10sec Hard

Dynamic Warm-Up 1x:

–10 Forward Arm Circles

–10 Backwards Arm Circles

–10 Big Forward Arm Circles

–10 Big Backwards Arm Circles

–10ea Wrist Circles

–10 Sumo Inchworm

–10 Alt. Pigeon Stretch

–10ea Kneeling Shoulder Taps

–5-10ea Prone Lying Leg Crossover

SPECIFIC WARM UP 15-25minutes

General Medball Warm Up:

–10 Medball Deadlift

–10 Deadlift & Shrug

–10 Medball Squats

–5 Shrug and Pull Under

–5 Medball Clean (on coach’s call)

Workout Prime/ Teaching & Prep 1x:

–5 Ring Push Ups or 5 Push-Ups

–5 Hanging Knee Raise

–3 Strict toes to bar or 3 Strict toes as close to the bar as possible

–5 Wall Squat

–10 Alt. Plank Shoulder Taps

–5ea Empty Barbell Split Stance Good Morning

–6 Alt. Walking Lunges or Lunges in place

–5 Ring Row

–5 Empty Barbell Kang Squat

Workout of the Day

Metcon (Time)

Flow Workout:

Row 1k

30 Medball Clean (20/14)

20 Ring Push Up

10 Strict Toes To Bar

Bike 60/50 Cal

30 Wall Squat

20 Plank Shoulder Tap

10 Split Stance Good Morning/Side (95/65)

Jog 800 meters

30 Walking Lunge Steps

20 Ring Row

10 Kang Squat (95/65)

-Complete at RPE of 6 out of 10 (60% effort)

Flow Workout Scaled Version:

Row 700 meters

20 Medball Clean (14/10)

10 Ring Push Up from Knees

10 Dragonfly

Bike 45/35 Cal

20 Wall Squat

16 Plank Shoulder Tap

10 Split Stance Good Morning/Side (45/35)

Jog 600 meters

30 Walking Lunge Steps

10 Ring Row

10 Kang Squat (45/35)

-Complete at RPE of 6 out of 10 (60% effort)

Flow Workout Minimal Gear Version:

Jog 800 meters

30 Medball Clean (20/14)

20 Push Up

10 Strict Toes To Bar

Jog 800 meters

30 Wall Squat

20 Plank Shoulder Tap

10 Goblet Split Stance Good Morning/Side (53/35)

Jog 800 meters

30 Walking Lunge Steps

10 Strict Pull Up

10 Goblet Kang Squat (53/35)

-Complete at RPE of 6 out of 10 (60% effort)

Flow Workout Bodyweight Version:

Jog 800 meters

30 Squat Jumps

20 Push Up

10 V-Up

Jog 800 meters

30 Wall Squat

20 Plank Shoulder Tap

10ea Prisoner Split Stance Good Morning

Jog 800 meters

30 Walking Lunge Steps

10 Plank Walk Out

10 Prisoner Kang Squat

-Complete at RPE of 6 out of 10 (60% effort)

Accessory/Post Work

Warm-up (No Measure)

Foam Roll 1x:

–1min each side Foam Roll Quads

–1min each side Foam Roll IT Bands

–:90sec Foam Roll T-Spine

–1min each side Foam Roll Lats

*Pick only 2-3 if you are limited for time.

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 (Time)

“Dasher, Dancer, Donner & Dumbbells”

With a Partner:

800m Partner Run

100 DB Snatch (50/35)

100 Burpee over Dumbbell

100 DB Snatch

800m Partner Run

Cool Down

Warm-up (No Measure)

THE WALK AROUND

12/24/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2 Round:

–1min Bike/Row/Ski Erg

–5ea Walking Samson Lunge

–10ea Lying Leg Swing

–5 Roll Over V Sit

–5ea Single Arm KB Swing

–10 Scap Pull Up

Workout of the Day

12 Days of Sweat Panda Christmas (Time)

1 Christmas Power Snatch (95# / 65#)

2 Ring dips

3 Burpees

4 Pull-ups

5 Toes-2-Bar

6 Push-ups

7 Air-Squats

8 Jumping Lunges (each jump = 1)

9 Box Jumps (20″ for Men & Women)

10 10′ Wall-Balls (20# / 14#)

11 KBS (53# / 36#)

12 Thrusters (95# / 65#)

Accessory/Post Work

Warm-up (No Measure)

–2min per side Elevated Pigeon Stretch

–1min per side Banded Lat Stretch

Warm-up (No Measure)

–2min per side Elevated Pigeon Stretch

–1min per side Banded Lat Stretch