Category Archives for "WOD"

12/23/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

Jump Rope 4xs:

–:20sec ON

–:10sec OFF

//Any Variation.//

PVC Warm Up 1x:

–10 PVC Pass Thru

–5ea PVC Around the World

–10 Alt. PVC Rotations

–10 PVC Lifts

Jump Rope 4xs:

–:20sec ON

–:10sec OFF

//Any Variation.//

1-Round:

–6 Wall Squat (coach’s call)

–5 Push-Ups or Knee Push-Ups

–5 Straight Leg Sit Up

–:30sec Bent Knee Hollow Hold

SPECIFIC WARM UP 15-30minutes

General Barbell Warm Up 1x:

–5 Bradford Press

–5 Snatch Grip Push Press

–10 Good Morning

–10 Back Rack Alt. Lunges

Specific Barbell Warm Up 1x:

–3 reps to Quarter Squat OHS

–3 reps to Parallel OHS

–3 reps to Full OHS

–5 Front Squat

–5 Back Squat

Barbell Build Up Sets 1x:

Workout of the Day

Metcon (Time)

For Time:

Buy In: 150 Double Unders

30 Overhead Squat (115/75)

50 Straight Leg Sit-Up

30 Front Squat

50 Push Up

30 Back Squat

Cash Out: 150 Double Unders

Goal: Sub 15 min

For Time Scaled Version:

Buy In: :90 sec Double Under Practice

20 Overhead Squat (60% 1RM)

40 Straight Leg Sit-Up

20 Front Squat

40 Push Up on Box

20 Back Squat

Cash Out: :90 sec Double Under Practice

Goal: Sub 15 min

For Time Minimal Gear Version:

Buy In: 150 Double Unders

30 Single Arm DB Overhead Squat (60/40)

50 Weighted or Banded Sit Up

30 DB Squat (50’s/35’s)

50 Push Up

30 DB Squat (50’s/35’s)

Cash Out: 150 Double Unders

Goal: Sub 15 min

For Time Bodyweight Version:

Buy In: 150 Jump Rope or Jumping Jacks

50 Wall Squat (arms overhead)

50 Sit-Ups

50 Lunge, Lunge, Squat

50 Push Up

50 Air Squat

Cash Out: 150 Jump Rope or Jumping Jacks

Goal: Sub 15 min

Accessory/Post Work

Warm-up (No Measure)

Lower Body:

Eccentric Bulgarian Split Squat:

1 x 12ea w/ :06 sec lowering

OH Samson Stretch:

:90 sec/side

Tempo Cossack Squat:

2 x 6/leg w/ :03 sec down and :03 sec up

12/22/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

1x:

–50 Jumping Jacks

Plate Warm Up 1x:

–10ea Rotations

–10ea Overhead Rotations

–10 Plate Swing

–5ea Plate Woodchop

–10 Alt. OH Lunge

–10 Alt. Lateral Lunge

–10 Squat + Plate Press Away

–10 Plate OH Squat

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

SPECIFIC WARM UP 15-25minutes

General Snatch Warm Up 1x:

–5 Snatch Deadlift

–5 Muscle Snatch

–5 Snatch Push Press

–5 Overhead Squat

PVC Snatch Footwork Drills 1-2xs:

–5 Snatch Drop @ 2″

–5 Snatch Drop @ parallel

–5 Snatch Drop

–5 Hang Power Snatch

Go on coach’s call as needed to assure position.

Specific Barbell Warm Up 1x:

–5 Power Snatch (on coach’s call)

Workout Prime 1x:

–:20sec Single Arm OH Hold (right)

–:20sec Single Arm OH Hold (left)

–5 Dual DB Squats

Workout of the Day

A: Power Snatch (1)

15 Minutes to find a Heavy Single

Warm-up (No Measure)

Power Snatch:

Take 15 min to find a heavy Power Snatch single for the day.

Scaled Version:

Take 15 min to find a heavy Hang Power Snatch Single for the day.

Minimal Gear Version:

5 x 4-8ea Dumbbell or Kettlebell Snatch

Bodyweight Version:

5 x 6-12 Clapping Push Ups

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 min:

-50′ Dumbbell or Kettlebell Single Arm Overhead Carry (right)(50/35)

-50′ Dumbbell or Kettlebell Single Arm Overhead Carry (left)

-15 Single Dumbbell Goblet Squats

AMRAP 15 min Scaled Version:

-50′ Dumbbell or Kettlebell Single Arm Overhead Carry (right)

-50′ Dumbbell or Kettlebell Single Arm Overhead Carry (left)

-10 Single Dumbbell Goblet Squats

AMRAP 15 min Minimal Gear Version:

-50′ Dumbbell or Kettlebell Single Arm Overhead Carry (right)

-50′ Dumbbell or Kettlebell Single Arm Overhead Carry (left)

-15 Single Dumbbell Goblet Squats

AMRAP 15 min Bodyweight Version:

– 4 Wall Walk + Shoulder Tap

-15 Lunge, Lunge, Squat
Every foot and every squat counts as a rep

Accessory/Post Work

Warm-up (No Measure)

–10ea Lying Thoracic Rotation w/ a :01sec pause in each direction

–3-4min Straddle Stretch

12/21/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

2 Rounds:

–200m Run (sub 1min bike or row if needed)

–5ea High Knee Tuck + Lunge & Rotate

–5ea Reverse Lunge to Opposite Heel Touch

–:20sec Lateral Hops

–:20sec Front to Back Hops

SPECIFIC WARM UP 15-30minutes

Kettlebell Swing/ Box Jump Specific Warm-Up 1xs:

–12 KB Deadlift

–8ea Single Arm KB Swing

–6 Alt. Single-Leg Box Step Up

–3 Box Jump (step down)

–100m Run or :30sec Bike/Row

KB Swing Specific Warm-Up 1x:

–8 KB Swing @ workout weight

Workout Prime 1x:

–200m Hard Run (or bike/row distance)

–5 Box Jump

–8 Swings

Workout of the Day

Metcon (AMRAP – Rounds)

EMOM 12 min:

Min 1: Run 200 meters

Min 2: 20 Box Jump (24/20)

Min 3: 20 Kettlebell Swings (70/53)

Compare to 10/12

EMOM 12 min Scaled Version:

Min 1: Run 150 meters

Min 2: 10-15 Box Jump OR Step Up (20/16)

Min 3: 10-15 Kettlebell Swing (44/26)

Compare to 10/12

EMOM 12 min Minimal Gear Version:

Min 1: Run 200 meters

Min 2: 20 Box Jump (24/20)

Min 3: 20 KB or DB Swing (70/53)

Compare to 10/12

EMOM 12 min Bodyweight Version:

Min 1: Run 200 meters

Min 2: 20 Rocket Jump

Min 3: 20 Burpees

Accessory/Post Work

Warm-up (No Measure)

3 Rounds for Quality:

50′ Mixed Carry (right arm OH, left arm Front Rack)

10 Pallof Press (right)

50′ Mixed Carry (left arm OH, right arm Front Rack)

10 Paloff Press (left)

:30 sec Plank Ups

SATURDAY TEAM WOD

WOD

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 – Reps)

AMRAP (with a Partner) in 18 minutes

6 Rounds of:

1 minute DB Overhead Hold / DB Push-Press (35#/20#)

1 minute Wall Sit Hold / Jumping Squats

1 minute Hollow Hold / Mountain Climbers( LR=1)

One partner does the hold while the other does the movement. Swap after each completed 3 minute round.

Partner one stays on the hold station for each of the three one minute stations in the three minute round. Once the three minute round is completed partner one and partner two switch places so partner two is doing the holds for each one minute station.

Score is the total number of repetitions (Push-Ups, Jumping Squats, and Mountain Climbers) completed with partners’ scores combined.

*Reps only count while partner is holding position.

Cool Down

Warm-up (No Measure)

THE WALK AROUND

12/18/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

2 Rounds:

–10 BB Good Morning

–15 Scap Push-Ups

–15 BB Bent Over Row

–10 BB Strict Press

–:30sec Hollow Body Plank Hold

SPECIFIC WARM UP 15-30minutes

Specific Warm Up For Foot Position 1 x 10 reps:

–Athletes set their feet in their jumping position, feet just under their hips.

–When the coach calls go the athletes jump their feet out to their landing position while bringing their arms up to shoulder height.

–Athletes hold that position until the coach calls to reset back to jumping position.

–The goal here is to create consistent, strong footwork.

Burgener Clean1-2xs:

–3 Down & Up

–3 Down & High Pull

–3 Down & Muscle Clean

–3 Tall Drop 2″

–3 Tall Drop to parallel

–3 Tall Clean (power or squat)

–3 Push Jerk

–3 Split Jerk

Strength

Hang Power Clean & Jerk (1-1-1-1-1)

Cool Down

Warm-up (No Measure)

Goblet Good Morning: 2 x 15

Crossbody DB Snatch: 3 x 10/side

Tempo DB Split Squat: 3 x 6/leg w/ :03 sec down and up

12/17/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

Plate Plyo Warm Up 1xs :20 On :10 Off:

–Skier

–Toe Tap

–Two Foot Jump

–Single-Leg Jump Right

–Single-Leg Jump Left

–Lateral Two Foot Jump

–In-n-Out

2 Round:

–10 No Push Burpees

–20 Plank Ups

–10 Russian Swing

–5ea Single Arm KB Swing

SPECIFIC WARM UP 15-25minutes

Dumbbell General Warm-Up 1x:

–8 Dumbbell Deadlifts

–6 Dual Dumbbell Swings

–4 Dumbbell Push Press

–6 Double DB Ground to Overhead (on coach’s call)

Dumbbell Burpee Specific Warm-Up 1x:

–3 Dumbbell Burpee jumping feet between DB’s (go on coach’s call)

–3 Dumbbell Burpee jumping feet outside the DB’s (go on coach’s call)

Workout of the Day

Metcon (Time)

21-15-9 For Time:

Double DB Ground to Overhead (40’s/25’s)

Dumbbell Burpee

-Complete 100 Double Unders after each Round

Goal: Sub 16 min

21-15-9 For Time Scaled Version:

DB Hang Power Clean and Jerk (30’s/20’s)

Dumbbell Burpee

-Complete 100 Single Unders after each Round

Goal: Sub 16 min

21-15-9 For Time Minimal Gear Version:

Double DB Ground to Overhead (40’s/25’s)

Dumbbell Burpee

-Complete 100 Double Unders after each Round

Goal: Sub 17 min

42-30-18 For Time Bodyweight Version:

Plank Ups

Burpee

-Complete 100 Mountain Climbers after each Round

Accessory/Post Work

Warm-up (No Measure)

2 Rounds For Quality:

:45sec Banded Plank

:15 sec Ring Support

:45sec Banded Plank

:15 sec Lateral Raise Hold

:45sec Banded Plank

-Rest as needed between each round

12/16/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

2 Rounds:

–1min Row or Bike

–10 Sumo Inchworm

–10 Scap Pull Up

–10 Scap Push Up

–8ea Single-Arm Dumbbell Z-Press

–5ea Single Arm OH Lunge

SPECIFIC WARM UP 15-25minutes

Barbell Specific Warm-Up 1x:

–6 Alt.DB Overhead Lunge

–4 Alt. DB Front Rack Lunge

–4 Alt. DB Lunge

Bar Muscle Up & Chest to Bar Pull Up Specific Warm-Up 1x:

–3-5 Chest to Bar Pull Up or Jumping Chest to Bar Pull Up

–2-3 Bar Muscle Up or Jumping Bar Muscle Up

Workout of the Day

Metcon (Time)

Chipper For Time:

5 Strict Deficit HSPU (4″/2″)

15 Bar Muscle Up

50′ DB Overhead Walking Lunge (50/35)*sub 14 alt. forward if no space.

25/20 Cal Row (17/14 Assault)

10 Strict HSPU

30 CTB Pull Up

50′ Front Rack DB Walking Lunge (55/35)

25/20 Cal Row

15 HSPU

45 Pull Up

50′ DB Walking Lunge (55/35)

25/20 Cal Row

Goal: Sub 20 min

Chipper For Time Scaled Version:

5 Z Press

10 Jumping OR Banded Bar Muscle Up

50′ DB Overhead Walking Lunge (35/20)

20/15 Cal Row(14/11 Assault)

10 Pike HSPU

20 Jumping CTB Pull Up

50′ Front Rack DB Walking Lunge (55/20)

20/15 Cal Row

15 Strict Press

30 Body row or jumping pull up

50′ DB Walking Lunge (35/20)

20/15 Cal Row

Goal: Sub 20 min

Chipper For Time Minimal Gear Version:

5 Strict Deficit HSPU (4″/2″)

15 Bar Muscle Up

50′ DB Overhead Walking Lunge (65’s/45’s)

400 meter Run

10 Strict HSPU

30 CTB Pull Up

50′ Front Rack DB Walking Lunge (65’s/45’s)

400 meter Run

15 HSPU

45 Pull Up

50′ DB Walking Lunge (65’s/45’s)

400 meter Run

Goal: Sub 20 min

Chipper For Time Bodyweight Version:

5 Strict HSPU or Pike Handstand Push Up

30 V-Up

50 Alt. Walking Lunge Steps

400 meter Run

10 Strict HSPU or Pike Handstand Push Up

60 Hollow to Tuck

50 Alt. Walking Lunge Steps

400 meter Run

10 Strict HSPU or Pike Handstand Push Up

90 Hollow Rocks

50 Alt. Walking Lunge Steps

400 meter Run

Goal: Sub 20 min

Accessory/Post Work

Warm-up (No Measure)

Shoulder Accessory: “YTW” 3xs (2.5# or 5# plates):

–10-15 reps in each position

12/15/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

Bike, Row, or Run:

–3min w/ a :10sec burst throughout

2 Rounds:

–5ea Spiderman Lunge + Rotation

–5ea Sky Reach

–5ea Single Leg Pike Compression

–8 Wall Squat

–:20sec Dead Hang

SPECIFIC WARM UP 15-25minutes

Wall Ball Specific Warm-Up 1x: (light wall ball)

–8 Med Ball Squats (facing wall)

–8 Med Ball Push Press (to target)

–6 Wall Ball

Toes to Bar Specific Warm-Up 1xs:

–3 Kip Swing + 3 Kipping Knee Raise

–3 Kipping Knee Raise + 2 Knees to Elbow + 1 Toes to Bar

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 min:

75 Wall Ball (20/14)

50 Toes to Bar

Goal: 2 Rounds

AMRAP 15 min Scaled Version:

50 Wall Ball (14/10)

50 Hanging Knee Raise

Goal: 2 Rounds

AMRAP 15 min Minimal Gear Version:

75 Wall Ball (30/20)

50 V-Up

Goal: 2 Rounds

AMRAP 15 min Bodyweight Version:

75 Squat Jump

50 V-Up

Accessory/Post Work

Warm-up (No Measure)

Every 2 min for 12 min:

:15 sec Handstand Hold

5 V-Up

:10 sec L-Sit

12/14/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

1 Round:

–200m Run/ Row/ Bike

–10ea Lying Leg Swing

–5ea Lying Leg Crossover

–5 Roll Over V Sit

–10 Straight Leg Sit Up

2 Rounds:

–200m Run/ Row/ Bike

–12 KB or DB Sumo Deadlift

–8ea Single Arm KB or DB Swing

–6ea Single Arm KB or DB Press or Push Press

SPECIFIC WARM UP 15-30minutes

Burgener Clean Warm-Up 1xs:

–3 Down & Up

–3 Down & High Pull

–3 Down & Muscle Clean

–3 Tall Hang Drop 2″

–3 Tall Hang Drop parallel

–3 Tall Hang Clean (power or squat)

Specific Barbell Warm Up 1x:

–3 Push Jerk w/ a :01sec pause in the catch position

–3 Clean and Jerk

Workout of the Day

Metcon (Time)

For Time:

Run 200 meters

10 Clean and Jerk (135/95)

Run 300 meters

10 Clean and Jerk (155/105)

Run 400 meters

10 Clean and Jerk (185/125)

Goal: Sub 13 min

For Time Scaled Version:

Run 200 meters

10 Clean and Jerk (55% 1RM)

Run 300 meters

10 Clean and Jerk (65% 1RM)

Run 400 meters

10 Clean and Jerk (75% 1RM)

Goal: Sub 13 min

For Time Minimal Gear Version:

Run 200 meters

10 DB Clean and Jerk (45’s/30’s)

Run 300 meters

10 Clean and Jerk (55’s/40’s)

Run 400 meters

10 Clean and Jerk (65’s/45’s)

Goal: Sub 13 min

For Time Bodyweight Version:

Run 200 meters

10 Burpees

Run 300 meters

10 Burpee + Vertical Jump

Run 400 meters

10 Burpee Broad Jump

Accessory/Post Work

Warm-up (No Measure)

3 Rounds for Quality:

–20 Russian Twist

–15 Barbell Good Morning

SATURDAY TEAM WOD

WOD

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)

24 Minute AMRAP with a Partner:

Partner A Completes:

3 Devil Presses

6 DB Front Rack Squats

12 Lateral DB Jump Over

While Partner B Completes:

3 – 100′ Shuttle Run (100′ Down and Back = 1 Shuttle Run

Partner B takes over where Partner A left off. Score is how many Rounds of the triplet are completed in 24 Minutes.

Cool Down

Warm-up (No Measure)

THE WALK AROUND