Category Archives for "WOD"

12/11/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

Row or Bike 3xs:

–:45sec Easy

–:15sec Hard

2 Round:

–30 Plyo Skier

–:30sec Plank Walk Over (walk hands up and over the plate, working side to side)

–10 Scap Pull Up

–6-8 Kip Swing

–:1 Wall Walk

SPECIFIC WARM UP 15-25minutes

Handstand Push Up & C2B Pull Up Specific Warm-Up 1x:

–6 Pike Handstand Push Up

–3 Kipping Pull-Ups or Jumping Pull-Ups

–6 Box Handstand Push-Ups

–2 Chest to Bar Pull-Ups or Jumping C2B

–2 Handstand Push-Ups or Variation for the workout

Row & Box Jump Over Workout Prime 1x:

–:20sec Hard Row

–4 Box Jump (step down)

–:20sec Hard Row

–3 Box Jump Over or Box Step Over

Workout of the Day

Metcon (Time)

3 Rounds For Time:

30/25 Calorie Row

15 Handstand Push Up

30 Box Jump Over (24/20)

15 CTB Pull Up

21/18 bike

Goal: Sub 18 min

3 Rounds For Time Scaled Version:

20/17 Calorie Row

10 Pike Handstand Push Up

20 Box Jump Over OR Step Over (20)

10 Jumping CTB Pull Up

14/12 bike

Goal: Sub 18 min

3 Rounds For Time Minimal Gear Version:

400 meter Run

15 Handstand Push Up

30 Box Jump Over (24/20)

15 CTB Pull Up

Goal: Sub 18 min

3 Rounds For Time Bodyweight Version:

400 meter Run

15 Pike Handstand Push Up or Handstand Push Up

30 Rocket Jump

15 Plank Ups

Accessory/Post Work

Warm-up (No Measure)

Eccentric Ring Dip:

3 x 6 w/ :06 sec lowering

Pec Stretch:

:90 sec – 2 min

Tempo Dumbbell Pec Fly:

3 x 8 w/ :03 sec down and up

12/10/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

2 Round:

–10 Bootstrapper

–6ea Goblet Split Lunge

–6ea Single Leg DB of KB Deadlift

–:30sec Bent Knee Hollow Hold

SPECIFIC WARM UP 15-25minutes

Barbell Warm Up 1x:

–10 Romanian Deadlift

–10 Bent Over Barbell Row

–10 Front Rack Alt. Lunges

–10 Good Morning

Front Squat Progression 1x:

–5 Front Squat to quarter position

–5 Front Squat to parallel

–5 Front Squat to full depth

Go on coach’s call to better assess position.

Front Squat Build Up Sets

Strength

Front Squat (3-2-1-3-2-1)

Warm-up (No Measure)

Front Squat Scaled Version:

Same

Minimal Gear:

Dumbbell Squat

6 x 8-12 reps (depending on loading)

Bodyweight Version:

Tempo Bulgarian Split Squat:

5 x 8-12 reps each side

Cool Down

Warm-up (No Measure)

Accessory Lifts

Glute Bridge Walkout 3 x 6 reps

Plank Walk Out 3 x 10 reps per side

12/09/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

2 Round:

–200m Jog or Row

–10 PVC Pass Thru

–10 PVC Lifts

–10 Tempo Wall Squat

–50ft ea. Single Arm DB OH Carry

SPECIFIC WARM UP 15-30minutes

Overhead Squat Progression 1xs: (Barbell)

–3 Overhead Squat to a quarter

–3 Overhead Squat to parallel

–3 Overhead Squat to full depth

Go on coach’s call to better assess movement and position. Work through this using a barbell or PVC.

Toes to Bar Progression:

–6 Kip Swing

–4 Kipping Knee Raise

–3 Knees Towards Elbows

–3 Toes to Bar or Variation

General Barbell Warm Up 1x:

–3 Power Snatch

–3 Squat Snatch

–3 OHS

Build Up Sets

Workout of the Day

Metcon (Time)

21-15-9 For Time:

OHS (155/105)

Toes To Bar

-Run 400 meters after each round

Goal: Sub 15 min

21-15-9 For Time Scaled Version:

OHS (80% 1RM)

Hanging Knee Raise

-Run 300 meters after each round

Goal: Sub 15 min

21-15-9 For Time Minimal Gear Version:

Single Arm Dumbbell OHS (75/55) (alternate arms as needed)

Toes To Bar

-Run 400 meters after each round

Goal: Sub 15 min

42-30-18 For Time Bodyweight Version:

Lunge, Lunge, Squat

V-Up

-Run 400 meters after each round

Accessory/Post Work

Warm-up (No Measure)

Shoulder Accessory 3xs:

–10ea. Side Plank + External Rotation (5/2.5#)

12/08/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

1 Round:

–1min Bike or Row

–5ea Spiderman Lunge + Rotation

–10ea Lying Hamstring Stretch

–5ea Lying Leg Crossover

–5 Roll Over V Sit

2 Rounds:

–12 Medball Deadlifts

–8 Medball Squats

–:20sec per side Bird Dog

SPECIFIC WARM UP 15-25minutes

Deadlift Progression 1x:

–5 Shin to Knee

–5 Knee to Mid Thigh

–5 Mid Thigh to Stand

–5 Deadlift

Deadlift Build Up Sets

Wallballs

Workout of the Day

Metcon (Time)

10 Rounds For Time:

15 Wall Ball (20/14)

3 Deadlift (315/225)

Goal: Sub 15 min

10 Rounds For Time Scaled Version:

10 Wall Ball (20/14)

3 Deadlift (60% 1RM)

Goal: Sub 15 min

10 Rounds For Time Minimal Gear Version:

15 Wall Ball (20/14)

5 Dumbbell Deadlift (heavy)

Goal: Sub 15 min

10 Rounds For Time Bodyweight Version:

15 Squat Jump

5 Inchworm + Push Up

Accessory/Post Work

Warm-up (No Measure)

AMRAP 10 min:

50′ Single Arm OH KB Carry (right)

15 Scap Push Up

50′ Single Arm OH Carry (left)

15 Scap Pull Up

12/07/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

2 Round:

–1min Single Unders

–10 Sumo Inchworm

–8 Wall Squat

–:20sec Dead Hang

–20 Alt. Wall Plank

SPECIFIC WARM UP 15-25minutes

General Barbell Warm Up 1x:

–5 Romanian Deadlift

–5 Bent Over Barbell Row

–5 Muscle Clean

–5 Front Squat

–5 Strict Press

Burgener Clean Warm-Up 1-2xs:

–3 Down & Up

–3 Down & High Pull

–3 Down & Muscle Clean

–3 Tall Drop 2″

–3 Tall Drop below parallel

–3 Tall Squat Clean

Workout of the Day

A: Power Clean & Push Jerk (1)

15 Minutes to find a heavy single. No failed reps. Use time to figure out workout weight.

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 7 min:

3 Clean and Push Jerk (225/155)

21 Air Squat

42 Double Under

AMRAP 7 min Scaled Version:

3 Clean and Push Jerk (80% 1RM Push Jerk)

15 Air Squat

50 Singles

AMRAP 7 min Minimal Gear Version:

5 Dumbbell Clean and Push Jerk (75’s/55’s)

21 Air Squat

42 Double Under

AMRAP 7min Bodyweight Version:

5 Burpee Broad Jump

21 Air Squat

42 Lateral Hops

Accessory/Post Work

Warm-up (No Measure)

Midline 3 Rounds:

50′ Double KB Front Rack Carry

:20sec Hollow Hold

12/05/2020

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)

AMRAP (with a Partner) in 30 minutes

50 Burpees

200 meter Run

50 Kettlebell Swings (53/35)

200 meter Run

50 KB Goblet Squats

200 meter Run

50 Push-Ups

200 meter Run

Cool Down

Warm-up (No Measure)

THE WALK AROUND

12/04/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike or Row 6xs:

–:20sec Easy

–:10sec Hard

1 Round:

–:15sec Dead Hang

–:20sec Feet On Box Pike Hold

–10 Hang Muscle Clean

–5-10 Dumbbell Z-Press

–5 Box Jump (step down)

1 Round:

–10-15 Scap Pull Up

–:20sec Handstand Hold (against the wall) or Feet On Box Pike Hold

–10 Hang Muscle Clean

–5 Box Handstand Push Up

–5 Box Jump Over (step down)

SPECIFIC WARM UP 15-25minutes

Hang Power Clean Specific Warm-Up 1x:

–5 Hang Power Clean (on coach’s call)

Have the athlete bow forward holding the start position for the hang power clean.

Hang Power Clean Build Up

Workout of the Day

Metcon (Time)

4 Rounds:

3 Strict Deficit Handstand Push Up (4″/2″)

5 Hang Power Clean (185/125)

7 Box Jump Over (24/20)

-Rest 3 min-

4 Rounds:

7 Box Jump Over (24/20)

5 Hang Power Clean (185/125)

3 Strict Deficit Handstand Push Up (4″/2″)

Goal: Sub 8 min on each 4 Rounder

4 Rounds Scaled Version:

3 “Z” Press

5 Hang Power Clean (75% 1RM)

7 Box Jump OR Step Over (20/16)

-Rest 3 min-

4 Rounds:

7 Box Jump OR Step Over (20/16)

5 Hang Power Clean (75% 1RM)

3 “Z” Press

Goal: Sub 8 min on each 4 Rounder

Accessory/Post Work

Warm-up (No Measure)

3 Rounds:

:30 sec Hollow Hold

:20 sec Plank Hold

15ea Pallof Press or 15ea Russian Twist

12/03/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

2 Rounds:

Jump Rope 4xs:

–:20sec ON

–:10sec OFF

//Any jump rope variation.//

–5ea Spiderman + Rotation

–10 Sumo Inchworm

–10 Goblet Lateral Lunge

–8-10ea Single Arm Dumbbell Push Press

SPECIFIC WARM UP 15-25minutes

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–10 Muscle Clean

–10 Front Squat

–10 Strict Press

Specific Barbell Warm Up 1x:

–3 Squat Clean

–3 Thruster

–3 Cluster

*Go on coach’s call as needed.

Workout of the Day

Metcon (AMRAP – Rounds)

EMOM 14 min:

Min 1: 10 Cluster (95/65)

Min 2: 50 Double Under

Scaled EMOM 14 min:

Min 1: 8 Cluster (65/45)

Min 2: 50 Single Under

Accessory/Post Work

Warm-up (No Measure)

Midline/Posterior 2 Rounds:

10ea Single Leg Glute Bridge

16 Alt. Plank Shoulder Taps

:20sec per side Birddog

:20sec Glute Bridge

12/02/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2 Round:

–30 Plyo Skier

–15 Air Squat

–10 Ring Row

–5 Inchworm + Push Up

–5 No Push Up Burpee

–200m Run or Bike/Row

Deadlift Barbell Warm Up 1x: (coach’s call)

–5 Shin to Knee

–5 Knee to Mid Thigh

–5 Mid Thigh to Stand

–5 Deadlift

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP 30 min:

200 meter Run

10 Deadlift (315/275)

400 meter Run

20 Burpee Pull Up

600 meter Run

30 Wall Ball (20/14)

Goal: 3 Rounds

AMRAP 30 min Scaled Version:

200 meter Run

10 Deadlift (225/155)

300 meter Run

10 Burpee Jumping Pull Up

400 meter Run

20 Wall Ball (20/14)

Goal: 3 Rounds

AMRAP 30 min Minimal Gear Version:

200 meter Run

10 Dumbbell Deadlift (heavy)

400 meter Run

20 Burpee Pull Up

600 meter Run

30 Wall Ball (20/14)

Goal: 3 Rounds

AMRAP 30 min Bodyweight Version:

200 meter Run

20 Box Hamstring Curl

400 meter Run

20 Burpee

600 meter Run

30 Air Squat

Goal: 3 Rounds

Accessory/Post Work

Warm-up (No Measure)

Post Work 1-2xs:

–1min per side Smash Calves

–:30sec Alt. Pike Calf Stretch

12/01/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll 1x:

–:90sec per side Foam Roll Lats

–2min Foam Roll T-Spine

Shoulder Warm Up 2xs:

–5 Bomber

–20 Straight Arm Pull Down or 10 Ring Row

–15 Band Pull Aparts or 15 Scap Pull Up

–10 Scap Push Up

–:30sec Bent Knee Hollow Hold

Barbell Warm Up 1x:

–10 Bent Over Barbell Row

–10 Strict Press

Strength

A: Push Press (8-2-6-2-4-2)

Minimal Gear:

Dumbbell Push Press

8-2-6-2-4-2

Bodyweight Version:

Push Up + Shoulder Tap

18-16-14-12-10-8

B: Metcon (No Measure)

Every 2 Minute On the 2min for 10 min:

3-5 Strict Pull Up

3-5 Toes to Bar

3-5 Bar Muscle Up

Cool Down

Warm-up (No Measure)

Shoulder Accessory Y,T,W 3xs:

–10-15 reps in each position with plates