Category Archives for "WOD"

11/18/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Athlete Chooses 1:

–Run 400 meters

–Row 500 meters

–Bike 21 Cal

2 Round:

–:15sec Dead Hang

–10 Scap Pull Up

–4 Burpee + Knee to Elbow (Strict or Kipping)

–:20sec ea. Side Plank Hold

–50ft Lateral Shuffle (left)

–50ft Lateral Shuffle (right)

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 min:

40 Burpee

40 Strict Knee to Elbow

1.5 mile Run

100 Abmat Sit-Up

AMRAP 20 min Scaled Version:

40 Burpee

40 Strict Knee to Elbow

1 mile Run

60 Abmat Sit Up

Accessory/Post Work

Warm-up (No Measure)

Post Work 2xs:

–10ea Lying Thoracic Rotation

–1min Childs Pose

–:30sec ea. Thread the Kneedle

11/17/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

General Snatch Barbell Warm Up 1x:

–5 Snatch Deadlift

–5 Muscle Snatch

–5 Snatch Push Press

–5 Overhead Squat

–5 Sotts Press

Snatch Transfer Warm Up 1x:

–5 Snatch High Pull

–5 Muscle Snatch

–5 Heaving Snatch Balance

–5 Snatch Balance

Specific Snatch Balance Warm Up 1x:

–3 High Hang Snatch

–3 Hang Snatch

–3 Snatch

//Go on coach’s call.//

General Clean & Jerk Barbell Warm Up 1x:

–5 Deadlift

–5 Muscle Clean

–5 Front Squat

–5 Strict Press

–5 Rack Push Press

Clean & Jerk Transfer Warm Up 1x:

–5 Clean High Pull

–5 Muscle Clean

–5 Clean Drop

–5 Push Jerk

Clean & Jerk Specific Warm-Up 1x:

–2 High Hang Clean & Jerk

–2 Hang Clean & Jerk

–2 Clean & Jerk

Snatch + Clean & Jerk Build Up Sets:

Strength

A: Snatch (9×1)

OTM x 9 min

Min 1-3: 65%

Min 4-6: 70%

Min: 7-9 75%

B: Clean and Jerk (9×1)

OTM x 9 min

Min 1-3: 65%

Min 4-6: 70%

Min: 7-9 75%

Cool Down

Warm-up (No Measure)

3xs:

–20 Band Pull Aparts

–15 Banded Row

–10ea Straight Arm Pull Down

11/16/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up 1x:

–50 Jumping Jacks

–15 Air Squats

–10 Scap Push Up

–10 Scap Pull Up

Warm Up 1x:

–50 Forward Jumping Jacks

–10 Sit Up w/ Medball

–2-3 Strict Pull Up or 5 Ring Row

–10 Wall Balls

–5 Push Ups or Push Up Variation

Workout of the Day

Metcon (Time)

EMOM 40 min:

Min 1: Bike (moderate pace)

Min 2: 10 Sit Up w/ Medball + 5 Strict Pull Up

Min 3: Row (moderate pace)

Min 4: 10 Wall Ball (20/14) + 5 Push Up

EMOM 40 min Scaled Version:

Min 1: Bike (moderate pace)

Min 2: 10 Sit Up + 5 Banded Pull Up or Ring Row

Min 3: Row (moderate pace)

Min 4: 10 Wall Ball (14/12) + 5 Knee Push Up

Accessory/Post Work

Warm-up (No Measure)

Post Work 1x:

–2-3min Pigeon Stretch

–2-3min Couch Stretch

SATURDAY TEAM WOD

WOD

Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Running Warm-Up (No Measure)

High knee pulls

High Knees

Quad Pulls

Toy Soldiers

Carioca

Shuffle

Butt Kicks

Skip for Height

Skip for Distance

Metcon

Metcon (AMRAP – Rounds and Reps)

Cool Down

Warm-up (No Measure)

THE WALK AROUND

11/13/2020

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 jump rope variation.//

1 Round:

–10ea Lying Leg Swing

–10ea Lying Leg Crossover

–5 Roll Over V Sit

–10 Straight Leg Sit Up

–5ea Spiderman + Rotation

Jump Rope 4xs

–:20sec ON

–:10sec OFF

//Any jump rope variation.//

2 Rounds:

–15 Air Squat

–10 Hand Release Push Up

–10 Ring Row

–10 Alt. Single-Leg Box Step Up

SPECIFIC WARM UP 15-25minutes

General Barbell Warm Up 1x:

–10 Deadlift

–5 Muscle Clean

–5 Push Press

–5 Bradford Press

–10 Back Squats

Gymnastics Specific Warm-Up 1x:

–3 Box Handstand Push Up or Hand Release Push Up

–3-5 Pull-Ups

–5 Box Jumps (step down) or Single Leg Box Step Up

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 min:

15 Deadlift (95/65)

12 Back Squat

9 Push Press

9 Handstand Push Up

12 Pull Up

15 Box Jump (24/20)

Gaol: Just get it done

AMRAP 15 min Scaled Version:

15 Deadlift (65/45)

12 Back Squat

9 Push Press

9 Hand Release Push Up

12 Inverted Row

15 Box Jump (20/14)

Gaol: Just get it done

Accessory/Post Work

Warm-up (No Measure)

Accessory:

:60- :45- :30 sec Hold

Wall Sit w/ Plate (45/25)

Dead Hang

-Alternate Exercises

11/11/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

200m Run

10 Hand Release Push Ups

10 Jumping Squats

5 No Push Burpees

10 Kneeling Shoulder Taps

1 Round

5 Push Ups

5 Box Step Ups

5 Box Jumps

5 Burpees

3 Pull Ups

Workout of the Day

21 Guns (AMRAP – Rounds and Reps)

AMRAP in 21 minutes

400 meter Run

21 Push-Ups

21 Box Jumps (24/20 in)

15 Burpees

9 Pull-Ups

Accessory/Post Work

Warm-up (No Measure)

15-12-9-6 For Quality:

Unbroken T2B

Barbell Good Morning

11/10/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

Bike, Row, or Rope 1x:

–:90sec @ an easy pace

–10 Bootstrapper

–5ea Prone Lying Leg Crossover

–8ea Single Arm KB Swing

–6ea Single Side KB Squat

–:20-:30sec Bent Knee Hollow Hold

SPECIFIC WARM UP 15-25minutes

Wall Ball Specific Warm-Up 1x:

–8 Medball Squats

–8 Medball Push Press

–8 Wall Balls

KB Swing Specific Warm-Up 1x:

–10 KB Deadlift

–8 Russian Swing

Workout of the Day

Metcon (Time)

For Time:

25-20-15-10-5

Wall Ball (20/14)

5-10-15-20-25

KB Swing (70/53)

Goal: Sub 6 min

For Time Scaled Version:

20-15-10-5

Wall Ball (14/12)

5-10-15-20-25

KB Swing (53/35)

Goal: Sub 6 min

Accessory/Post Work

Warm-up (No Measure)

3 Rounds:

10 Pallof Press (right)

:40 sec Single Arm OH Hold (right)

10 Standing Teapot (right)

10 Paloff Press (left)

:40 sec Single Arm OH Hold (left)

10 Teapot (left)

-Rest as needed between each set

11/09/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

Bike, Row, or Rope 3xs:

–:45sec Easy

–:15sec Hard

2x:

–10ea Lying Leg Swing

–10ea Lying Leg Crossover

–5 Rollover V-sit

–10 Muscle Clean

–10 Reverse Grip Press

SPECIFIC WARM UP 15-25minutes

Burgener Clean Warm-Up 2x

Specific C&J Warm Up 1x:

–5 Clean & Jerk

Go on coach’s call for the C&J. Have athletes practicing both resetting at the shoulders and going right into the jerk from the clean.

Workout of the Day

Metcon (Time)

2 Rounds For Time:

20 Clean and Jerk (155/105)

40 Bar Facing Burpee

Goal: Sub 12 min

2 Rounds For Time Scaled Version:

20 Clean and Jerk (115/75)

30 Bar Facing Burpee

Goal: Sub 12 min

Accessory/Post Work

Warm-up (No Measure)

Stretch + Strengthen:

Eccentric Stiff Legged Deadlift: 3 x 6 w/ :06 sec negative

Split Lunge: 3 x 8/side

Eccentric Tricep Extension: 3 x 6 w/ :06 sec negative

Tempo Close Grip Push Up in DB’s: 3 x 6 w/ :03 sec down and up

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 (Time)

For Time (with a Partner)

Buy-In: 400 meter Partner Run

Directly into:

300 KB Swings (53/35 lb)

200 Sit-Ups

100 KB Alt. Lunges (53/35lb)

100 Alt. KB Renegade Rows (53/35lb)

Buy-Out: 400 meter Partner Run

Cool Down

Warm-up (No Measure)

THE WALK AROUND

LIFT

WOD

Sweat Panda CrossFit FORTUNA – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Barbell Warm-Up

Strength

Metcon (No Measure)

Power Snatch 70% (3 x 5)

Snatch High-Pull 70% (of sn) (3 x 5)

Snatch Push Press + Overhead Squat 70% (of sn or ohs) (2×5)

Cool Down

Warm-up (No Measure)

Athlete Cool Down