Category Archives for "WOD"

11/06/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

Bike, Row 6xs:

–:20sec Easy

–:10sec Hard

1 Round:

–5ea Spiderman + Rotation

–5ea Sky Reach

–10 Muscle Clean

–5ea Elbow Rotations

–5 Front Squat

–5 Strict Press

1 Round:

–5ea Samson Lunge

–5ea Alt. Pigeon Stretch

–10 Muscle Clean

–5ea Elbow Rotations

–5 Front Squat

–5 Strict Press

SPECIFIC WARM UP 15-25minutes

Specific Barbell Warm Up 1x:

–5 Front Squat (on coach’s call)

–5 Push Press (on coach’s call)

–5 Squat Clean

Specific Pull Up Warm-Up 1x:

–6 Kip Swing

–3 Kip Swing + 1-2 Pull-Ups

–3-Pull-ups, Jumping Pull-Ups or Ring Row

Specific Thruster Warm Up 1x:

–5 Thrusters (on coach’s call)

–5 Squat Clean to Thruster

Workout of the Day

A: Thruster (10 Minutes to find heavy single from the floor.)

B: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Accessory/Post Work

Warm-up (No Measure)

Post Work 1x:

–2min ea. Side Pigeon Stretch

–2-3min Forward Fold

11/05/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-18minutes

1 Round:

–200m Run

–10ea Toy Soldier

–5ea High Knee Tuck + Lunge & Rotate

–14 Alt. Plate OH Alt.Lunge

–10 Plate Ground to Overhead

–5ea Plate Wraps

1 Round:

–200m Run

–5 Inchworm + Push Up

–5ea Reverse Lunge to Opposite Heel Touch

–14 Alt. Plate OH Walking Lunge (in place or walking)

–10 Plate Ground to Overhead

–5ea Plate Wraps

SPECIFIC WARM UP 18-25minute

Workout Prime 1x:

–200m Hard Run

–10 Alt. Goblet Lunge (light)

–8 Russian Swing (light)

–8 Alt. Goblet Lunge (workout weight)

–6 Russian Swings (workout weight)

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 min:

Run 800 meters

-with remaining time complete max rounds of 50′ Goblet Lunge (70/53) + 15 Russian Swings

Goal: Complete 3 full rounds of the couplet

AMRAP 8 min Scaled Version:

Run 600 meters

-with remaining time complete max rounds of 50′ Goblet Lunge (53/35) + 10 Russian Swings

Goal: Complete 3 full rounds of the couplet

Accessory/Post Work

Warm-up (No Measure)

400m KB or DB Double Front Rack Carry (35’s/26’s)

11/04/2020

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:

–10 Sumo Inchworm

–5 ea Kneeling Shoulder Taps

–20 Alt. Plank Shoulder Taps

–8ea Single-Arm Dumbbell Press

–10 Alt. High Box Step Up

Jump Rope 4xs:

–:20sec ON

–:10sec OFF

//Any Jump Rope Variation.//

1 Round:

–5 Bomber

–5 Push-Up + Shoulder Tap

–10 DB Goodmorning

–8ea Single Arm Dumbbell Push Press

–10 Alt. High Box Step Up

SPECIFIC WARM UP 15-28minutes

General Barbell Warm Up 1x:

–5 Deadlift

–5 Muscle Clean

–5 Front Squats

Box Jump Over, Dumbbell Push Press, Burpee Warm Up 1x:

–5 Box Jump (step down)

–5 Dumbbell Push Press (on coach’s call)

–5 No Push Up Burpees

–3 Box Jump Over

–5 Dumbbell Push Press

–3 Burpees

Specific Power Clean Warm-Up 1x:

–3 High Hang Power Clean

–3 Hang Power Clean

–3 Power Clean

Workout of the Day

Metcon (Time)

For Time:

30 Power Clean (225/155)

60 Dumbbell Push Press (50’s/35’s)

90 Double Under

60 Bar Facing Burpee

30 Box Jump Over (30/24)

Goal: Sub 20 min

For Time Scaled Version:

30 Power Clean (155/105)

45 Dumbbell Push Press (40’s/25’s)

2 min Double Under Practice

45 Burpee

30 Box Jump Over OR Step Over(24/20)

Goal: Sub 20 min

Accessory/Post Work

Warm-up (No Measure)

50 Reps of Each:

Banded Horizontal Press

Banded Squat

Banded Row

Banded Single-Leg Hinge (25/side)

11/03/2020

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 (moderate pace)

–10ea Lying Hamstring

–5ea Lying Leg Crossover

–5 Roll Over V Sit

–10 Straight Leg Sit Up

1 Round:

–1min Bike or Row (hard pace)

–:20sec Dead Hang

–10 V-Up

–10 Scap Pull Up

–10 Scap Push Up

SPECIFIC WARM UP 15-25minutes

General Snatch Warm Up 1x:

–5 Snatch Deadlift

–5 Muscle Snatch

–5 Snatch Push Press

–5 Snatch Balance to power position

Toes to Bar Specific Warm-Up 1xs:

–:15sec Hollow Hold

–8 Kip Swing

–6 Kipping Knee Raise

–4 T2B or Kipping Leg Raise

Specific Barbell Warm Up 1x:

–5 Hang Power Snatch (on coach’s call)

Workout of the Day

Metcon (Time)

6 Rounds:

20/17 Cal Row or 14/12 Bike

10 T2B

5 Hang Power Snatch (135/95)

Goal: Sub 19 min

6 Rounds Scaled Version:

15/14 Cal Row or 11/10 Bike

10 Knee Raises OR Straight Leg Sit-Up

5 Hang Power Snatch (95/65)

Goal: Sub 19 min

Accessory/Post Work

Warm-up (No Measure)

Stretch/Strengthen:

Eccentric Elevated Reverse Lunge : 3 x 6/leg w/ :06 sec lowering

OH Samson Stretch : 1 min/side

Dumbbell Pullover: 3 x 6 w/ :06 sec lowering

Tempo Dumbbell Row: 3 x 6 reps :03 sec up and down

11/02/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

Bike, Row, 3xs:

–:45sec Easy

–:15sec Hard

1x:

–10 Bootstrapper

–10ea Knee Push Away

–5ea Single Side KB Front Rack Squat

–10 Alt. Goblet Lunge

–:30sec Plank Ups

1x:

–5 Hop Up

–5ea Sky Reach

–5ea Single Side KB Front Rack Squat

–10 Alt. Goblet Lunge

–:30sec Plank Ups

SPECIFIC WARM UP 15-25minutes

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–10 Bent Over Row

–10 Back Squats

–10 Good Morning

Specific Barbell Warm Up 1x:

–5 Pause Back Squats (on coach’s call)

*Hold :03sec at the bottom. Watch for athletes maintaining a solid position at the bottom of their squat.

Strength

Pause Back Squat (3-3-3-3-3)

Pause Back Squat For Load:

– :03 sec pause at the bottom of each rep

Accessory/Post Work

Warm-up (No Measure)

Single Kettlebell Front Rack Cossack Squat + Press:

3 x 8/side

Plate Overhead Abmat Sit-Up:

3 x 10

Hip Extension:

3 x 10

LIFT

WOD

Sweat Panda CrossFit FORTUNA – CrossFit

View Public Whiteboard

Warm-up

Burgener Clean Warm-Up (No Measure)

Dip and Shrug (Speed Through the Middle)

Elbows High and Outside (Keep the Bar Close)

Muscle Clean (Strong Turnover)

Tall Power Clean 2″ (Pull Under-speed)

Tall Power Clean 4″ (Pull Under)

Tall Power Clean Parallel (Pull Under)

Tall Clean (Pull Under)

Strength

A: Metcon (Weight)

6 x1:

Squat Clean + 15 Second Front Rack Hold + Split Jerk + Squat Clean

Cool Down

Warm-up (No Measure)

Athlete Cool Down

10/30/2020

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

//Jump rope any variation.//

1x:

–5ea Kneeling Shoulder Taps

–:10 sec Bottom Of Dip Hold

–10 Box Dips

–8 Kip Swing

Jump Rope 4xs:

–:20sec ON

–:10sec OFF

//Jump rope any variation.//

1x:

–8 Prone Snow Angel w/ a :01sec pause at the top of each rep

–:10 sec Bottom Of Box Dip Hold

–3 Strict Ring Pull-Ups or 10 Ring Rows

–8 Kip Swing

SPECIFIC WARM UP 15-25minutes

Toes to Ring or Knee Raise Specific Warm-Up 1x:

–6 Kip Swing (on rings or Bar)

–5 Kipping Knee Raise (on rings or bar)

–4 Toes to Ring or Toes to Bar

WOD

Metcon (Time)

10 Rounds For Time:

3 Ring Muscle Up

5 Toes to Ring

30 Double Unders

Goal: Sub 15 min

10 Rounds For Time Scaled Version:

3 Chest to Ring Pull Up OR 5 Ring Row

5 Toes to Ring Or Hanging Knee Raise

30 Double Taps

Goal: Sub 15 min

*If athlete is doing Ring Rows, they will be doing T2B or T2B Progression from the bar and not rings.

Accessory/Post Work

Warm-up (No Measure)

Stretch and Strengthen:

Eccentric Calf Raises: 3 x 6

:05 sec lowering, regular up

Eccentric Stiff Legged Deadlift: 3 x 6

:06 sec lowering, regular up

Single Leg Glute Bridge

3 x 8/leg

10/29/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Athlete Chooses 1:

–500m Row

–400m Run

–30 Cal Bike

1 Round:

–5ea Samson Lunge

–5ea Sky Reach

–5 Reverse Grip Press (barbell)

–10ea Medball Lateral Toss

–20 Medball Chest Pass

1 Round:

–10 Bootstrapper

–5ea Thoracic Rotation

–5 Reverse Grip Press (barbell)

–10ea Medball Lateral Toss

–20 Medball Chest Pass

SPECIFIC WARM UP 15-30minutes

General Barbell Warm Up 1x:

–10 Deadlift

–5 Bent Over Row

–5 Muscle Clean

–5 Strict Press

Specific Medball Clean Warm-Up 1x:

–12 Medball Deadlifts

–10 Medball Squats

–8 Medball Muscle Clean

–6 Tall Medball Clean

–4 Medball Clean from the floor (on coach’s call)

Push Press Specific Warm-Up 1x:

–5 Push Press (on coach’s call)

WOD

Metcon (Time)

5 Rounds For Time:

10 Push Press (155/105)

20 Medball Clean (20/14)

Goal: Sub 12 min

*Compare to 4/1/19

5 Rounds For Time Scaled Version:

10 Push Press (105/75)

15 Medball Clean (14/10)

Goal: Sub 12 min

*Compare to 4/1/19

Accessory/Post Work

Warm-up (No Measure)

3 Rounds for Quality:

10 Jefferson Curl

12 Bent Over Fly

10 Weighted Sit Up

10 Plate External Rotation

10/28/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

1x:

–2min Foam Roll Upper, Mid, & Lower Back

–1min ea. Side Foam Roll Lats

–1min Childs Pose

–:30sec ea. Thread the Kneedle

Shoulder Warm-Up 2xs:

–20 Band Pull Aparts

–15 Banded Row

–10 Behind the Neck Banded Press

SPECIFIC WARM UP 15-30minutes

Foot Work Specific Split Jerk Warm Up 1x:

–Step into their lunge position

–5 Jump, Land + Recover

–5 Hands on shoulders Jump, Land + Recover

–5 PVC Split Jerk w/ a :01sec pause in the land position

General Barbell Warm Up 1x:

–5 Strict Press

–5 Push Press

–5 Push Jerk

Specific Barbell Warm-Up 2xs:

–5 Jerk Drop

–3 Split Jerk w/ a :02 sec pause in the land

Strength

Split Jerk (2-2-1-1-1)

Accessory/Post Work

Warm-up (No Measure)

Barbell Warm Up 1x:

–5 Low Clean Pull

–5 High Clean Pull

–5 Muscle Clean

–5 Front Squat

–3 Power Clean

–3 Squat Clean

Weightlifting Complex Build Up Sets , then:

OTM x 5 min:

2 Power Clean + 1 Squat Clean

-use 70% of your max power clean and focus on mechanics and speed

10/27/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

2 Rounds:

–1min Bike, Row or Rope

–15 Banded Good Morning

–6 ea Single Arm KB Swing (light)

–10 Scap Push Up

–5 No Push Burpees

SPECIFIC WARM UP 15-25minutes

Workout Prime 1x:

–:30sec Hard Row, Bike or Rope.

–6 KB Swing (workout weight)

–6 Burpees

WOD

Metcon (Time)

3 Rounds:

30/25 Cal Row

30 Russian Swings (70/53)

30 Burpee

Goal: Sub 16 min

3 Rounds Scaled Version:

20/17 Cal Row

30 Russian Swings (53/35)

20 Burpee

Goal: Sub 16 min
If no Rowers;

21/18 Cal Bike

14/12 Cal Bike

400m Run if no Bikes

Accessory/Post Work

Warm-up (No Measure)

3 Round Tabata Mash :20 sec of work and :10 sec of rest:

Wall Sit

Superman Hold

Hollow Hold

Dead Hang