Category Archives for "WOD"

10/26/2020

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)

–5ea Spiderman + Rotation

–8 T-Push Up

–15 Air Squat

–:20sec Dead Hang

2 Round:

–1min Bike or Row (faster pace)

–6 Barbell Push Press

–8 Barbell Front Squats

–5 Pull-Ups

SPECIFIC WARM UP 15-30minutes

General Barbell Warm Up 1x:

–5 Deadlift

–5 Muscle Clean

–5 Front Squat

–5 Push Press

Thruster Specific Warm-Up 1x:

–3 Thruster w/ a pause at the top

–3 Thruster at a quick pace

WOD

Metcon (Time)

For Time:

30-20-10

Thruster (75/55)

15-12-9

Strict Pull-Up

Goal: Sub 5 min

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 Palloff Press (left)

:30 sec Plank Ups

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 (Time)

For Time (with a Partner)

100 No Push-Up Burpees

Then, 2 Rounds of:

48 KB Swings (50/35 lb)

64 Hand Release Push-Ups

48 KB Goblet Squats (50/35 lb)

64 Sit-Ups

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)

Burgerner Barbell Clean Warm-up x2

Strength

Warm-up (No Measure)

A.

Clean Pulls: 2×5 @ 90%, 3×5 @ 95% of 1RM

B.

3 Position Cleans (High Hang, Hang, Floor): 4 sets @ 70%, 5 sets @75% of 1RM

Cool Down

Warm-up (No Measure)

Athlete Cool Down

10/23/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike, Row or Run 1x:

–3min @ easy pace

Plate Warm Up 1x:

–10ea Rotations

–10ea Overhead Rotations

–10 Plate Swing

–5 ea Plate Woodchop

–10 Alt. OH Lunge

–10 Alt. Lateral Lunge

–10 Squat + Plate Press Away

–5 Plate OH Squat

//Weight should be between 10-25#.//

Glute Warm Up 2xs:

–:20sec Single Leg Glute Bridge (right)

–:20sec Single Leg Glute Bridge (left)

–10 Sumo Squats.

Barbell Warm Up 1x:

–10 Bent Over Row

–10 Good Morning

–10 Kang Squat

Strength

A: Sumo Deadlift (5-5-5-5-5)

Cool Down

Accessory/Post Work

Warm-up (No Measure)

Accessory Lifts:

Diamond Pish Ups: 3 x 10

Barbell High Pull: 3 x 10

10/22/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

1x:

–Fish Game On Rower or 3min Bike

1 Round:

–5ea Spiderman + Rotation

–10 Medball Deadlift

–8 Medball Squats

–6 Alt. Medball Lunges

–4 Medball Cleans

–:20sec Dead Hang

1 Round:

–5 Inchworm + Push Up

–10 Medball Deadlift

–8 Medball Squats

–6 Alt. Medball Lunges

–4 Medball Cleans

–2 Strict Pull-Ups or Jumping Pull Up to a Negative

SPECIFIC WARM UP 15-30minutes

–5-Deadlift

–5-Muscle Clean

–5-Front Squat

–5-Strict Press

–5- Push Press

CTB Specific Warm-Up 1x:

–8 Kip Swing

–:20sec Hollow Rocks

–3 Kip Swing+ 2 Pull-Ups + 3 Kip Swing

–:20sec Hollow Rocks

–3 CTB or Pull Up Variation

–:20 Hollow Rocks

Power Clean Specific Warm-Up 1x:

–5 Power Clean (on coach’s call)

WOD

Metcon (Time)

3 Rounds

-21 Wall Ball (20/14)

-9 Power Clean (185/125)

-21 CTB Pull Up

Goal: Sub 12 min

3 Rounds For Time Scaled Version:

-15 Wall Ball (14/10)

-9 Power Clean (135/95)

-15 Jumping CTB Pull Up

Goal: Sub 12 min

Accessory/Post Work

Warm-up (No Measure)

15-12-9-6-3 For Quality:

Weighted Sit Up

Weighted Hip Bridge

10/21/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-13minutes

1 Round:

–1min Row (easy)

–10 Sumo Inchworm

–5 Hand Release Push-Ups

–:20sec Pike Handstand Hold off a box

1 Round:

–1min Row (moderate)

–5 Inchworm + Push Up

–5 Pike Handstand Push Up

–:15 sec Wall Facing Handstand Hold or Pike Handstand Hold off a box

SPECIFIC WARM UP 13-20minutes

Specific Push Press 1x: (empty barbell)

–5 Strict Press

–5 Strict Behind the Neck Press

–5 Push Press (on coach’s call)

WOD

A: Push Press (2 Rep Max)

15 Minutes to Find 2 Rep Max

B: Metcon (AMRAP – Rounds)

EMOM 20 min:

Min 1: 20/17 Cal Row

Min 2: 6-10 Strict HSPU Handstand Push Up

EMOM 20 min Scaled Version:

Min 1: 15/13 Cal Row

Min 2: 6-10 Z Press

Accessory/Post Work

Warm-up (No Measure)

2xs :20-:30sec in each position:

–3-way Shoulder Stretch

Kneeling Lat/Overhead Front Rack/Bent Over Cross Body Under Arm

10/20/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

Athlete Chooses 1:

–400m Run

–500m Row

–.25 Assault Bike

Dynamic Warm Up 1x: (7-8 minutes)

–10-20 repetitions depending on the exercise

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

SPECIFIC WARM UP 15-25minutes

General Dumbbell Warm-Up (light) 1x:

–5ea Renegade Row

–5 Dumbbell Push-Ups

–5 Dumbbell Deadlifts

–5 Dumbbell Power Clean (from the floor)

–5 Dumbbell Squats

–5 Dumbbell Push Press

–5ea Single Arm OH Lunge

WOD

Metcon (Time)

For Time:

50 “Manmaker” (50’s/35’s)

*1 Rep = Renegade Row, Push Up, Squat Clean, Shoulder to Overhead, Overhead Lunge Right and Left

Goal: Sub 20 min

AMRAP 15 min Scaled Version:

Manmaker (35’s/20’s)

*1 Rep = Renegade Row, Knee Push Up, Power Clean, Front Squat, Push Press, Lunge Right and Left

Accessory/Post Work

Warm-up (No Measure)

4 Round Tabata Mash:

–Superman Hold

–Side Plank Right

–Hollow Hold

–Side Plank Left

Complete with :20 sec of work and :10 sec of rest until you complete 4 Full Rounds

10/19/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Jump Rope :20sec ON, :10sec OFF 1x per each movement:

–Single Unders

–Side to Side Jump

–Forward & Back Jump

–Double Unders

PVC Dynamic Warm-Up 1x:

–10 PVC Pass Thru

–10 Around the World

–10 PVC Good Morning

–10 PVC Rotations

–10 PVC OHS (on coach’s call)

–10 PVC Sotts Press (slow)

PVC Snatch Drop Progression 1xs:

–3 @ Power Position

–3 @ Parallel

–3 @ Below Parallel

Shoulder Warm Up 2xs:

–10 Scap Push Up

–10 Scap Pull Up

–6 Kip Swing

–6 Alt. V-Up or Bicycle Crunches

General Snatch Barbell Warm-Up 1xs:

–5 Snatch Deadlift

–5 Muscle Snatch

–5 Snatch Press

–5 OHS

–5 Sotts Press

Burgener Snatch Warm-Up x2

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 9 min:

9 Hang Squat Snatch (115/75)

6 Alternating Strict Single-Leg Crossbody T2B

30 Double Under

AMRAP 9 min Scaled Version:

9 OHS (75/55)

6 Alternating Strict Single-Leg Crossbody Knee Raise

60 Singles

Accessory/Post Work

Warm-up (No Measure)

Stretch and Strengthen Lower Body:

Eccentric Stiff Leg Deadlift

3 x 6 w/ :06 sec lowering (light)

Tempo Reverse Lunge

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

Stretch and Strengthen Upper Body:

Eccentric Dumbbell Pullover

3 x 6 w/ :06 sec lowering

Tempo Strict Press

3 x 6 w/ :03 sec down and up

SATURDAY TEAM WOD

WOD

Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

200m jog (slow)

1 Round:

–5ea Spiderman

–10ea Lateral Lunge

–5 Inchworm + Push Up

–5ea Sky Reach

200m jog (fast)

2 Rounds:

–:20sec ea. Side Plank + Reach Through

–6 Push-Up + Shoulder Tap

–10ea Single Arm DB or KB Strict Press

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2:

AMRAP 20 min

Partner 1: Runs 400 meters

Partner 2: Max Rounds of 100′ Farmer Carry + 10 Double DB Shoulder to Overhead (50’s/35’s)

Cool Down

Warm-up (No Measure)

THE WALK AROUND

LIFT

WOD

Sweat Panda CrossFit FORTUNA – CrossFit

View Public Whiteboard

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip
3x Each Movement

Once Thru with PVC, Once Thru with Barbell

Strength

A: Muscle Snatch (3-3-2-2-1-1-1)

B: Power Snatch (3-2-1-3-2-1-1)

Work up and then work back down and then work back up again.

Cool Down

Warm-up (No Measure)

Athlete Cool Down