Category Archives for "WOD"

10/16/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

Bike or Row 6xs:

–:20sec Easy

–:10sec Moderate to Hard

3 Rounds:

–15ea Way Mini Banded Lateral Walk

–15ea Way Mini Banded Monster Walk

–10 Air Squats

–:15sec Dead Hang

SPECIFIC WARM UP 15-25minutes

General Dumbbell Warm-Up (light) 1x:

–8 Dumbbell Deadlifts

–8 Dumbbell Power Clean

–8 Dumbbell Squats

–8 Dumbbell Push Press

Workout Prime 1x:

–8 Alt. DB Box Step Over (bodyweight)

–3 Dumbbell Clean & Jerk (light)

–6 Alt. DB Box Step Over (light)

–3 Dumbbell Clean & Jerk (workout weight)

–4 Alt. DB Box Step Over

WOD

Metcon (Time)

For Time:

100 DB Box Step Over (40’s/30’s)

-At the start of each min complete 3 DB Power Clean and Jerk

Goal: Sub 15 min

For Time Scaled Version:

70 DB Box Step Over (30’s/20’s)

-At the start of each min complete 3 DB Power Clean and Jerk

Goal: Sub 15 min

Accessory/Post Work

Warm-up (No Measure)

EMOM 9 min:

Min 1: 10 Ring Walk Out or Barbell Rollout

Min 2: :20 sec Ring Support + :20 sec Bottom Of Dip Hold

Min 3: 10 Hip Bridge

10/15/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike or Row 1x:

–2min @ an easy pace

Dynamic Warm Up 1x:

–10-20 repetitions depending on the exercise

SPECIFIC WARM UP 15-23minutes

Bike, Row or 200m Run 2xs:

–:20sec Hard

–:10sec Easy

(Rest :30sec and transition to the next station.)

Bike, Row or 200m Run 2xs:

–:20sec Hard

–:10sec Easy

(Rest :30sec and transition to the next station.)

Bike, Row or 200m Run 2xs:

–:20sec Hard

–:10sec Easy

(Rest :30sec and transition to the next station.)

WOD

Metcon (Time)

“Burner”

For Time:

– 600m Run

– 50/45 Cal Bike

– 50/45 Cal Row

Goal: Sub 10 min

For Time Scaled Version:

400m Run

35/30 Cal Bike

35/30 Cal Row

Goal: Sub 10 min

Accessory/Post Work

Warm-up (No Measure)

Eccentric Kneeling Heel To Butt

3 x 6 w/ :05 sec lowering

Cossack Squat

4/side w/ :05 sec lowering

Tempo Goblet Squat

3 x 8 w/ :03 sec lowering and :03 sec standing

Single Leg Deadlift

3 x 6/side with :03 sec lowering and :03 sec standing

Tempo Diamond Push-Up

3 x 6 w/ :03 sec down and up

10/14/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

1 Round:

–1min Bike or Row

–5ea Spiderman + Rotation

–5 Inchworm + Push Up

–6 Kip Swing

–5 Muscle Clean

–5 Front Squat

–5 Strict Press

1 Round:

–1min Bike or Row

–5ea Sky Reach

–5 Bomber

–3 Kip Swing + 1 Pull Up

–3 Kip Swing + 2 Kipping Knee Raise

–5 Muscle Clean

–5 Front Squat

–5 Strict Press

//Increase speed on the bike with each round.//

SPECIFIC WARM UP 15-25minutes

Specific Barbell Warm Up 1x:

–3 High Hang Power Clean

–3 Hang Power Clean

–3 Power Clean

–5 Front Squats

–5 Push Jerks

Go on coach’s call.

Gymnastics Movements Warm Up 1x:

–5 Ring Push Up, Push Up or Push Up On Toes

–3 Pull Ups or 3 Jumping Pull Ups

–3 Toes to Bar, Kipping Knee Raise or Hanging Knee Raise

WOD

Metcon (Time)

2 Rounds:

– 25 Power Clean (135/95)

– 25 Ring Push Up

– 25 Front Squat (135/95)

– 25 Pull Up

– 25 Push Jerk (135/95)

– 25 T2B

Sub 20 min

2 Rounds Scaled Version:

20 Power Clean (95/65)

20 Ring Push Up from Knees or Standing Position

20 Front Squat (95/65)

20 Banded Pull Up

20 Push Jerk (95/65)

20 Toes to Bar Progression

Sub 20 min

Accessory/Post Work

Warm-up (No Measure)

3-way Shoulder Raise 3xs 10 reps each:

–Front Raise

–45 Degree Raise

–Lateral Raise

10/13/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Animal Walk Warm Up 1x:

–50ft Forward Bear Crawl

–50ft Backwards Bear Crawl

–50ft Inchworm

–50ft Forward Crab Walk

–50ft Backwards Crab Walk

PVC Dynamic Warm-Up 1x:

–10 PVC Pass Thru

–10 Around the World

–10 PVC Good Morning

–10 PVC Rotations

–10 PVC OHS (slow)

–10 PVC Sotts Press (slow)

SPECIFIC WARM UP 15-25minutes

PVC Specific Warm Up 1xs:

–3 Snatch Drop @ 2″”

–3 Snatch Drop @ 6″”

–3 Snatch Drop @ below parallel

–5 Heaving Snatch Balance

–5 OHS

General Snatch Barbell Warm Up 1-2xs:

–5 Snatch Deadlift

–5 Muscle Snatch

–5 Snatch Press

–5 OHS

–5 Heaving Snatch Balance

Specific Snatch Warm Up 1x:

–3 High Hang Snatch

–3 Hang Snatch

–3 Snatch

–3 Snatch Balance

Strength

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

Scaled Version:

Same but utilize a Hang Power Snatch to Overhead Squat if needed for the squat snatch and up the reps if the athletes need practice dialing in the movement. A good place to start would be 5×5.

Accessory/Post Work

Warm-up (No Measure)

Overhead Squat

2 x 10

Kneeling Jump

3 x 5

Rear Delt Raise

1 x 50

10/12/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

1 Round:

–400m Run

–10ea Walking Quad Stretch

–:20sec Lateral Hops

–:20sec Front to Back Hops

1 Round:

–200m Run

–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

Specific Warm-Up/ Build Up 1xs:

–100m Hard Run

–12 KB Deadlift

–6ea Single Arm KB Swing

–6 Alt. Single-Leg Box Step Up

–3 Box Jump (step down)

KB Swing Specific Warm-Up 1x:

–8 KB Swing @ workout weight

Workout Prime 1x:

–200m Hard Run (or workout distance)

–5 Box Jump

–8 Swings

WOD

Metcon (AMRAP – Rounds)

EMOM 12 min:

Min 1: Run 200 meters

Min 2: 20 Box Jump (24/20)

Min 3: 20 Swing (70/53)

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 Swing (35/26)

Accessory/Post Work

Warm-up (No Measure)

3 Rounds:

100′ Double KB Front Rack Carry

20 Hollow Rocks

100′ Farmers Carry

20 Russian Twist

LIFT

WOD

Sweat Panda CrossFit FORTUNA – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

A. Burgener Warm-Up x3

B. Muscle Clean Warm-Up

Strength

A: Muscle Clean (2-2-2-2-2-2-2-2-2-2)

10 rounds – Every 90 seconds, perform:

2x muscle clean (Work up to a max double)

B: Power Clean & Push Jerk (1)

In 10 minutes, work up to a heavy 1x power clean + 1x push jerk

C: Metcon (AMRAP – Reps)

Complete 5 rounds for max reps of:

-30 second max rep clean and jerk (50% of above)

-30 seconds rest

Cool Down

Warm-up (No Measure)

Athlete Cool Down

Burgener Clean Warm-Up (No Measure)

Shrug From Hang

High Elbows From Hang

Turn-over from Hang (no re-dip)

Rack to 1/4 Squat

Rack to Full Squat

Hang Power Clean

SATURDAY TEAM WOD

WOD

Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Dynamic 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):

80 Alternating Dumbbell Snatches (53/35)

40 Single-Arm Dumbbell Thrusters (53/35) (*even amount both arms)

200m Partner Run

60 Alternating Dumbbell Snatches (53/35)

30 Single-Arm Dumbbell Thrusters (53/35)*

400m Partner Run

40 Dumbbell Snatches (53/35)

18 Single-Arm Dumbbell Thrusters (53/35)*

4 x 200m Relay (one partner runs at a time)

Cool Down

Warm-up (No Measure)

THE WALK AROUND

10/09/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Dynamic Warm-Up (No Measure)

High knee pulls

High Knees

Quad Pulls

Toy Soldiers

Carioca

Shuffle

Butt Kicks

Skip for Height

Skip for Distance

Warm-up (No Measure)

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–10 Barbell Bent Over Row

–10 Strict Press

–10 Barbell Good Morning

–5-10 Rack Strict Press

WOD

A: Back Squat (2-2-2-2-2-2-2-2-2-2)

SPEED SETS

EMOM 10

60% 1RM

B: Bench Press (2-2-2-2-2-2-2-2-2-2)

SPEED SETS

EMOM 10

50% 1RM

Accessory/Post Work

Warm-up (No Measure)

Post Work 2xs:

-10ea Way & Direction Hip Circle

Couch Stretch 1x:

–:90sec-2min each side

10/08/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Athlete Chooses 1:

–400m Jog

–500m Row

–1.2k Bike

1 Round:

–10 Sumo Inchworm

–5 Bomber

–:20sec Dead Hang

–:30sec Plank Ups

Athlete Chooses 1:

–200m Jog

–250m Row

–.6k Bike

1 Round:

–5-10 Inchworm + Push Up

–10 Alt. T-Push Up

–10 Alt. Hip Touches

–10 Alt. Wall Plank

SPECIFIC WARM UP 15-25minutes

General KB or DB Warm-Up 1x:

–10 Double DB Deadlift

–10 Double DB Swing

–5ea Single Arm DB Clean

–5ea Single Arm DB Push Press

Specific DB Warm-Up 1x:

–8 Double DB Clean

–6 Double DB Push Press

–4 Double DB Clean & Jerk

WOD

Metcon (Time)

For Quality

800 meter run w/medball OR weight vest

then…

3 Rounds

–15 Double DB Deadlift

–15 Double DB Shoulder to Overhead

–15 Double DB Clean and Jerk

then….

800 meter run w/ medball or weight vest

Accessory/Post Work

Warm-up (No Measure)

Post Work 2xs:

–10 Cat Cow (slow)

–10ea Thoracic Rotation

10/07/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike or Row 6xs:

–:20sec Off

–:10sec On

1 Round:

–:30sec ea. True Hip Stretch

–10ea Lying Thoracic Rotation

–8 Goblet Squat

–4ea Alt. KB Reverse Lunge

–:30sec Bent Knee Hollow Hold

1 Round:

–5ea Spiderman + Rotation

–10ea Way Hip Circle

–8 Goblet Squat

–4ea Alt. KB Reverse Lunge

–:30sec Bent Knee Hollow Hold

SPECIFIC WARM UP 15-25minutes

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–10 Bent Over Row

–10 Muscle Clean

–10 Good Mornings

–10 Alt. Back Rack Elbow Rotations

Specific Barbell Warm Up 1x:

–3 Tempo Front Squat (:03sec down & up)

–5 Front Squat

WOD

Metcon (Weight)

EMOM 20 min:

Min 1: Easy Bike or Row

Min 2: 3 Front Squat

-Start at roughly 60% of your 1 RM and add 5-10 lbs each round of front squat to find a challenging set of 3

Accessory/Post Work

Warm-up (No Measure)

3 Rounds:

20 Abmat Sit-Up

15 Hip Extension

10 Landmine Rotation