Category Archives for "WOD"

05/12/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

1 Round:

–200 Meter Jog or 1min Bike/Row

–10 Bootstrapper

–12 Kettlebell Sumo Deadlift

–10 Scap Pull Up

–8 Russian Swing

–4 Kipping Pull Ups, Jumping Pull Up or Ring Row

1 Round:

–12/9 Calorie Bike or Rower

–5ea Spiderman Lunge + Rotation

–8 Medball Squat

–8 Medball Push Press (to target)

Handstand Push Up Specific Warm Up 1x:

–5 Pike Handstand Push Up

–3 Handstand Push-Up Negative or Negative Pike Handstand Push Up

–3 Handstand Push Up

Workout of the Day

Metcon (AMRAP – Rounds)

6 Rounds on the 5 min:

Rounds 1, 3, 5:

1 Round of “Helen-ish”

(Run 400 meters/15 Swings (53/35)/8 Pull Up

Rounds 2, 4, 6:

15 Wall Ball (20/14)/12/9 Cal Bike or Row/6 Handstand Push Up

6 Rounds on the 5 min Scaled Version:

Rounds 1, 3, 5:

1 Round of “Helen-ish”

(Run 200 meters/12 Swings (35/26)/6 Jumping Pull Up

Rounds 2, 4, 6:

12 Wall Ball (14/10)/12/9 Cal Bike or Row/6 Z Press

6 Rounds on the 5 min Minimal Gear Version:

Rounds 1, 3, 5:

1 Round of “Helen-ish”

(Run 400 meters/15 Swings (53/35)/9 Pull Up

Rounds 2, 4, 6:

15 Wall Ball (20/14)/150 meter Run/6 Handstand Push Up

6 Rounds on the 5 min Bodyweight Version:

Rounds 1, 3, 5:

400m Run

30 Walking Lunges

10 Hand Release Push Ups

Rounds 2, 4, 6:

30 Air Squat

150 Meter Run

10 Pike Handstand Push Up

Accessory/Post Work

Warm-up (No Measure)

Post Work 1x:

–:90sec per side Pigeon Stretch

–10ea Hip Internal Rotation

05/11/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

1 Round:

–50 Plyo Skier

–5- Sumo Inchworm

–15ea Fire Hydrant

–20- Glute Bridge

–:30-sec Alt. Dead Bug

1 Round:

–50 Toe Taps

–6- T-Push Up

–15ea Fire Hydrant

–20 Glute Bridge

–:30-sec Alt. Dead Bug

SPECIFIC WARM UP 15-25minutes

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–5-10 Bent Over Barbell Row

–5-10 Front Squat

–5-10 Good Morning

Specific Deadlift Warm Up 1x:

–5 Shin to Knee

–5 Knee to Mid Thigh

–5 Mid Thigh to Full Extension

–5 Deadlift

Strength

A: Metcon (No Measure)

Deadlift and Push Up:

2 Deadlift + 5 Push Up On the Min for 10 min

-use 50% of your 1 RM on the deadlift and focus on SPEED starting from a dead stop on each rep. Use a band for the push up if possible and focus on speed as well.

Scaled Version:

Deadlift and Push Up

2 Deadlift + 5 Push Up from Knees On the Min for 10 min

-use 50% of your 1 RM on the deadlift and focus on SPEED starting from a dead stop on each rep.

Dumbbell Deadlift and Push Up

5 Deadlift + 5 Push Up On the Min for 10 min

-use moderate weight on the deadlift and focus on SPEED starting from a dead stop on each rep. Use a band for the push up if possible and focus on speed as well.

Bodyweight Version:

10ea Single Leg Balance w/ T-Hold + 5 Tempo Push Up On the Min for 10 min

-Tempo is :03sec up & down

B: Metcon (No Measure)

Back Squat and Seated Box Jump

2 Back Squat + 5 Seated Box Jump on the Min for 10 min

-use 50% of your 1 RM on the back squat and focus on SPEED. Use a box height you are comfortable with but still challenges you.

Back Squat and Seated Box Jump

2 Back Squat + 5 Seated Box Jump on the Min for 10 min

-use 50% of your 1 RM on the back squat and focus on SPEED. Use a box height you are comfortable with but still challenges you.

Dumbbell Squat and Seated Box Jump

2 Dumbbell Squat + 5 Seated Box Jump on the Min for 10 min

-use moderate weight on the back squat and focus on SPEED. Use a box height you are comfortable with but still challenges you.

Bodyweight Version:

6 Tempo Wall Squat + 5 Kneeling Jump on the Min for 10 min

-Tempo is :03sec up & down

Accessory/Post Work

Warm-up (No Measure)

2 Rounds for Quality:

10 Scap Pull Up

7 1/4 Turkish Get Up (right)

10 Scap Push Up

71/4 Turkish Get Up (left)

10 Diagonal Band Pull Apart/side

05/10/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL/ SPECIFIC WARM UP 5-20minutes

1 Round:

200 Meter Jog or 1min Bike/ Row

Dynamic Warm Up :30sec ON of each movement:

–Jumping Jacks

–Toe Touches

–Alternating Lateral Lunge

–Small to Big Arm Circles Forward

–Small to Big Arm Circles Backwards

–Forward Jumping Jacks

–Inchworm + Push Up

–Alternating Quad Stretch (in place)

–Prone Lying Leg Crossover

–Scissor Jumping Jack (feet moving forward and back)

Kettlebell Warm Up 1xs:

–10 Kettlebell Sumo Deadlift

–6ea Single Arm KB Swing

–4ea Single Kettlebell Front Rack Squat

–4ea Single Arm Kettlebell Push Press

–4ea Single Side Kettlebell Clean

Gymnastics Warm Up 1x:

–8 Kip Swing

–4 Kipping Knee Raise

–3 Toes to Bar or Kipping Knee Raise

–3 Kipping Pull Up or 3 Jumping Pull Up

–2 Jumping or Banded Bar Muscle Up or Jumping C2B

–1 Bar Muscle or Variation

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

For Quality:

1 mile Jog

then…

Easy AMRAP 8 min

7 Single Arm Swing/side (53/35)

5 Single KB Front Rack Squat/side

7 Single Arm KB Push Press/side

5 Single Arm KB Squat Clean/side

20 Hip Bridge

…1 mile Jog

then…

Easy AMRAP 8 min

3 Toes to Bar

3 Kipping Pull Up

3 Bar Muscle Up

20 Abmat Sit Up

For Quality Scaled Version:

8 min Jog

then…

Easy AMRAP 8 min

7 Single Arm Swing/side (35/26)

5 Single KB Front Rack Squat/side

7 Single Arm KB Push Press/side

5 Single Arm KB Squat Clean/side

15 Hip Extension

8 min Jog

then….

Easy AMRAP 8 min

3 Laying Leg Raise

3 Feet Elevated Ring Row

3 Low Ring Transition + Jumping Ring Dip

15 Abmat Sit Up

Minimal Gear Version:

1 mile Jog

then…

Easy AMRAP 8 min

7 Single Arm KB/DB Swing/side (53/35)

5 Single KB/DB Front Rack Squat/side

7 Single Arm KB/DB Push Press/side

5 Single Arm KB/DB Squat Clean/side

20 Hip Extension or 20 Good Morning

1 mile Jog

then….

Easy AMRAP 8 min

3 Toes to Bar or V-Up

3 Kipping Pull Up

3 Bar Muscle Up

20 Abmat Sit Up

For Quality Bodyweight Version:

1 mile Jog

then…

Easy AMRAP 8 min

7ea Single Leg Glute Bridge

5ea Single Leg Squat

7 T- Push Up

5 Plank to Squat

20 Superman

1 mile Jog

then….

Easy AMRAP 8 min

6 V-Up

9 Plank Ups

12 Push Up + Shoulder Tap

20 Sit Up

Accessory/Post Work

Warm-up (No Measure)

Post Work 1x:

–2min per side Banded Hamstring Stretch

–1min per side Banded Lying Crossover Stretch

SATURDAY TEAM WOD

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 (Time)

Partner Workout

10 Alternating Rounds:

15 DB Deadlifts (50/35)

12 DB Hang Cleans

9 DB Shoulder to Overhead

Partner A Holds Plank while Partner B Completes Round; Partner 200m every 2 Rounds Completed.

Cool Down

Warm-up (No Measure)

THE WALK AROUND

05/07/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Equipment needed:

–Barbell.

–Jump Rope.

Jump Rope 3xs:

–:20sec ON

–:10sec OFF

//Jump rope any variation.//

Dynamic Warm Up 1 Round:

–5 Inchworm + Push Up

–5-10 Hop Up

–10 Alternating Lateral Lunge

–5ea Samson Lunge

Jump Rope 3xs:

–:20sec ON

–:10sec OFF

//Jump rope any variation.//

SPECIFIC WARM UP 15-25minutes

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–5 Muscle Clean

–10 Alternating Elbow Front Rack Rotations

–5 Strict Press

–5-10 Good Morning

Thruster Specific Warm Up 1x:

–5 Front Squat

–5 Push Press

–5 Thrusters (on coach’s call)

Workout of the Day

Speal Vs. Dutch (Time)

For Time:

10-8-6-4-2

Thruster (135/95)

50-40-30-20-10

Double Under

Goal: Sub 7 min
For Time Scaled Version:

10-8-6-4-2

Thruster (Appx. 55-60% 1RM)

80-60-40-20-10

Single Under

Goal: Sub 7 min

For Time Minimal Gear Version:

10-8-6-4-2

Dumbbell Thruster (60’s/40’s)

50-40-30-20-10

Double Under

Goal: Sub 7 min

For Time Bodyweight Version:

20-16-12-8-4

Lunge, Lunge, Squat

100-80-60-40-20

Toe Taps

Goal: Sub 7 min

Accessory/Post Work

Warm-up (No Measure)

Gymnastics Pushing Progression

Perfect Push Up

3 x 8 reps (add weight or band tension if this is easy)

05/06/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Equipment needed:

–Bike, Rower

–Mini Bands.

–Barbell.

–Box.

EVERY MINUTE ON THE MINUTE x 3 Rounds:

Minutes 1: 100 Meter Run OR :45sec Bike, Row

Minute 2: Bootstrapper, Thoracic Rotation, Ragdoll (No PVC)

Minute 3: 10 Banded Good Morning + 10 Band Pull Aparts + 5 Banded Press

For minutes 2,5, & 8 switch up the dynamic movement.

SPECIFIC WARM UP 15-25minutes

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–5 Bent Over 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 Drop 2″”

–3 Drop below parallel

–3 Hang Clean (power or squat)

Power Clean & Jerk Specific Warm Up 1x:

–3 Power Clean

–3 Push Jerk

–3 Split Jerk

–3 Power Clean and Jerk

Workout of the Day

A: Clean and Jerk (1)

15 Minutes to find a heavy single

B: Metcon (AMRAP – Rounds)

EMOM 12 min:

Min 1: 20 Box Jump (24/20)

Min 2 15 Burpee

Min 3: 5 Clean and Jerk (185/125)

EMOM 12 min Scaled Version:

Min 1: 15 Box Jump OR Step Up (20/16)

Min 2 10 Burpee

Min 3: 5 Clean and Jerk (Appx. 70-75% 1RM)

EMOM 12 min Minimal Gear Version:

Min 1: 20 Box Jump (24/20)

Min 2 15 Burpee

Min 3: 5 Dumbbell Clean and Jerk (75’s/55’s)

EMOM 12 min Bodyweight Version:

Min 1: 20 Box Jump or Bench Alt. Step Up

Min 2 15 Burpee

Min 3: 8 Plank to Squat + Rocket Jump

Accessory/Post Work

Warm-up (No Measure)

Post Work 1x:

–2min per side Banded Hamstring Stretch

–1min per side Banded Lying Crossover Stretch

05/05/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

Equipment needed:

–Bike, Rower .

–25-10# Plate.

–Barbell.

–Dumbbell.

–Pull Up bar space.

1 Round:

–:90sec Bike, Row

–12 Alternating Plate Overhead Lunge

–10 Plate Swing

–5 Burpee Jump Onto Plate

–:15sec Dead Hang

–5ea Single Leg Pike Compression

1 Round:

–:90sec Bike, Row or Ski Erg

–12 Alternating Plate Overhead Lunge

–10 Plate Swing

–5 Burpee Jump Onto Plate

–8 Scap Pull Up

–10 Pike Compression

SPECIFIC WARM UP 15-25minutes

Pull Up/ Toes to Bar Specific Warm Up 1x:

–:15sec Hollow Hold

–:15sec Arch Hold

–8 Kip Swing

–3 Kip Swing + 1 Pull Up or Jumping Pull Up

–:15sec Hollow Hold

–:15sec Arch Hold

–3 Kip Swing + 1 Kipping Knee Raise

–3 Kipping Pull Ups + 3 Toes to Bar

Specific Barbell Warm Up 1x:

–10 Alternating Front Rack Elbow Rotations

–5 Front Squats

–10 Alternating Front Rack Lunges

Specific Dumbbell Snatch Warm Up 1x:

–6 Alternating Dumbbell Snatch (resetting each rep)

–6 Alternating Dumbbell Snatch

Workout of the Day

Metcon (Time)

5 Rounds For Time:

10 Alternating Front Rack Lunge (155/105)

15 Pull Up

10 Alt. Dumbbell Snatch (50/35)

15 Toes to Bar

Goal: Sub 16 min

4 Rounds For Time Scaled Version:

10 Alternating Front Rack Lunge (105/75)

10 Inverted Row

10 Dumbbell Snatch (35/20)

10 Straight Leg Sit Up OR Hanging Knee Raise

Goal: Sub 16 min

5 Rounds For Time Minimal Gear Version:

10 Alternating Dumbbell Front Rack Lunge (65’s/45’s)

15 Pull Up

10 Dumbbell Snatch (70/50)

15 Toes to Bar

Goal: Sub 15 min

5 Rounds For Time Bodyweight Version:

30 Walking Lunges

15 V-Up

20 Alt. Wall Plank

10 Burpees

Goal: Sub 15 min

Accessory/Post Work

Warm-up (No Measure)

3 Rounds for Quality:

:20 sec per side Alternating Bird Dog

:20 second per side Single Leg Balance w/ T-hold

05/04/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

Equipment needed:

–Bike, Rower .

–Kettlebell of moderate load.

–Barbell.

Bike, Row 2xs:

–:45sec Easy

–:15sec Hard

1 Round:

–5ea Spiderman Lunge + Rotation

–10 Kettlebell Sumo Deadlift

–8 Goblet Squat

–4ea Goblet Reverse Lunge

Core 1 Round:

–:30sec Deadbug Hold

–:30sec Alt. Dead Bug

1 Round:

–5ea Lying Leg Swing

–10 Kettlebell Sumo Deadlift

–8 Goblet Squat

–4ea Goblet Reverse Lunge

Core 1 Round:

–::30sec Deadbug Hold

–:30sec Alt. Dead Bug

SPECIFIC WARM UP 15-25minutes

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–5 Bent Over Barbell Row

–5 Alternating Back Rack Lunges

–5 Goodmorning

Back Squat Specific Warm Up 1x:

Back Squat Build Up Sets 1x:

–6 Back Squat @ 35% (light)

–4 Back Squat @ 45% (light to moderate)

–4 Back Squat @ 55% (moderate)

–4 Back Squat @ 60-65% (moderate to heavy)

Strength

A: Back Squat (20)

(Appx. 60-65% 1RM)

Back Squat Scaled Version:

Establish a 15 rep Max Back Squat

Dumbbell Squat Minimal Gear Version

Find a heavy set of 20 Dumbbell Squats. If limited with weight work on a Tempo of :03sec up & down.

Bodyweight Version:

5 sets of 15 Tempo Squats

*Find an object and squat with it. Use a tempo of :03sec down & up.

B: Metcon (No Measure)

EMOM 12 min:

Min 1: 7 Push Press (heavy)

Min 2: 14 Alternating Dumbbell Bicep Curl (heavy)

Min 3: 20 Straight Arm Mini Band Pull Down

Min 4: Rest

EMOM 12 min Scaled Version:

Min 1: 7 Push Press (heavy)

Min 2: 14 Alternating Dumbbell Bicep Curl (heavy)

Min 3: 10 Straight Arm Mini Band Pull Down

Min 4: Rest

EMOM 12 min Minimal Gear Version:

Min 1: 7 Dumbbell Push Press (heavy)

Min 2: 14 Alternating Dumbbell Bicep Curl (heavy)

Min 3: 21 Straight Arm Mini Band Pull Down

Min 4: Rest

EMOM 12 min Bodyweight Version:

Min 1: 10 Strict Handstand Push Up or Pike Handstand Push Up

Min 2: 5 Plank Walk Out

Min 3: 20 Prone Thumb Raise

Min 4: Rest

Accessory/Post Work

Warm-up (No Measure)

Post Work 1xs:

–10ea Hip Circle

–5ea Internal Hip Rotation

05/03/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic Warm Up 1x:

–:20sec Small Arm Circles Forward

–:20sec Small Arm Circles Backwards

–:20sec Big Arm Circles Forward

–:20sec Big Arm Circles Backwards

–:20sec Toe Touches

–:30sec Inchworm + Push Up

–:30sec Alternating Spiderman

Workout of the Day

Metcon (Time)

Build the Base:

50-40-30-20-10-20-30-40-50

Calorie Bike

-Run 400 meters after each bike effort EXCEPT the last

*70-57-43-29-14-29-43-57-70 Row if no bike

Build the Base Scaled Version:

40-30-20-10-20-30-40

Calorie Bike

-Run 200 meters after each bike effort EXCEPT the last

Build the Base Minimal Gear:

50-40-30-20-10-20-30-40-50

No Push Up Burpee

-Run 400 meters after each effort EXCEPT the last

Build the Base Bodyweight Version:

50-40-30-20-10-20-30-40-50

No Push Up Burpee

-Run 400 meters after each effort EXCEPT the last

Accessory/Post Work

Warm-up (No Measure)

Post Work 1-2xs:

–10ea High Plank to Calf Stretch

–1-2min per side Sprinter Stretch

04/30/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

Equipment needed:

–Bike or Rower.

–2.5/5# Change Plates.

–Barbell.

Row or Bike 2xs:

–:20sec Easy

–:20sec Moderate

–:20sec Hard

*No rest between rounds.

1 Round:

–5 Bootstrapper

–5 Bomber

–5 Cat Cow

1 Round Shoulder Accessory: “YTW” : (using light change plates)

–8 “Y” Position

–8 “T” Position

–8 “W” Position

Row or Bike 2xs:

–:20sec Easy

–:20sec Moderate

–:20sec Hard

*No rest between rounds.

1 Round Shoulder Accessory: “YTW” : (using light change plates)

–8 “Y” Position

–8 “T” Position

–8 “W” Position

SPECIFIC WARM UP 15-25minutes

General Barbell Warm Up 1x:

–5 Muscle Clean

–5 Bent Over Barbell Row

–5 Bradford Press

–5 Strict Press

Rowing Specific Warm Up 2xs:

–10 Pull Using Just Legs

–10 Pulls Using Legs + Opening Hip

–10 Pulls Using Legs + Hip + Pull

*Rest :30sec-1min between rounds.

Workout of the Day

Metcon (Time)

For Time + Recovery/Endurance:

21-15-9

Cal Row

Push Press (135/95)

*15-11-6 Bike if no Rowers

Goal: 7 minutes

Bike or row to the 15 -20 minute mark after you complete the workout.

Scaled Version:

For Time + Optional Recovery/Endurance

17-12-6

Cal Row

Push Press (Appx. 50% 1RM)

*12-8-4 Bike

Minimal Gear Version:

For Time + Optional Recovery/Endurance

21-15-9

400 meter Run

21 Dumbbell Push Press (60’s/40’s)

300 meter Run

15 Dumbbell Push Press (60’s/40’s)

200 meter Run

9 Dumbbell Push Press (60’s/40’s)

Bodyweight Version:

For Time + Optional Recovery/Endurance:

21-15-9

400 meter Run

42 No Push Up Burpee + Shoulder Tap

300 meter Run

30 No Push Up Burpee + Shoulder Tap

200 meter Run

18 No Push Up Burpee + Shoulder Tap

Accessory/Post Work

Warm-up (No Measure)

3 Rounds:

:60 second Double Kettlebell Front Rack Hold

:30 sec Max Rep Weighted Sit Up

*Athletes should go right from one movement to the next and resting 1-2min between rounds.