Category Archives for "WOD"

06/12/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike or Row 6xs:

:20sec Easy

:10sec Hard

2-3xs:

6 Bootstrappers

6 Tempo Goblet Squat

6 T-Push Ups

6 Ring Row w/ a pause at the top

:20sec Reverse Grip Hang

Thruster Specific Warm Up 1x:

5 Muscle Clean

5 Front Squat

5 Push Press

5 Thruster

PERFORMANCE

Metcon (AMRAP – Rounds)

“Not Quite Fran”

0-2 min: 21 Thruster

2-4 min: 21 Weighted Pull Up

4-6 min: 15 Thruster

6-8 min: 15 Weighted Pull Up

8-10 min: 9 Thruster

10-12 min: 9 Weighted Pull Up

Notes: Athlete chooses the weight for each movement and round so there is a load element here. Adjust each set. You should be able to complete the work in under 1 min and not have to break into any more than 3-4 sets for each round/exercise.

FITNESS

Metcon (No Measure)

0-2 min: 15 Thruster

2-4 min: 15 Pull Up Progression

4-6 min: 12 Thruster

6-8 min: 12 Pull Up Progression

8-10 min: 9 Thruster

10-12 min: 9 Pull Up Progression

MINIMAL GEAR

Metcon (No Measure)

Sub Dumbbell Thruster for the Barbell but use the same structure

NO GEAR

Metcon (No Measure)

0-2 min: 15 Lunge, Lunge, Squat

2-4 min: 15 Hand Release Push Up

4-6 min: 12 Lunge, Lunge, Squat

6-8 min: 12 Hand Release Push Up

8-10 min: 9 Lunge, Lunge, Squat

10-12 min: 9 Hand Release Push Up

Accessory Work

Shoulder Maintenance (No Measure)

3×15 Push-Up Plus

3×15 Band Pull-Apart

3×10 Ring Row Protract/Retract

3×10 Standing “W” (5#/2.5# plate)

1×10 of Each: Lateral/45/Front Raise (5#/2.5# plate)

Cool Down

Warm-up (No Measure)

2min Couch Stretch

1min ea. Banded Lat Stretch

06/11/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Jump Rope 6xs:

:20sec ON

:10sec OFF

Notes: Any jump rope variation.

2xs:

10 Spiderman

:30sec Plank

:20sec ea. Side Plank

10 Russian Swing

5ea. Single Side KB Clean

PERFORMANCE

Metcon (Distance)

Odd Object

Max Distance in 10 min

Double KB, Dumbbell Front Rack, Plate carry

Notes: Each time you drop the weight complete 3 ground to overhead before starting the carry again.

FITNESS

Metcon (No Measure)

5 Rounds On the 2 min

100′ Odd Object Carry + 3 Odd Object Ground to Overhead

MINIMAL GEAR

Metcon (No Measure)

Same

NO GEAR

Metcon (No Measure)

Max Distance Run in 20 min

Notes: Run at an easy pace for 20min or go for a ruck.

Accessory Work

Warm-up (No Measure)

3 Rounds For Quality

20 Russian Twist

10 Pike Compression

:45 sec Plank

Notes: Superset Exercises going from one to the next. Rest as needed between rounds.

Cool Down

Warm-up (No Measure)

10ea Alt. Thoracic Rotation

:30sec ea. Thread the Kneedle

06/09/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike Run or Row 1x:

10min @ an easy pace

PERFORMANCE

Metcon (No Measure)

Stretch

:6 sec Eccentric Bulgarian Split Squat x 6/side

:60 sec Standing Hamstring Stretch

:90 sec Kneeling Glute Stretch/side

Strengthen

Tempo Squat 2 x 10 w/ :3 sec lowering and rising

Seated Banded Leg Curl 1 x 200

Banded Lateral Walk 2 x 50’/side

Stretch

:06 sec Eccentric Dumbbell Pull Over w/ :3 sec lowering and rising

:90 sec Pec Stretch

2 min Roll/Smash Upperback

Strengthen

Tempo Strict Press 2 x 10 w/ :3 sec lowering and :1 sec rising

Ring Row 1 x 50

Rear Delt Raise 2 x 15

FITNESS

Metcon (No Measure)

Same

MINIMAL GEAR

Metcon (No Measure)

Minimal Gear

Sub DB’s for Squats and a Light DB Row for Ring Row if needed.

NO GEAR

Metcon (No Measure)

Same

Accessory Work

Warm-up (No Measure)

No Accessory

Cool Down

Warm-up (No Measure)

No post work is necessary

06/09/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Choose 1:

400m Run

500m Row

1k Bike

1x Skipping Warm Up:

50-100ft Forward Skip

50-100ft Backwards Skip

50-100ft ea. Lateral Skip

50-100ft Skip for Height

50-100ft Skip for Distance

50-100ft Skip for Speed

PERFORMANCE

Metcon (Time)

Flow Workout

5 min Row

40 Mini Band Good Morning

10 Hanging Hip Touch

5 Turkish Get Up/Side

5 min Bike

40 Band Face Pull

20 Band Pull Apart

10 Scap Push Up

5 min Run

20 Alternating Single Leg Box Step Up

10 Cossack Squat

5 Wall Walk

FITNESS

Metcon (No Measure)

Same

MINIMAL GEAR

Metcon (No Measure)

Same with subbing a run for the row and bike if needed.

NO GEAR

Metcon (No Measure)

Flow Workout

5 min Run

40 Prisoner Good Morning

30 Shoulder Taps

:30/:30sec Side Plank

5 min Run

40 Scap Push Ups

20 Tempo Push Ups

10 Wall Slides

5 min Run

20 Alternating Lunges

10 Cossack Squat

5 Wall Walk

Accessory Work

Warm-up (No Measure)

Accumulate the following

4 min Wall Sit

3 min Hold at Top of Hip Extension

2 min Hold at 45 degree Sit Up

Cool Down

Warm-up (No Measure)

2-3min Forward Fold

10ea. Alt. High Plank Calf Stretch

06/08/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike or Row 1x:

3-5min

PVC Snatch Warm Up 2x:

5 Sumo Inchworm

10 Samson Lunge

10 Scap Push Up

10 PVC Pass Thru

5-10 PVC OHS

5-10 PVC Sotts Press

General BB Warm Up 1x:

10 Muscle Snatch

5 Snatch Push Press

5 Heaving Snatch Balance

5 Snatch Balance

Snatch Specific BB Warm Up

1x:

3 High Hang Snatch

3 Mid Thigh Hang Snatch

3 Mid Shin Power Snatch

Clean Specific BB Warm Up 1x:

3 High Hang Clean

3 Mid Thigh Clean

3 Mid Shin Clean

3 Push Press

3 Split Jerk

PERFORMANCE

A: 3 Position Snatch (1-1-1-1-1)

High Hang/Hang/Floor

B: 3 Position Clean & Jerk (1-1-1-1-1)

High Hang, Hang, Floor

FITNESS

Metcon (No Measure)

Same

MINIMAL GEAR

Metcon (No Measure)

3 x 6/arm: 3 Position Single Arm DB Power Snatch + 1 OHS

3 x 5: 3 Position DB Clean and Jerk

NO GEAR

Metcon (No Measure)

5 Rounds

3 Wall Walk w/ :03 second pause at the top

20 Hollow To Tuck

5 Inchworm + Eccentric Push Up + Shoulder tap w/ a pause

20 Superman

Accessory Work

Metcon (No Measure)

15-20 min Jog or 45-60 min bike ride at 70% effort

Notes: The bike ride is outside…that’s right, on your pedal bike, not the exercise one.
,

Cool Down

Warm-up (No Measure)

Shoulder Maintenance 2-3xs

8 Wall Slides

:20sec ea. Side Plank + External Rotation

06/06/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3xs:

200m Run

6-8 Sumo Inchworm

8 Romanian Deadlift

8 Bent Over Row

6 Kip Swing

6 Dips or Push Ups

Prime 1x:

5 Deadlift (light)

5 Hip to Bar

5 Deadlift (workout weight)

1-2 Bar Muscle Up

Notes: Hip to bar is practicing your kip for BMU by keeping your arms straight behind the bar and pressing down towards the bar.

PERFORMANCE

Metcon (Time)

For Time

Buy In: 800 meter Run

21-15-9 Deadlift (225/155)

12-9-6 Bar Muscle Up

Cash Out: 800 meter Run

Goal: Sub 15 min

FITNESS

Metcon (No Measure)

Buy In: 600 meter Run

21-15-9 Deadlift (185/115)

9-6-3 Low Ring Transition + Jumping Ring Dip

Cash Out: 600 meter Run

Goal: Sub 15 min

MINIMAL GEAR

Metcon (No Measure)

Buy In: 800 meter Run

21-15-9 DB Deadlift (70/50))

12-9-6 Bar Muscle Up

Cash Out: 800 meter Run

Goal: Sub 15 min

NO GEAR

Metcon (No Measure)

Buy In: 800 meter Run

42-30-18 No Push Up Burpee

21-15-9 Dips

Cash Out: 800 meter Run

Goal: Sub 15 min

Accessory Work

Warm-up (No Measure)

Accumulate :90 sec in an L-Sit

Goal: Just get it done but don’t exceed 6 sets on the bench

Notes: Each time you drop complete 5 Bench Press (155/95).

Cool Down

Warm-up (No Measure)

1min ea. Banded Lying Hamstring Stretch

1min ea. Banded Lying Crossover Stretch

06/05/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike, Row or Run:

3-5min Easy

1x:

10ea Lying Leg Swing

10ea Lying Leg Crossover

10 Kneeling Shoulder Tap

2xs:

15 Band Pull Aparts

10 Banded Press

10 Banded Squat

BB Warm Up 1x:

10 Muscle Clean

10 Front Squats

5 Strict Press

5 BTN Push Press

5 Back Squat

PERFORMANCE

Metcon (AMRAP – Rounds)

EMOM 20 min

1 Bear Complex (135/95)

Notes: Bear Complex: Power Clean, Front Squat, Push Press, Back Squat, BTN Push Press.

If you aren’t comfortable taking the bar to your shoulders just lower it and do another front squat + push press combo.

FITNESS

Metcon (No Measure)

EMOM 20 min

1 Bear Complex (95/65)

MINIMAL GEAR

Metcon (No Measure)

EMOM 20 min

1 DB Bear Complex (50’s/35’s)

Notes: Bear Complex: DB Power Clean, DB Front Squat, DB Push Press, DB Front Squat, DB Push Press.

NO GEAR

Metcon (No Measure)

EMOM 20 min

Min 1: 2 Shuttle Run

Min 2: 2 Burpees

Min 3: 4 Shuttle Run

Min 4: 4 Burpees

Notes: Increase each round with two reps. If you can’t increase maintain the reps you are doing or only add 1 rep per round. 1 shuttle run is 30ft.

Accessory Work

Warm-up (No Measure)

3 Rounds

10-15 Weighted Sit Up

100′ Sandbag or Plate carry

Notes: Rest 2-3 min between rounds.

Cool Down

Warm-up (No Measure)

3-Way Hip Stretch 3xs :20sec ea.

06/04/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 8min:

Min 1: :45sec Bike or Row

Min 2: 10ea Knee Push Away + 5 Hop Up

Min 3: 8 Scap Pull Up + 6 Ring Row

Min 4: 5 Push Up + 5 Box Jump (step down)

Prime 1x:

8 BB Front Squats

8 BB Push Press

4 Front Squat (workout weight)

4 Push Press (workout weight)

3 Pull Ups

3-5 Box Jumps

PERFORMANCE

Metcon (AMRAP – Rounds)

OTM 0-7 min

8 Front Squat (115/75)

8 Pull Up

OTM 8-14 min

8 Push Press (115/75)

8 Box jump (24/20)

FITNESS

Metcon (No Measure)

OTM 0-7 min

6-8 Front Squat (85/55)

6-8 Jumping Pull Up or Barbell Row w/ same weight

OTM 8-14 min

6-8 Push Press (85/55)

6-8 Box jump (lower height but keep it a jump if possible)

MINIMAL GEAR

Metcon (No Measure)

OTM 0-7 min

8 DB Squat (50’s/35’s)

8 Pull Up

OTM 8-14 min

8 DB Push Press (50’s/35’s)

8 Box jump (24/20)

NO GEAR

Metcon (No Measure)

OTM 0-7 min

8 Air Squats

8 See-Saw Plank

OTM 8-14 min

8 Hand Release Push Ups

8 High Knee Tuck or Jump Over Object

Accessory Work

Warm-up (No Measure)

Shoulder Maintenance

Accumulate 200 reps of a seated mini band leg curl and seated calf raise

Cool Down

Warm-up (No Measure)

5min Easy Bike

2min ea. Side Pigeon Stretch

06/03/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike or Row 1x:

5min Easy

1x:

10 PVC Pass Thru

10 PVC Around the World

10 PVC Good Morning

10 PVC Rotation

10 PVC OHS

General Snatch Warm Up 1x:

5-10 Snatch Deadlift

5-10 Muscle Snatch

5-10 Snatch Press

5-10 OHS

Skill Transfer Snatch Warm Up 1x:

5 Snatch Push Press

5 Snatch Balance (landing in power position)

5 Snatch Low Pull

5 Snatch High Pull

5 Muscle Snatch

Specific Snatch Warm Up 1x:

3 High Hang Power Snatch

3 Mid Thigh Power Snatch

3 Mid Shin Power Snatch

PERFORMANCE

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

B: Metcon (No Measure)

Accessory Lifts

Kneeling Landmine Press: 3 x 8/side

Weighted Sit Up: 3 x 15-20

FITNESS

Metcon (No Measure)

Same but sub weighted sit ups for regular ones

MINIMAL GEAR

Metcon (No Measure)

DB Power Snatch: 5 x 8-12/side (depending on available weight)

Single Arm DB or KB Press: 3 x 8/side

Weighted Sit Up: 3 x 15-20

Notes: Treat it as a heavy day and choose challenging weights!

NO GEAR

Metcon (No Measure)

5 Rounds

10 1-1/4 Air Squats

:20sec-:30sec L-Sit or V-Sit Hold

8 1-1/4 Lateral Lunge

:45sec Superman Hold

:30sec ea. Single Leg Balance

Accessory Work

,: Metcon (Time)

For Time

30/25 Cal Row

30 Burpee

30/25 Cal Row

Goal: Sub 6 min,For Time

30/25 Cal Row

30 Burpee

30/25 Cal Row

Goal: Sub 6 min
,

Cool Down

Warm-up (No Measure)

Shoulder Accessory 3xs 10ea:

Front Raise

Lateral Raise

Bent Over Row

Notes: Use a 2.5# or 5# plate.

06/02/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Choose 1:

500m Row

400m Run

1k Bike

2xs:

30 Plyo Skier

10 Spiderman

10 Alt. Box Step Up

8/8 Single Arm KB Swing

6 Goblet Squats

:20sec ea. Side Plank

DB Snatch Warm Up 1x5ea:

Single Side Deadlift

Single Arm Swing

Single Arm C&J

Snatch

PERFORMANCE

Metcon (Time)

For Time

50 Wall Ball (20/14)

100 Alternating DB Snatch (50/35)

200 Double Under

400 meter Run

200 Double Under

100 meter Single Arm Farmers Carry/side (50/35)

50 Box Step Over w/ Med Ball (24/20)

Goal: Sub 35 min

FITNESS

Metcon (No Measure)

For Time

30 Wall Ball (20/14)

65 Alternating DB Snatch (35/25)

200 Single Under

400 meter Run

200 Single Under

100 meter Single Arm Farmers Carry/side (35/20)

30 Box Step Over w/ Med Ball (24/20)

Goal: Sub 35 min

MINIMAL GEAR

Metcon (No Measure)

Same

NO GEAR

Metcon (No Measure)

For Time

50 Squat Jumps

50 Alt. Wall Plank

200 Toe Taps or Jump Rope

400 meter Run

200 Double Taps

:90sec ea. Start Fish Plank (accumulate)

50 Alt. Reverse Lunge to a High Knee

Accessory Work

Warm-up (No Measure)

5 Rounds

:20 sec Farmers Carry Hold

:20 sec Double KB Front Rack Hold

:20 sec Double KB OH Hold

Notes: Athlete chooses the weight. Goal is to not put the weight down at all between rounds.

Cool Down

Warm-up (No Measure)

2min Couch Stretch

10ea Alt. Thoracic Rotation

:30sec ea. Thread the Kneedle