Category Archives for "WOD"

04/29/2021

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

–5-2.5# change plates.

Bike, Row 3xs:

–:45sec Easy

–:15sec Hard

2 Round:

–5ea Thoracic Rotation

–10 Plate Front Raise

–10 Bent Over Fly

–:20sec ea. Side Plank + External Rotation

–:30 Deep Squat Hold

SPECIFIC WARM UP 15-23minutes

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–5 Muscle Squat Clean

–10 Kang Squat

Strength

A: Back Squat (3-2-1)

10 Minutes to Complete

B: Barbell Row (5-5-5-5-5)

Accessory/Post Work

Warm-up (No Measure)

Perfect Ring Dip:

4 x 10 reps (add weight if this is easy)

04/28/2021

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

1 Round:

–200 Meter Run or 1min Bike/ Row

–10 Sumo Inchworm

–10ea Samson Lunge

–:20sec Dead Hang

–10-15 Scap Pull Up

1 Round:

–200 Meter Run or 1min Bike/Row

–10 Cobra to Downward Dog

–10 Alternating Lunge Steps

–10 Alternating Hanging Hip Touch

–10-Scap Pull Ups

Progressive Burpee Complex Specific Warm Up 1x:

–2 Progressive Burpee Complex

Kipping Pull Up Specific Warm Up/Skill Work 1xs:

–6 Kip Swing

–3 Kip Swing + Press Down

–3 Kip Swing + Pull Up or Pull Up Attempt

–3 Kip Swing + 1 Pulls Ups w/ a push away from the top or Pull Up Attempt

*Add a weight vest, medball, or medball to the run if your athlete plans to use one

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP 16 min:

3 x Progressive Burpee Complex

12 Pull Up

18 Alternating Jumping Lunge

200 meter Run

-Optional: Wear a 20/14 lb vest

Goal: 5+ Rounds

AMRAP 16 min Scaled Version:

2 x Progressive Burpee Complex

12 Jumping P ull Up

18 Alternating Lunge Steps

200 meter Run

Gaol: Just get it done

AMRAP 16min Minimal Gear Version:

3 x Progressive Burpee Complex

12 Pull Up

18 Alternating Jumping Lunge

200 meter Run

-Wear a 20/14 lb vest

Goal: Just get it done

AMRAP 16min Bodyweight Version:

3 x Progressive Burpee Complex

12 Table Row or Backpack Bent Over Row

18 Alternating Jumping Lunge

200 meter Run

Goal: Just get it done

Accessory/Post Work

Warm-up (No Measure)

2 Rounds For Quality:

10 Crossbody Dumbbell Deadlift

10 Goblet Good Morning

10ea Weighted Russian Twist

04/27/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL/SPECIFIC WARM UP 5-20minutes

Equipment needed:

–Bike, Rower.

–Light to moderate Kettlebell or Dumbbell.

1 Round:

–1min Bike, Row

–10ea Lying Leg Swing

–5ea Lying Leg Crossover

–5 Roll Over V Sit

–10 Straight Leg Sit Up

1 Round:

–1min Bike, Row

–6 Kip Swing

–3 Kip Swing + Stop + 3 Kip Swing

–3 Kipping Knee Raise

–3 Knees to Elbow or as close as possible

–3 Toes to Bar

1 Round:

–1min Bike, Row

–6ea Single Arm Kettlebell Swing

–3ea Single Arm Kettlebell Swing + Pull Back

–3ea Single Arm Kettlebell Snatch

–3ea Single Arm Clean & Jerk

Workout of the Day

Metcon (Time)

4 Rounds OR 30 min/whichever comes first:

30 Cal Bike

10 Toes to Bar

10 Single Arm Kettlebell Russian Swing/side (35/26)

10 Kettlebell Clean and Jerk/side

10 Kettlebell Snatch/side

*43 Cal Row if no Bikes

Scaled Version:

4 Rounds OR 30 min/whichever comes first:

3 min Bike or Row

10 Straight Leg Sit Up

10 Single Arm Dumbbell Russian Swing/side (35/26)

10 Dumbbell Hang Clean and Jerk/side

10 Dumbbell Hang Snatch/side

Minimal Gear Version:

4 Rounds OR 30 min/whichever comes first:

600 meter Run

10 Toes to Bar

10 Single Arm Kettlebell Russian Swing/side (44/26)

10 Kettlebell Clean and Jerk/side

10 Kettlebell Snatch/side

Bodyweight Version:

4 Rounds OR 30 min/whichever comes first:

600 meter Run

10 V-Up

10 Inchworm + Push Up

10 Hand Release Push Ups

10 Alternating Wall Plank

Accessory/Post Work

Warm-up (No Measure)

2 Rounds for Quality:

:30 sec Cobra Pose

10 Eccentric Stiff Legged Deadlift w/ :06 sec lowering and regular return

:30 sec each Pec Stretch

10 Eccentric Dumbbell Pullover w/ :06 sec lowering and regular return

04/26/2021

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

–Medball.

–Barbell.

2 Rounds:

–30 Jumping Jacks

–5ea Spiderman Lunge + Rotation

–10 Medball Deadlift

–8 Medball Squats

–6 Medball Alternating Lunges

–:30sec Plank on Elbows

SPECIFIC WARM UP 15-25minutes

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–5 Bent Over Row

–5 Muscle Clean

Power Clean Specific Warm Up 1x:

–3 High Hang Power Clean

–3 Hang Power Clean

–3 Power Clean

Wall Ball Specific Warm Up 1x:

–Have athletes set up arm’s length away from the wall

–6 Medball Squats focusing on keeping their chest up

–6 Medball Push Press focusing on consistently hitting their wall target

–6 Wall Ball

Power Clean Build Up Sets

Workout of the Day

Spealer 2 (Time)

3 Rounds For Time:

20 Wall Ball (20/14)

20 Power Clean (135/95)

Goal: Sub 10 min

Warm-up (No Measure)

3 Rounds For Time Scaled Version:

15 Wall Ball (20/14)

15 Power Clean (APPX. 50% 1RM)

Goal: Sub 12 min

3 Rounds For Time Minimal Gear Version:

20 Wall Ball (20/14) OR Dumbbell Thruster (30’s/20’s)

20 Dumbbell Power Clean (60’s/40’s)

Goal: Sub 12 min

3 Rounds For Time Bodyweight Version:

30 Plank to Squat

20 Burpee Broad Jump

Goal: Sub 12 min

Accessory/Post Work

Warm-up (No Measure)

3 Rounds NOT for time:

10ea Single Arm Dumbbell Row + Static Hold

10ea Diagonal Band Pull Apart

10 Plate Front Raise

10 Scap Pull Up

SATURDAY TEAM WOD

WOD

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)

With a Partner:

6 Rounds/each:

20 Alternating DB Snatches

12 Lateral Burpee over DB

(IGYG Rounds)

4 Rounds/each:

Partner Relay Sprints

Then: 100 Alt. Goblet Lunges

Cool Down

Warm-up (No Measure)

THE WALK AROUND

04/23/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Equipment needed:

–Bike, Rower.

–Jump Rope.

–Ropes for climbing or pull up bar space.

Dynamic Warm Up 1x :30-:45sec ON for each movement:

–Jump Rope (any variation)

–Cobra to Downward Dog

–Roll Over V Sit

–Jump Rope (any variation)

–Toe Touches

–Sky Reach

–Jump Rope (any variation)

–Spiderman

–Sampson Lunge

DB Front Squat Specific Warm Up 1x:

–5 Front Squats @ quarter depth

–5 Front Squats @ parallel depth

–5 Front Squats @ full range of motion

Workout of the Day

Metcon (AMRAP – Reps)

AMRAP 30 min:

3 min Row, Bike for Calories

50 Double Under

7 DB Front Squats (50/35)

9 Strict Pull -Ups or 1 Legless Rope Climb

AMRAP 30 min Scaled Version:

3 min Bike/Row or Calories

70 Single Under

5 DB Front Squats

9 Body Row

AMRAP 30 min Minimal Gear Version:

3 min Run for Distance

50 Double Under

5-7 Dumbbell Front Squat

9 Strict Pull Up

AMRAP 30 min Bodyweight Version:

3 min Run for Distance

50 Toe Taps or Lateral Hops

18 Alternating Front Foot Elevated Reverse Lunge

9 Table Row or Backpack Bent Over Row

//Increase the weight on the Front Squat with each round.//

Accessory/Post Work

Warm-up (No Measure)

Optional Accessory Work:

2 Rounds For Quality:

–12ea Single Arm DB Row

1 Round:

–Accumulate 75 reps of a Banded Press

04/22/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Equipment needed:

–Foam Roller.

–Barbell.

–Squat racks.

Foam Roll 1x:

–1min Foam Roll T-Spine

–1min per side Foam Roll Quads

1 Round:

–10ea Lying Leg Swing

–5ea Lying Leg Crossover

–10ea Fire Hydrant

–10ea Single Leg Glute Bridge

–:30sec Alt. Dead Bug

3-Way Squat Warm Up 1x:

–5 Narrow Air Squat

–5 Air Squat

–5 Sumo Squats

1 Round:

–10ea Fire Hydrant

–10ea Single Leg Glute Bridge

–:30sec Alt. Dead Bug

3-Way Squat Warm Up 1x:

–5 Narrow Air Squat

–5 Air Squat

–5 Sumo Squats

SPECIFIC WARM UP 15-25minutes

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–5 Front Squats

–10 Back Rack Lunges

Specific Barbell Warm Up 1x:

–5 Back Squat w/ a :03 sec pause at the bottom

–5 Back Squat at a normal tempo

Strength

A: Back Squat (6-4-2)

Warm-up (No Measure)

Back Squat Minimal Gear Version:

Dumbbell/Kettlebell Squats

Set 1: 16-12 reps

Set 2: 12-8 reps

Set 3: 8-4 reps

//Adjust reps based on weight available. Go on a tempo of :03sec up and down if you don’t have heavy enough weight.//

Bodyweight Version:

5 Rounds For Quality

10 Tempo Heel Elevated Narrow Squat

8ea Tempo Bulgarian Split Squat

:30sec Superman Hold

//Tempo is :03sec up and down.//

B: Warm-up (No Measure)

Accessory Lifts:

Every 2:30 x 3 sets:

Bulgarian Split Squat

3 x 8/side

Every 2:30 x 2 sets:

Hack Squat

2 x 15

Accessory/Post Work

Warm-up (No Measure)

Gymnastics Pushing Progression

Perfect Push Up

4 x 10 reps (add weight or band tension if this is easy)

Push Up Modifications:

Elevated Push Up.

Knee Push Ups.

Push Up Extra Challenge:

Ring Push Up.

Weighted Push Up.

Banded Push Up.

04/21/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

–Bike, Rower,.

–25#-45# Plate.

–MedBall.

–Barbell.

–Box.

Bike, Row 4xs:

–:20sec Easy

–:10sec Hard

1 Round:

–:20sec Plyo Skier

–10 Sumo Inchworm

–10 Scap Push Up

–12 Medball Deadlift

–8 Medball Squat

Bike, Row 4xs:

–:20sec Easy

–:10sec Hard

1 Round:

–:20secIn-n-Out Plate Jump

–10 Bootstrapper

–10 Push Ups or Knee Push Ups

–12 Medball Deadlift

–8 Medball Squat

SPECIFIC WARM UP 15-25minutes

Barbell General Warm Up 1x:

–5 Romanian Deadlift

–5 Front Squat

–5 Strict Press

–5 Push Press

–5 Good Morning

Sumo Deadlift High Pull Teaching Progression 1x:

–5- Sumo Deadlift

–5- Sumo Deadlift & Shrug (slow)

–5- Sumo Deadlift & Shrug (fast)

–5 Sumo Deadlift High Pull

Workout of the Day

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest
Wallball: 20/14

Barbell: 75/55

Box: Both 20″

Metcon (No Measure)

“Fight Gone Bad” Scaled Version:

3 rounds, :45 seconds per station. Rest :15 seconds between exercises

Wall Ball (14/10)

Sumo Deadlift High-pull (55/35)

Box Step Up (20)

Push Press (55/35)

Row Calorie

Rest 1 min

“Fight Gone Bad” Minimal Gear Version:

3 rounds, 1 min per station, of:

Wall Ball (20/14)

Kettlebell Sumo Deadlift High-pull (53/35)

Box Jump (20)

Dumbbell Push Press (35’s/25’s)

Shuttle Run (10 meters down, 10 meters back)

Rest 1 min

“Fight Gone Bad” Bodyweight Version:

3 rounds, 1 min per station, of:

Plank to Squat

Hand Release Push Up

Hop Over an Object

Sit-Up

Shuttle Run (10 meters down, 10 meters back)

Rest 1 min

Accessory/Post Work

Warm-up (No Measure)

Eccentric Accessory:

Eccentric Split Stance Deadlift:

–2 x 6/side with :06 second lowering and regular return

Stretch:

2min each side Couch Stretch

:90sec-2min Box Shoulder Stretch

04/20/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Equipment needed:

–Bike, Row .

Easy AMRAP 10min:

–:45sec Bike, Row

–5ea Spiderman

–5 Inchworm + Push Up

–10 Scap Pull Up

–10 Alternating Lunges

*Increase speed on the bike, rower, or ski erg with each round.

SPECIFIC WARM UP 15-25minutes

Burpee Pull Up Specific Warm Up 1x:

–3- Burpees

–5 Jumping Pull Ups

–3 Burpee Pull Ups

Air Squat Specific Warm Up 1x:

–10 Air Squat

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 min:

3 Reps of: 3 Burpee Pull Up + 9 Squats

18/15 Cal Bike

Goal: 5+ Rounds

(26/21 Cal Row if no Bikes)

AMRAP 15 min Scaled Version:

2 Reps of: 3 Burpee Jumping Pull Up + 9 Squats

15/13 Cal Bike

Goal: 5+ Rounds

(21/18 Cal Row if no Bike)

AMRAP 15 min Minimal Gear Version:

3 Reps of: 3 Burpee Pull Up + 9 Squats

200 meter Run

Goal: 5+ Rounds

AMRAP 15 min Bodyweight Version:

3 Rounds of: 5 Burpees + 10 Air Squats

200 meter Run

Goal: 5+ Rounds

Accessory/Post Work

Warm-up (No Measure)

3 Rounds for Quality:

10 Standing Teapot (right)

15 Hip Extension

10 Teapot (left)

:20 sec Bird Dog/side

04/19/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Equipment needed:

–Bike, Rower

–Mini Band.

–Barbell.

Row, Bike 3xs:

–2-min

*Add 2 :15sec bursts throughout.

1 Round:

–5 Bootstrapper

–20 Banded Good Morning or

–15 Band Pull Aparts

–5 Muscle Clean

–5 Reverse Grip Press

1 Round:

–10 Barbell Good Morning

–15 Band Pull Aparts

–5- Muscle Clean

–5- Reverse Grip Press

SPECIFIC WARM UP 15-25minutes

Toes to Bar Specific Warm Up 1x:

–6 Kip Swing

–3 Kip Swing + 3 Kipping Knee Raise

–3 Kipping Knee Raise + 1 Toes to Bar

–3 Toes to Bar

Burgener Clean Warm Up 1x:

–3 Down & Up

–3 Down & High Pull

–3 Down & Muscle Clean

–3 Drop 2″

–3 Drop below parallel

–3 Hang Clean (power or squat)

Workout of the Day

A: Clean and Jerk (1)

10 Minutes to find 1RM

B: Metcon (Time)

For Time:

50 Clean and Jerk (185/125)

-At the start of every minute complete 5 Toes to Bar

*Once completing the 50 reps ride the bike or rower at a moderate to strong pace till the clock hits 20 min.

*Goal: Sub 13 min

For Time Scaled Version:

50 Clean and Jerk (Appx. 70% 1RM)

-At the start of every minute complete 5 Straight Leg Sit Up

For Time Minimal Gear Version:

50 Dumbbell Clean and Jerk (70’s/50’s)

-At the start of every minute complete 5 Toes to Bar

For Time Bodyweight Version:

60 Squat Jumps

60 Hand Release Push Ups

60 Jumping Lunges

60 Alternating Wall Plank

-At the start of every minute complete 5 V-Ups

Accessory/Post Work

Warm-up (No Measure)

Post Work 1xs:

–10 Cat Cow (slow)

–1min Childs Pose

–:30sec per side Thread The Kneedle