Category Archives for "WOD"

05/08/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Run, Row or Bike 1x:

800m @ an easy pace

2-3xs:

30 Plyo Skier

10ea High Plank Calf Stretch

10ea Reverse Lunge

:15sec Dead Hang

10-15 Band Pull Aparts

Prime 1x:

3 Strict Pull Ups or Hard Ring Row

5 Box Jump (to a step down)

3 Box Jumps (jump down)

12 Air Squats

PERFORMANCE

Metcon (Time)

Single Modality

For Time

40 Strict Pull Up

80 Box Jump Over (24/20)

120 Squat

Goal: Sub 18 min

Notes: Wear a 20/14 lb Vest

FITNESS

Metcon (No Measure)

For Time

40 Ring Row

60 Box Jump Over (20/16)

80 Squat

Goal: Sub 18 min

MINIMAL GEAR

Metcon (No Measure)

Same

AT HOME

Metcon (No Measure)

For Time

40 Plank to Push Up or Table Row

80 Plyo Skiers or Jump on to something

120 Air Squats

Goal: Sub 18 min

Accessory Work

Warm-up (No Measure)

3 Rounds For Quality

15 Abmat Sit-Up

50 meter Zercher Carry (95/65)

Cool Down

Warm-up (No Measure)

5-10min Bike, Row or Walk

Notes: Do this after the workout at an easy pace.

Smash Calves

2min per side

05/07/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3xs:

30 Single Unders

5ea. Step Up + Rotation

10 Straight Leg Sit Up

5ea. Box Step Ups (no weight)

5ea. Single Arm KB Swing

3-5ea. KB Single Arm Push Press

Prime 1x:

6 Alt. Goblet Step Up

3ea. KB Snatch

6 Kip Swing

4 Kipping Leg Raise

2-3 T2B

20 Double Under

Notes: Use workout weight.

PERFORMANCE

Metcon (AMRAP – Rounds)

AMRAP 15 min

16 Alternating Goblet Step Up (70/53) (24″/20″)

16 KB Snatch (53/35) (8 reps each arm)

12 T2B

50 Double Under

Goal: 4+ Rounds

FITNESS

Metcon (No Measure)

AMRAP 15 min

16 Alternating Goblet Step Up (53/35) (24″/20″)

16 DB Hang Snatch (35/20) (8 reps each arm)

12 Hanging Knee Raise

70 Single Under OR :45 sec of DU Practice

Goal: 4+ Rounds

MINIMAL GEAR

Metcon (No Measure)

Same

AT HOME

Metcon (No Measure)

AMRAP 15 min

16 Alternating Lunges or Step Ups

16 Lateral Skater

12 Dragon Fly

70 Lateral Hops

Goal: 4+ Rounds

Accessory Work

Warm-up (No Measure)

50 Hack Squat (empty bar)

50 Bicep Curl

25 Banded Single Leg Good Morning/side

Notes: Finish one movement before moving onto the next. Rest as needed during or between exercises.

Cool Down

Warm-up (No Measure)

Pigeon Stretch 1x:

2min per side

Straddle Stretch 1x:

3min

05/06/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Front Rack Opener

2xs:

:30sec ea. Banded Tricep Stretch

:30sec ea. BB Tricep Smash

2xs:

5 Sumo Inchworm

10 Scap Push Up

:15sec Reverse Grip Hang

5 Hang Muscle Clean

5 Front Squat

5 Strict Press

Clean Skill Transfer 1x:

3 Push Press

3 Push Jerk

3 High Hang Power Clean

3 Hang Power Clean

3 Front Squat

Split Jerk Foot Work Drills 1x:

5 Jump & Land (no arms)

5 Jump & Land (arms, no weight)

5 Split Jerk w/ BB :02sec pause in landing position

PERFORMANCE

Power Clean + Front Squat + Split Jerk (1-1-1-1-1-1-1)

Find your best lift for the day while accumulating a total of 7 work sets.

Notes: Goal is no failed reps.

FITNESS

Metcon (No Measure)

Same with appropriate loading. Do a Hang Power Clean if needed.

MINIMAL GEAR

Metcon (No Measure)

DB Power Clean + DB Front Squat + DB Split Jerk

1-1-1-1-1

Notes: If you don’t have heavy loading complete the complex lifted above 3 times for a set of 1

AT HOME

Metcon (Time)

5 Rounds:

15ea. Split Curtsy Lunge

:30sec Bent Knee Hollow Hold

10 Steps Forward Bear Crawl

10 Steps Backwards Bear Crawl

10 Steps Each Lateral Bear Crawl

Accessory Work

Warm-up (No Measure)

AMRAP 5 min

Run 800 meters

With Remaining time complete Max Rep Power Clean (155/105)

Cool Down

Warm-up (No Measure)

3xs:

:20sec Alt. Bird Dog (right)

:20sec Bird Dog Hold (right)

:20sec Alt. Bird Dog (left)

:20sec Bird Dog Hold (left)

05/05/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2xs:

10/8 Cal Row or Bike

6-8 Bomber

8 Banded Press

6 Ring Swing or Kip Swing

3 Strict Pull Up or 6 Ring Row

BB Warm Up 1x:

10 RDL

10 Muscle Clean

5 Strict Press

5 Push Press

Prime 1x:

:20sec Hard Row

6 Push Press (workout weight)

1-2 Muscle Up or Low Ring Transition

:20sec Hard Row

PERFORMANCE

Metcon (Time)

3 Rounds for Time

21/17 Cal Row

15 Push Press (135/95)

9 Ring Muscle Up

Goal: Sub 15 min

FITNESS

Metcon (No Measure)

3 Rounds

15/12 Cal Row

15 Push Press (95/65)

9 Low Ring Transition + Jumping Ring Dip

Goal: Sub 15 min

MINIMAL GEAR

Metcon (No Measure)

3 Rounds

400 meter Run

15 DB Push Press (50/35)

9 Ring Muscle Up

Goal: Sub 15 min

AT HOME

Metcon (No Measure)

3 Rounds

400 meter Run

21 Straight Leg Sit Up

15 Hand Release Push up

Goal: Sub 15 min

Accessory Work

Warm-up (No Measure)

2 Rounds for Quality

5 Double KB Deadlift (53’s/35’s)

50′ Double KB Farmers Carry

5 Double KB Deadlift

50′ Double KB Front Rack Carry

5 Double KB Deadlift

50′ Double KB Overhead Carry

Notes: Rest 2 min between each round.

Cool Down

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)

05/04/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike or Row 5xs:

:50sec Easy

:10sec Hard

2xs:

10 Spiderman

10 Lateral Lunge

5 Inchworm + Push Up

10 Wall Squats

Prime 1x:

8 MB Push Press

6 No Push Burpees

8 MB Squats

4 Burpees

6 Wall Balls

2 Burpees

PERFORMANCE

Metcon (AMRAP – Rounds)

20 minute EMOM

8 Wall Ball (20/14)

8 Burpee

Notes: These movements are completed in the same minute. If you fall off try lowering the reps by 2 or 3 on each min.

FITNESS

Metcon (No Measure)

OTM x 20 min

5 Wall Ball (20/14) and

5 Burpee

Notes: These movements are completed in the same minute. If you fall off try lowering the reps by 2 or 3 on each min.

MINIMAL GEAR

Metcon (No Measure)

Same .

AT HOME

Metcon (No Measure)

OTM x 20 min

8 Squat Jumps and

8 Burpees

Notes: These movements are completed in the same minute. If you fall off try lowering the reps by 2 or 3 on each min.

Accessory Work

Warm-up (No Measure)

3 Rounds NOT for Time:

100′ Monster Walk

15 Banded Abmat Sit Up

10 Russian Swing (70/53)

Cool Down

Warm-up (No Measure)

Banded Lying Hamstring Curl 1x:

100reps

Couch Stretch 1x:

2min per side

05/02/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Choose 1:

400m Run

500m Row

1k Bike

2xs:

5ea High Knee Tuck + Lunge & Twist

5ea Samson Lunge

6 Kip Swing

10 Russian Swings

30 High Knees

30 Buttkickers

PERFORMANCE

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

FITNESS

Metcon (No Measure)

3 Rounds

Run 400 meters

15 Swings (35/26)

8 Jumping Pull Up

MINIMAL GEAR

Metcon (No Measure)

Same

AT HOME

Metcon (No Measure)

3 Rounds

Run 400 meters

21 No Push Burpees

12 Hand Release Push Up

Accessory Work

Warm-up (No Measure)

Grunt Work for Quality

2 Minute Monster Walk

150′ Bottoms Up KB Carry (light to moderate)

25 Push Up

1 Minute Monster walk

100′ Bottoms Up KB Carry

20 Push Up

30 second Monster Walk

50′ Bottoms Up KB Carry

15 Push Up

Cool Down

Warm-up (No Measure)

1x:

2min ea. Pigeon Stretch

2min ea. Foam Roll Calves

05/01/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike or Row:

:50sec Easy

:10sec Hard

3xs:

3 Inchworm

6 Tempo Goblet Squat (3-1-1)

6/6 Single Arm KB Swing

6 Hop Up

:20sec Hollow Rocks

Strength

Front Squat (1×3)

15 min to Build Up to a moderate to heavy set of 3

Notes: No more than 85%

PERFORMANCE

Metcon (No Measure)

5 Rounds on the 3 min

9 Wall Ball (30/20)

6 Bar Muscle Up

3 reps of your “Goat”

Notes: Your “goat” is a movement that you need to work on. Be flexible on the reps. It can be a higher skill movement or working on positioning in some of our basic lifts. If you do choose a lift make it position/skill oriented and take the emphasis off of loading.

FITNESS

Metcon (No Measure)

5 Rounds on the 3 min

9 Wall Ball (20/14)

6 Jumping Bar Muscle Up

3 reps of your “Goat”

MINIMAL GEAR

Metcon (No Measure)

Same

AT HOME

Metcon (No Measure)

5 Rounds on the 3 min

15 Plank to Squat

10 Dips

5 HSPU or Variation

Accessory Work

Warm-up (No Measure)

4 Way Banded Hip Work

Cool Down

Warm-up (No Measure)

1x:

1-2min Childs Pose Stretch

2-3min Couch Stretch

04/30/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Jump Rope 8xs:

:20 ON

:10 OFF

Notes: Practice any variation.

2xs:

10ea Lying Leg Swing

5ea Lying Crossover

5 Roll Over V Sit

:30sec Plank Ups

:20sec ea. Side Plank

PERFORMANCE

Metcon (Distance)

Carry or Run for Distance

20 min Backpack (light)

Notes: If you can’t load up a backpack, carry a barbell on your shoulders, etc. Have some fun with this and keep the loading something reasonable.

FITNESS

Metcon (No Measure)

Same

MINIMAL GEAR

Metcon (No Measure)

Same

AT HOME

Metcon (No Measure)

Same

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)

1x:

2min ea. Foam Roll Quads

2min ea. Foam Roll IT Band

04/29/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

No warm-up is needed for this mobility/recovery session. Work through at an easy pace.

PERFORMANCE

Metcon (No Measure)

10 min Easy Bike, Row, or Run

STRETCH:

:06 sec Eccentric Bulgarian Split Squat/side x reps

:90 sec – 2 min Pigeon Stretch/side

:90 sec – 2 min Banded Hamstring Stretch/side

STRENGTHEN LOWER:

2-3 Rounds

Cossack Squat x 12 (total)

Single Leg Hip Extension x 10/side

Banded Glute March x :45 sec

STRETCH:

:6 sec Eccentric Pull Up x 5 reps

Banded Tricep Stretch x :90- 2 min/side

Lax Ball in Pec :90 sec/side

STRENGTHEN UPPER:

2-3 Rounds

15 Band Pull Apart

20 Straight Arm Banded Lat Pull Down

15 Banded Press

AT HOME

Metcon (No Measure)

For Quality

1 Mile Jog

:06 sec Eccentric Bulgarian Split Squat/side x 6 reps

:90 sec – 2 min Pigeon Stretch/side

:90 sec – 2 min Forward Fold

STRENGTHEN LOWER:

3 Rounds

Cossack Squat x 12 (total)

Glute Bridge w/ a pause at the top x 20 reps

Clamshell / side x 15 reps

STRETCH:

Childs Pose x 1min

Single Arm Pec Stretch x :90- 2 min/side

Lying Thoracic Rotation x 1min/side

STRENGTHEN UPPER:

3 Rounds

Scap Push Up x 15 reps

:06 Eccentric Push Up x6/side

Accessory Work

Warm-up (No Measure)

10-8-6-4-2

Bicep Curl

Overhead Tricep Extension

Cool Down

Warm-up (No Measure)

No cool-down is needed for this mobility/recovery session.

04/28/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike, Row or Run:

3-5min

PVC Warm Up 2xs:

10 Pass Thru

10 Around the World

5-10 OHS

5-10 Sotts Press

5 No Push Up Burpees

Snatch Skill Transfer 1x 5ea:

Snatch Push Press

Snatch Balance

OHS

Muscle Snatch

Snatch Skill 1x 3ea:

Down & Up

Down & High Pull

Down & Muscle Snatch

Down & Power Snatch

Down & Snatch

Clean & Jerk Skill 1x 3ea:

Down & Up

Down & High Pull

Down & Muscle Clean

Front Squat

Down & Power Clean to Push Press

Down & Power Clean to Split Jerk

Strength

A: Metcon (Weight)

EMOM 8 min

Snatch x 2 (65-70%)

B: Metcon (Weight)

EMOM 8 min

Power Clean and Split Jerk x 2 (65%)

PERFORMANCE

Metcon (Time)

3 Rounds for time

20/17 Cal Bike/Row

10 Burpee Box Jump (24/20)

5 Double KB Clean and Jerk (53’s/35’s)

FITNESS

Metcon (No Measure)

3 Rounds for time

20/17 Cal Bike/Row

10 Burpee Box Jump or Step Up (20/16)

5 Double KB Clean and Jerk (35’s/26’s)

MINIMAL GEAR

Metcon (No Measure)

3 Rounds for time

400 meter Run

10 Burpee Box Jump (24/20)

5 Double DB Clean and Jerk (50’s/35’s)

AT HOME

Metcon (No Measure)

3 Rounds for time

400 meter Run

10 Burpee Broad Jump (24/20)

10 Squat Jumps

Accessory Work

Warm-up (No Measure)

Banded Abmat Sit Up: 3 x 15

Mini Band Good Morning: Accumulate 100 reps

Cool Down

Warm-up (No Measure)

1x :20-:30sec ea.:

3-Way Banded Shoulder Stretch