Category Archives for "WOD"

04/02/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3xs:

10/8 Cal Row

10 Straight Leg Sit Up

10 Spiderman

20 Shoulder Taps

PERFORMANCE

Metcon (Time)

4 Rounds

3 Wall Walk

10 Weighted Sit Up

15/13 Cal Row

Goal: Sub 12 min

FITNESS

Metcon (No Measure)

4 Rounds

:30sec Inverted Shoulder Taps or Plank Shoulder Taps

10 Weighted Sit Up Sit Up

15/13 Cal Row

Goal: Sub 12 min

MINIMAL GEAR

Metcon (No Measure)

4 Rounds

3 Wall Walk

10 Weighted Sit Up

15/13 Cal Row

Goal: Sub 12 min

AT HOME

Metcon (No Measure)

4 Rounds

3 Wall Walk or 30 Plank Shoulder Taps

20 Sit Up

400m Run

Goal: Sub 12min

Notes: If you are unable to run you can sub it for 2min of jump rope or mountain climbers.

Cool Down

Warm-up (No Measure)

4xs:

:20sec Hollow Hold

:30sec Superman Hold

04/01/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike or Row 5xs:

:45sec Easy

:15sec Hard

2xs:

10ea Lying Leg Swing

5ea Lying Leg Crossover

10 Banded Press

15 Band Pull Aparts

20 Banded Good Mornings

DB “D.T” Warm Up:

8 DB Deadlifts

6 DB Hang Power Clean

4 DB Push Press

Notes: Light to moderate loading.

DB “D.T” Specific Warm Up:

7 DB Deadlifts

5 Hang Power Clean

3 Push Jerk

Notes: Workout Weight.

PERFORMANCE

Dumbbell DT (Time)

5 Rounds

12 Deadlift (50/35)

9 Hang Power Clean

6 Push Jerk

Goal: Sub 12 min

FITNESS

Metcon (No Measure)

Dumbbell “D.T.” Scaled Version:

5 Rounds

12 Deadlift (40/25)

9 Hang Power Clean

6 Push Jerk

Goal: Sub 12 min

MINIMAL GEAR

Warm-up (No Measure)

Same

AT HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP 12min

12 Burpees

9 Squat Jumps

6 V-up

Accessory Work

Warm-up (No Measure)

Hypertrophy Upper Body

Alternating Seated Dumbbell Strict Press: 2 x 10/side

Tempo Wide Grip Barbell Row: 3 x 8 with :3 sec up and :3 sec down

Banded Pec Fly: Accumulate 70 reps

Cool Down

Warm-up (No Measure)

Accumulate the Following:

50 Band Pull Aparts

50 Banded Face Pull

50 Banded Row

50 Banded Straight Arm Pull Down

03/31/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Choose 1:

400m Run

500m Row

.25 Mile Assault Bike

3xs :20-sec each:

3-way Hip Stretch

2xs:

10 Lunge, Lunge, Squat

:30sec Plank

:20sec Side Plank (L)

:20sec Side Plank (R)

PERFORMANCE

Chad (Time)

For Time

1,000 Box Step-Ups (20 in)

Goal: Just get it done

Notes: Wear a Ruck Pack (45/35lb)

FITNESS

Metcon (No Measure)

“Chad” Scaled Version:

For Time

1,000 Box Step-Ups (20 in)

Goal: Just get it done

Notes: Wear a Ruck Pack (35/25lb)

MINIMAL GEAR

Warm-up (No Measure)

Same

AT HOME

Metcon (No Measure)

For Time

1,000 Step Ups

Notes: If you have something sturdy to step on use it. If not go for a 60min hike and take a pack.

Accessory Work

Warm-up (No Measure)

Optional Accessory

3 Rounds for Quality

5 Box Jump (30/20)

:10 sec Freestanding Handstand Hold OR 10 Handstand Shoulder Tap

50′ Handstand Walk

:10 sec Freestanding Handstand Hold OR 10 Handstand Shoulder Tap

Notes: See if you can do your handstand holds and walk unbroken.

Cool Down

Warm-up (No Measure)

Couch Stretch:

1-2min per side

Foam Roll Calves:

1-2min per side

03/30/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike, Row or Run

5 min @ easy pace

2xs:

5 Inchworm + Push Up

10 Cat Cow

8ea. Single Leg DB Deadlift

20 Hollow Rocks

10 Superman

Strength

A: Deadlift (Deadlift Work Set: (95% 1RM) 1×2 reps)

Warm-up, then 3-5 work sets to get to percentage lift.

B: Deadlift (Deadlift Speed Set:(70% 1RM) 3 sets x 3 reps )

(:60 rest in between sets)

C: Warm-up (No Measure)

2×5 (complete all rounds of each movement):

Power Shrugs (70% 1RM)

Stiff Leg Deadlifts

Bent Over Row

Underhand Grip Lat Pulldowns

Good Mornings
Shoot for 50%-60% of deadlift 1RM

MINIMAL GEAR

Warm-up (No Measure)

Utilize the same structure with dumbbells for all movements. If you don’t have the loading for the Deadlift Do 8 x 3 with moderately heavy loading.

At Home

Warm-up (No Measure)

5 Rounds

10 Inchworm + Push Up

:30sec ea. Bird Dog

1min Glute Bridge Hold

10ea Single Leg Squat

30 Lateral Skater

Accessory Work

Warm-up (No Measure)

3 Rounds

Run 2 min

Bike 2 min

Row 2 min

Notes: Use this as more of a low intensity, recovery pace. Push it only if you’re feeling hungry for it.

Cool Down

Warm-up (No Measure)

3xs:

1min Banded Deadbug

10 Cat Cow

03/28/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

6xs Jump Rope (any variation):

:20 ON

:10 OFF

2xs:

10ea Lying Leg Swing

5ea Lying Leg Crossover

5 Roll Over V-sit

6/6 Windmill

4 Box Jump (Step down)

DB Snatch Warm Up 1x:

5-10ea DB Deadlift

5-10ea DB One Arm Swing

5-10ea DB One Arm Clean to Press

6-10 Alt. DB Snatch

PERFORMANCE

Metcon (Time)

Ascending AMRAP 12 min

2-4-6-8-10…..

Alternating DB Snatch (50/35)

Box Jump (24/20)

Goal: Just get it done

FITNESS

Metcon (No Measure)

Ascending AMRAP 12 min

2-4-6-8-10…..

Alternating DB Snatch (35/20)

Box Jump or Box Step Up (20/16)

Goal: Just get it done

MINIMAL GEAR

Metcon (No Measure)

Same

AT HOME

Metcon (No Measure)

AMRAP 12min:

2-4-6-8-10…

Alt. Wall Plank

Step Up or High Knee Tuck

Accessory Work

Warm-up (No Measure)

2 T2B + 2 Kipping Pull Up + 2 T2B + 2 Kipping Pull Up: 5 sets (rest as needed between)

5-10 min of Handstand Walk Practice

Cool Down

Warm-up (No Measure)

Forward Fold:

2-3minutes

Lying Thoracic Stretch:

1 minute each

03/27/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike Run or Row 3xs:

:45 Easy

:15 Hard

2xs:

10 Bootstrappers

5 Hop Up

3-5 Kipping Pull Ups

5 Push Ups

5 Muscle Clean

5 Front Squat

5 Strict Press

Prime 1x:

4 Thruster

4 Power Clean

3 Thruster

3 Power Clean

Notes: Try using your workout weight or just a bit lighter.

PERFORMANCE

Metcon (Time)

21-15-9

Thruster (115/75)

Power Clean

Goal: Sub 5 min

FITNESS

Metcon (No Measure)

15-12-9

Thruster (105/70)

Power Clean

Goal: Sub 5 min

MINIMAL GEAR

Metcon (No Measure)

21-15-9

DB Thruster (50’s/35’s)

DB Power Clean

Goal: Sub 5 min

AT HOME

Metcon (No Measure)

Bodyweight Version

30-20-10

Burpee Squat Complex

High Knees

Accessory Work

Warm-up (No Measure)

5 Rounds

: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 the entire time.

Cool Down

Warm-up (No Measure)

Bike, Row or Walk:

3-5min @ easy pace

Notes: Immediatly following the workout try bike, walking or rowing at an easy pace

.

Childs Pose:

1-2 minutes

Straddle Stretch:

2-3 minutes

03/26/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2 minute Bike, Row or Run

2x

:30sec Banded Lat Stretch

:15sec Reverse Grip Hang

10 Scap Pull Up

10ea OH Walking Plate Lunge

30 High Knees

30 Buttkickers

PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 min

1 Hang Power Clean (185/125)

3 Push Jerk

Run 200 meters

1 Rope Climb

3 Strict HSPU

Goal: 6+ Rounds

FITNESS

Metcon (No Measure)

AMRAP 15 min

3 Hang Power Clean (115/75)

3 Push Jerk

Run 200 meters

3 Rope Climb Attempts or Lay to Stand Variation

3 Barbell Z Press

Goal: 6+ Rounds

MINIMAL GEAR

Metcon (No Measure)

AMRAP 15 min

1 DB Hang Power Clean (50s/35’s)

3 DB Push Jerk (50’s/35’s)

Run 200 meters

1 Rope Climb or 8 Strict Pull Up

3 Strict HSPU

Goal: 6+ Rounds

AT HOME

Metcon (No Measure)

15min AMRAP

6 Clapping Push Ups

12 Jumping Lunges

200m Run

5ea Stagger Push Ups (left & right)

:20 Hollow Hold or 20 Hollow Rocks

Accessory Work

Warm-up (No Measure)

Tempo Barbell Row: 3 x 8 (:3 sec down and :3 sec up)

Dumbbell Pull over: 1 x 20

Mini Band Tricep Extension: Accumulate 75 reps in as few of sets as possible

Cool Down

Warm-up (No Measure)

3xs 10ea.:

Front Raise

Lateral Raise

Rear Delt Raise

External Rotation

03/25/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike, Row, or Run:

5-10min @ easy pace

2-3xs:

10 Sumo Inchworm

10 Stiff Leg Deadlift

8 Good Morning

6 Kang Squat

:20sec ea. Single Leg Glute Bridge

Strength

A: Deadlift (Deadlift Work Set: (90% 1RM) 1×2 reps)

Warm-up, then 3-5 work sets to get to percentage lift.

B: Deadlift (Deadlift Speed Set:(70% 1RM) 3 sets x 3 reps )

(:60 rest in between sets)

C: Warm-up (No Measure)

3×5 (complete all rounds of each movement):

Power Shrugs (65% 1RM)

Stiff Leg Deadlifts

Bent Over Row

Underhand Grip Lat Pulldowns

Good Mornings
Shoot for 50%-60% of deadlift 1RM

MINIMAL GEAR

Warm-up (No Measure)

Utilize the same structure with dumbbells for all movements. If you don’t have the loading for the Deadlift Do 8 x 3 with moderately heavy loading.

At Home

Metcon (No Measure)

5 Rounds

:30sec ea. Single Leg Glute Bridge Hold

1min Wall Sit

:30sec ea. Single Leg RDL

1min Max Plank Ups

Accessory Work

Warm-up (No Measure)

Single Modality Run, Bike, or Row of your choice

Stick with one movement and work on sustained effort for 25 min

Cool Down

Warm-up (No Measure)

3xs:

:45sec – 1min Banded Plank

Banded Hamstring Stretch:

1-2min each side

03/24/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

4xs Row:

:10 Hard

:20 Easy

2xs:

10 Spiderman

8 Goblet Squat

10 Banded Press

12 Banded Good Morning

Prime 1x:

:20sec Hard Row

8 Wall Balls

:15sec Hard Row

6 Wall Balls

PERFORMANCE

Metcon (AMRAP – Reps)

5 Rounds

Min 1: Max Cal Row

Min 2: Max Rep Wall Ball (20/14)

Min 3: Rest

Goal: 20/17 reps on the row and 20 reps on the wall ball

FITNESS

Metcon (No Measure)

5 Rounds

Min 1: Max Cal Row

Min 2: Max Rep Wall Ball (14/10)

Min 3: Rest

Goal: 14/10 reps on the row and 15 reps on the wall ball

MINIMAL GEAR

Metcon (No Measure)

5 Rounds

Min 1: 200 meter Run

Min 2: Max Rep Wall Ball (20/14)

Min 3: Rest

Goal: Full 200 on the Run and 20 reps on the wall ball

AT HOME

Metcon (No Measure)

5 Rounds:

Min 1: Max Jumping Air Squats

Min 2: Max Burpees

Min 3: Rest

Accessory Work

Warm-up (No Measure)

3 Rounds for Quality

50 Double Under

3 Ring Pull Up

2 Muscle Up Transition

1 Ring Muscle Up

Notes: Complete complex on rings unbroken if possible. Rest as needed between rounds

Cool Down

Warm-up (No Measure)

3xs:

:20sec ea. Single Leg Glute Bridge Hold

Couch Stretch:

1-2min each

03/23/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3xs:

200m Run or Row

5 Inchworm + Push Up

8/8 DB Crossbody Clean

8/8 DB Plank & Row

PERFORMANCE

Metcon (Time)

For Time:

400 meter Sandbag or Plate Carry

20 Weighted Sit Up

400 meter Sandbag/Plate Carry

20 Sandbag/Plate Ground to Shoulder

400 meter Sandbag/Plate Carry

20 Sandbag/Plate Squat

Goal: Sub 15 min

FITNESS

Metcon (No Measure)

400 meter Sandbag/Plate Carry (light or no weight)

20 Sit Up

400 meter Sandbag Carry

20 Sandbag/Plate Ground to Shoulder

400 meter Sandbag/Plate Carry

20 Sandbag/Plate Squat

Goal: Sub 15 min

MINIMAL GEAR

Metcon (No Measure)

Same: If you don’t have a sandbag try purchasing tube sand. I’m not sure if they have it at Ace or Piersons here? Works great for the short term and is cheap!

AT HOME

Metcon (No Measure)

For Time:

400m Run

40 Sit- Up

400m Run

60 Shoulder Taps

400m Run

80 Air Squats

Accessory Work

Warm-up (No Measure)

Tempo Close Stance Squat: 3 x 8 (:3 sec down and :3 sec up)

Single Leg Reverse Lunge: 3 x 8/leg

Banded Leg Curl: 1 x 200

Cool Down

Warm-up (No Measure)

3xs:

20 Superman Stretch

:30sec each Side Plank