Category Archives for "WOD"

02/27/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike, Row or Run:

3min Easy

3xs:

8 Hip Extension

:20sec ea. Bird Dog Hold

:20sec ea. Side Plank Hold

BB Warm Up 1x:

10 Deadlift

10 Bent Over Row

10 Good Morning

10 Kang Squat

Strength

A: Deadlift (Deadlift Work Set: 85% 1RM x 2 reps)

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

B: Deadlift (Deadlift Speed Set:(70%) 6 sets x 3 reps )

(:90 rest in between sets)

C: Warm-up (No Measure)

3 Rounds

Stiff Leg Deadlift x 8

Bent Over Row x 8

Strict Pull Up x 10

Good Morning x 8

Notes: Rest :90 sec between exercises and 2 min between rounds
Shoot for 50%-60% of deadlift 1RM

Cool Down

Warm-up (No Measure)

1x :30sec ea.:

3-Way Hip Stretch

02/26/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 10min:

200m Jog

5 Inchworm

50ft OH DB Walk (Right)

50ft OH DB Walk (Left)

10 Squat Therapy

Notes: On the squat therapy focus on a controlled squat. Get as close to the wall as you can handle.

PERFORMANCE

Chaos (Time)

Run 400 meters

30 / 25 Burpees to Bar

45 / 40 Single-arm DB OHS (50/35)

40 / 45 Single-leg Squats

25 box jump-overs (30/24)

200m Medball Run (20/14)

Goal: 15 min Time Cap

FITNESS

Metcon (No Measure)

300m Run

20/15 Burpees to Bar

35/30 Single-arm DB OHS (40/30)

35/30 Single-leg Box Step Ups

25 box jump-overs (24/20)

200m Medball Run (14/10)

Goal: 15 min Time Cap

Cool Down

Warm-up (No Measure)

Foam Roll Lat 1x:

2min each

Foam Roll Glutes 1x:

2min each

02/25/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike or Row:

:50sec Easy

:10sec Hard

2xs:

10 Spiderman

10 Goblet Squat (3sec down)

3 Strict Pull Ups

1 Rope Climb

Notes: Moderate to light weight on the goblet squat. Use the one rope climb as a way to practice and if needed only climb half way.

1x:

:20sec Hard Bike or Row

6 Wall Balls

1 Rope Climb

6 Wall Balls

:20sec Hard Bike or Row

PERFORMANCE

Metcon (Time)

For Time

100 Wall Ball (30/20)

Goal: Sub 12 min

Notes: At the top of each min do 2 rope climb

FITNESS

Metcon (No Measure)

For Time:

75 Wall Ball (20/14)

Goal: Sub 12 min

Notes: At the top of each min do 2 rope climb attempts

Accessory Work

Warm-up (No Measure)

Double KB Front Rack Carry (Heavy)

5 x 100′

Cool Down

Warm-up (No Measure)

Couch Stretch 1x:

2min each

Banded Lat Stretch1x:

1 min each

02/24/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2xs:

1min Jump Rope (any variation)

10 Kneeling Shoulder Taps

:20sec Reverse Grip Hang

:20sec Belly Facing Handstand Hold

2xs:

1min Jump Rope (any variation)

10 Lying Leg Crossover

3 Kip Swing + 1 Kipping Pull Ups

6 Pike Handstand Push Up

PERFORMANCE

Metcon (Time)

21-15-9

HSPU

Pull Up

Double Under x 3

Goal: Sub 10 min

Notes: Do movements strict if possible OR start strict and go to kipping if needed

FITNESS

Metcon (No Measure)

12-9-6

HSPU

Pull Up

Double Under or Double Tap x 4

Goal: Sub 10 min

Accessory Work

Metcon (AMRAP – Reps)

AMRAP 5 min:

Max Rep T2B

Cool Down

Warm-up (No Measure)

3xs:

20 Band Pull Aparts

15ea Single Arm Banded Pull Down

10 Scap Push Ups

02/22/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Coaches Warm-Up Game of Choice

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP (with a Partner) in 25 minutes

24 Box Jumps (24/20 in)

5 Chest-to-Bar Pull-Ups (each)

28 DB Thrusters (50/35 lb)

20 Toes-to-Bars

17 Burpees

Cool Down

Warm-up (No Measure)

THE WALK AROUND

FREE ROLL

02/21/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Row 6xs:

:20sec Hard

:10sec Easy

3xs

10 Spiderman

10 Ninja Roll

10 Goblet Squat

5ea DB Push Press

Notes: Use a moderately light DB for the goblet squat and push press.

Skills

Warm-up (No Measure)

10 Minute Row Technique

PERFORMANCE

Metcon (Time)

21-15-9

Calorie Row

Wall Ball (20/14)

Goal: Sub 6 min
400/200/100m Run if no rowers or bikes

FITNESS

Metcon (No Measure)

21-15-9

Calorie Row

Wall Ball (14/10)

Goal: Sub 6 min

Cool Down

Warm-up (No Measure)

Row Run or Bike:

8min at an easy pace after metcon

2 min Couch Stretch/side

02/20/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike Run or Row 1x:

3min

2xs:

10 Kneeling Shoulder Tap

:30sec Childs Pose Stretch

8 Kip Swing

5 False Grip Ring Row + 3 Strict Dip or Jumping

:30sec Bike Rope or Row

Notes: Increase speed on the bike rope or rower with each round.

PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 min

2-4-6-8….

Ring Muscle Up

30ft Shuttle Run x 2
30ft Shuttle Run x 2: (round of 2 would be down 30ft and back x 2)

FITNESS

Metcon (No Measure)

AMRAP 12 min

2-4-6-8….

Ring Muscle Up Transition

30ft Shuttle Run x 2

Cool Down

Warm-up (No Measure)

1x ::30sec ea.:

3-Way Banded Shoulder Stretch

02/19/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3xs:

1min Jump Rope (any variation)

:20sec Reverse Grip Hang

10 Straight Leg Sit Up

:30sec Plank

:20sec ea. Side Plank

PERFORMANCE

Metcon (Time)

4 Rounds

20 T2B

100 Double Under

300′ Farmers Carry (140/106)

Goal: Sub 18 min

FITNESS

Metcon (No Measure)

4 Rounds

15 Straight Leg Raise

100 Double Tap or 1 min DU Practice

300′ Farmers Carry (70/52)

Goal: Sub 18 min

Accessory Work

Warm-up (No Measure)

5 Minute AMRAP

Constant Barbell Movement (115/75)

Notes: Clock starts and you can do ANY movement y

you want with the barbell throughout for any amount of reps. Barbell just needs to stay in motion and not rest on the floor.

Cool Down

Warm-up (No Measure)

Mobilize:

2min Lat Smash

2min Lower Back Smash

02/18/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike, Row or Run:

3min

3xs:

:30sec Straight Leg Bear Crawl

6-8 Single Leg DB Deadlift

:45sec Glute Bridge Hold

10 Double DB Bent Over Row

Strength

A: Deadlift (Deadlift Work Set: 85% 1RM x 2 reps)

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

B: Deadlift (Deadlift Speed Set:(65%) 8 sets x 3 reps )

(:90 rest in between sets)

C: Warm-up (No Measure)

3 Rounds

Stiff Leg Deadlift x 8

Bent Over Row x 8

Strict Pull Up x 10

Good Morning x 8

Notes: Rest :90 sec between exercises and 2 min between rounds
Shoot for 50%-60% of deadlift 1RM

Cool Down

Warm-up (No Measure)

Mobilize:

2 min Forward Fold Stretch

2 min Hamstring Smash/side

2 min IT Band Roll/side

02/17/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike, Row or Run 3xs:

:45sec Easy

:15sec Hard

2xs:

10 PVC Pass Thru

10 PVC Good Morning

10 PVC Sotts Press

10 PVC OHS

5 Inchworm + Push Up

1x 3ea:

Snatch Skill Warm Up

PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

AMRAP 5 min

5 Squat Snatch (135/95)

7 Burpee

Rest 2 min

AMRAP 5 min

3 Squat Snatch (155/105)

5 Burpee over bar

Rest 2 min

AMRAP 5 min

1 Squat Snatch (185/125)

3 Burpee Box Jump (30/24)

Goal: 5+ Rounds on the first, 4+ Rounds on the second, and 4+ Rounds on the third

FITNESS

Metcon (No Measure)

AMRAP 5 min

5 Squat Snatch OR OHS (75/55)

7 Burpee

Rest 2 min

3 Squat Snatch OR OHS (95/65)

5 Burpee over bar

Rest 2 min

1 Squat Snatch OR OHS (105/75)

3 Burpee Box Jump (30/24)

Cool Down

Warm-up (No Measure)

3xs 10ea.:

Front Raise

Lateral Raise

Rear Delt Raise (bent over)

External Rotation (elbow pinned to side)