Category Archives for "WOD"

04/05/2021

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.

–Box.

Bike, Row 3xs:

–:45sec Easy

–:15sec Hard

1 Round:

–10 Sumo Inchworm

–5 Bomber

–30 Jumping Jacks

–10 Alternating Box Step Up

1 Round:

–5ea Spiderman

–5ea Kneeling Shoulder Taps

–30 Lateral Hops

–5 No Push Up Burpees

Calorie Row Specific Warm Up 3xs:

–:30sec Hard Row

–:30sec Rest

Burpee Specific Warm Up 1x:

–3 Burpee

Box Jump Specific Warm Up 1x:

–5 Box Jump (step down)

Workout of the Day

Metcon (AMRAP – Rounds)

EMOM 15 min:

Min 1: 21/18 Cal Row

Min 2: 15 Burpee

Min 3: 9 Box Jump (24/20)

(15/13 Calorie Bike if no Rower)

EMOM 15 min Scaled Version:

Min 1: 13/10 Cal Row

Min 2: 10 Burpee

Min 3: 9 Box Jump OR Box Step Up (20)

(9/7 Calorie Bike if no Rower)

EMOM 15 min Minimal Gear Version:

Min 1: 21/18 Cal Row or 200 Meter Run

Min 2: 15 Burpee

Min 3: 9 Box Jump (24/20)

EMOM 15 min Bodyweight Version:

Min 1: 200 Meter Run

Min 2: 15 Burpees

Min 3: 10 Jumping Lunges

Accessory/Post Work

Warm-up (No Measure)

Kettlebell Front Rack Hold:

3 x :45sec in place

Pallof Press:

3 x 10/side

04/03/2021

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 (AMRAP – Rounds and Reps)

With a Partner:

200m Partner Relay, then…

4 Rounds

40 DB Thrusters

40 DB Bicep Curls

40 DB Clean and Press

40 DB Bent over Row

then…

200m Partner Row

Cool Down

Warm-up (No Measure)

THE WALK AROUND

04/03/2021

WOD

Sweat Panda CrossFit FORTUNA – 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:

200m Partner Relay Run, then…

4 Rounds

40 DB Thrusters

40 DB Bicep Curls

40 DB Clean & Press

40 DB Bent Over Row

then…

Two, 200m Partner Relay Run

Cool Down

Warm-up (No Measure)

THE WALK AROUND

04/01/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Equipment needed:

–Bike, Rower.

–Barbell.

— 2 plates for landmine set up.

Warm Up 1x:

–3-min Bike, Row @ at an easy pace

3xs :20-sec in each position of:

–3-Way Hip Stretch

SPECIFIC WARM UP 15-25minutes

Barbell Warm Up & Movement Prep Part #1:

–5 Deadlift

–5 Back Squat

–5 Push Press

–5 Barbell Row

–5 Good Morning

Box Jump Over Specific Warm Up 1x:

–5 Box Jump (step down)

–3 Box Jump Over

Barbell Warm Up & Movement Prep Part :

–4 Alternating Front Rack Lunges

–4 Alternating Back Rack Lunges

–4ea Kneeling Landmine Press

–4ea Landmine Row

Workout of the Day

Metcon (Time)

For Quality:

50 Deadlift (45/35)

50 Back Squat

50 Push Press

50 Barbell Row

50 Good Morning

50 Alternating Lunge

50 Kneeling Landmine Press/side

50 Landmine Row/side

-Use an empty barbell for all movements and focus on quality over speed. At the start of every minute complete 3 Box Jump Over (24/20)

For Quality Scaled Version:

40 Deadlift (45/35)

40 Back Squat

40 Push Press

40 Barbell Row

40 Good Morning

40 Alternating Lunge

40 Kneeling Landmine Press/side

40 Landmine Row/side

-Use an empty barbell for all movements and focus on quality over speed. At the start of every minute complete 3 Box Jump Over or Box Step Over (24/20)

For Quality Minimal Gear Version:

50 Dumbbell Deadlift (35/25#)

50 Dumbbell Squats

50 Dumbbell Push Press

50 Dumbbell Bent Over Row

50 Dumbbell Goblet Good Morning

50 Dumbbell Alternating Lunge

50 Dumbbell Single Arm Press/side

50 Dumbbell Single Arm Row/side

-Use an empty barbell for all movements and focus on quality over speed. At the start of every minute complete 3 Box Jump Over (24/20)

For Quality Bodyweight Version:

50 Glute Bridge

50 Air Squat

50 Push Ups

50 Plank Shoulder Taps

50 Superman

50 Alternating Lunges

50 Alternating Wall Plank

50 Hollow Rocks

-At the start of every minute complete 3 Burpees

Accessory/Post Work

Warm-up (No Measure)

Stretch & Shoulder Recovery 2xs:

–8 Prone Snow Angel (unweighted)

–8 Cat Cow

–8 Wall Slides

Then…1x:

–3min Straddle Stretch

–1min Straddle Stretch (right)

–1min Straddle Stretch (left)

03/31/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Equipment needed:

–Mini Band

–Barbell.

–Jump Rope.

–Wall Space.

2 Round:

–50 Alternating Toe Taps

–15 Band Pull Aparts

–15-20 Straight Arm Banded Pull Down

–:20sec Bent Knee Hollow Hold

SPECIFIC WARM UP 15-30minutes

3-Position Snatch Specific Barbell Warm Up Part #1 1x:

–2 High Hang Power Snatch

–2 Hang Power Snatch

–2 Power Snatch

3-Position Snatch Specific Barbell Warm Up Part #2 1x:

–2 High Hang Squat Snatch

–2 Hang Squat Snatch

–2 Squat Snatch

3-Position Snatch

Handstand Hold/Double Under Specific Warm Up 1x:

–:15sec Pike Handstand Hold

–30 Single Unders

–:15sec Handstand Hold Against The Wall

–10 Single, Double, Single

–:15sec Handstand Hold Belly Facing, Freestanding or Against The Wall

–20 Double Unders or Attempts for :15sec

3-Position Clean & Jerk Specific Barbell Warm Up Part #1 1x:

–2 High Hang Clean & Jerk

–2 Hang Power Clean & Jerk

–2 Power Clean & Jerk

3-Position Clean & Jerk Specific Barbell Warm Up Part #1 1x:

–2 High Hang Squat Clean & Jerk

–2 Hang Squat Clean & Jerk

–2 Squat Clean & Jerk

3-Position Snatch/ Clean & Jerk Build Up Sets 1x:

Workout of the Day

Metcon (AMRAP – Rounds)

EMOM 20 min:

Min 1: 3 Position Snatch (60%)

Min 2: 50 Double Under OR Double Under Practice

Min 3: 3 Position Clean and Jerk (60%)

Min 4: :30 sec Handstand Skill Practice

EMOM 20 min Scaled Version:

Min 1: 3 Hang Snatch (60%)

Min 2: 50 Double Under Practice or 50 Single Unders

Min 3: 3 Hang Clean and Jerk (60%)

Min 4: :30 sec Handstand Skill Practice

EMOM 20 min Minimal Gear Version:

Min 1: 6 Double Dumbbell Snatch

Min 2: 50 Double Under OR Double Under Practice

Min 3: 6 Dumbbell Clean & Jerk

Min 4: :30 sec Handstand Skill Practice

EMOM 20 min Bodyweight Version:

Min 1: 10-12 Hand Release Push Ups

Min 2: 50 Jump Rope or Toe Taps

Min 3: 8 Burpee + Air Squat

Min 4: :30 sec Handstand Hold

Accessory/Post Work

Warm-up (No Measure)

Shoulder Accessory: “YTW” 2xs:

–12 reps in each position

//Use small plate between 5-2.5#.//

03/30/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Equipment needed:

–Bike, Rower

–Barbell.

Bike, Row 1x:

–3min @ an easy pace

1 Round:

–5ea Samson Lunge

–10ea Hip Circle

–8 Tempo Air Squat (:03sec down and fast up)

–6ea Split Squat (no weight)

1 Round:

–10 Bootstrapper

–10ea Fire Hydrant

–8 Tempo Back Squat (:03sec down and fast up)

–6ea Barbell Split Squat

SPECIFIC WARM UP 15-25minutes

Back Squat General Barbell Warm Up 1x:

–10 Romanian Deadlift

–10 Front Rack Alternating Lunges

–10 Good Morning

Back Squat Specific Warm Up 1x:

–5 Back Squat

Workout of the Day

A: Metcon (Weight)

Tempo Back Squat:

2 reps OTM x 10 min

-use 50% of your 1 RM

(:03 down, fast up)

Back Squat Scaled Version:

2 reps OTM x 10 min

-use 50% of your 1 RM

Heavy Day Minimal Gear Version:

Dumbbell or Kettlebell Squats

2-5 reps OTM x 10 min

-Choose the reps based on the weight available. The focus should be on quality reps and movement.

Heavy Day Bodyweight Version:

Tempo Air Squat:

10 reps OTM x 10 min

-Use a tempo of :03sec down and up. Consider doing these against a wall if you want to make them harder.

B: Metcon (Weight)

Every 2min x 10min

30 Alt. Plate Hold Box Step Up

(heavy)

Accessory/Post Work

Warm-up (No Measure)

3 Rounds For Quality:

–5ea Single Arm Weighted Sit Up

–:30sec Superman Hold

03/29/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Equipment needed:

–Bike, Rower.

–Medball.

2 Rounds:

–10/8 Calorie Bike/ Row

–5ea Spiderman Lunge + Rotation

–10 Air Squats

–10 Ring Row

–10 Hand Release Push Ups

SPECIFIC WARM UP 15-25minutes

Medball Clean Specific Warm Up 1x:

–10 Medball Deadlifts

–4 Medball Deadlift & Shrug

–4 Medball Front Squat

–4 Shrug & Pull Under

–4 Medball Clean

Workout of the Day

Metcon (Time)

Easy AMRAP 15 min:

25/20 Cal Bike

10 Medball Clean + Wall Ball (20/14)

5 Push up on Medball

(36/29 Cal Row if no bike)

Easy AMRAP 15 min Scaled Version:

20/16 Cal Bike

10 Medball Clean + Wall Ball (14/10)

5 Elevated Push Up

(29/22 Cal Row if no bike)

Easy AMRAP 15 min Minimal Gear Version:

400 Meter Run

10 Medball Clean + Wall Ball (20/14)

5 Push up on Medball

Easy AMRAP 15 min Bodyweight Version:

400 Meter Run

10 Burpee + Air Squat

5 Hand Release Push Ups

Accessory/Post Work

Warm-up (No Measure)

Single Leg Glute Bridge Hold:

4 x :20 sec/side

-alternate sides without resting till you complete 4 total sets on each side

Bent Over Fly:

3 x 12

Banded Pull Through:

3 x 30

03/26/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

Bike or Row 3-5xs:

–:45sec Easy

–:15sec Hard

2 Rounds:

–10 Bootstrapper

–10 Scap Pull Up

–8 Kip Swing

–4 Kipping Knee Raise

–4 Kipping Pull Ups

SPECIFIC WARM UP

Barbell Warm Up 1x:

–10 Deadlift

–10 Muscle Clean

–10 Front Squat

–10 Push Press

Specific Barbell Warm Up 5xs:

–1 Deadlift

–1 Clean

–1 Hang Clean

–1 Split Jerk

Workout Prime/ Practice Round 1x:

3 of each movement at workout weight

Workout of the Day

Crossfit Games Open 21.3 RX (Ages 16-54) (Time)

For total time:

15 front squats

30 toes-to-bars

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 bar muscle-ups

15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 65 lb. for the front squats and thrusters

M:95 lb. for the front squats and thrusters

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click here

Crossfit Games Open 21.3 Scaled (Ages 16-54) (Time)

For total time:

15 front squats

30 hanging knee-raises

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chin-over-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 45 lb. for the front squats and thrusters

M: 65 lb. for the front squats and thrusters

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 Scaled (Ages 16-54) click here

Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) (Weight)

Complete the following complex for max load:

1 deadlift

1 clean

1 hang clean

1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min
To learn more about Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) click here

Accessory/Post Work

Warm-up (No Measure)

03/25/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Equipment needed:

–Bike, Rower .

–Boxes or rings for L-sit.

–Light to moderate Kettlebell or Dumbbell.

–Pull Up bar space.

Dynamic Warm Up :20sec-:30sec ON of each movement 1x:

–High Knees (in place)

–Sumo Inchworm

–Buttkickers (in place)

–Forward Arm Circles

–Backwards Arm Circles

–Jumping Jacks

–Samson Lunge

–Toe Touches

–Forward Jumping Jacks

–High Knee Tuck + Lunge & Rotate

Workout Prime/ Practice Round 1x:

–:30sec Bike, Row, Ski Erg or Run

–5 No Push Up Burpee + Squat

–:05sec L-Sit or Variation

–:30sec Bike, Row, Ski Erg or Run

–6 Alternating Single-Arm Swing

–2-3 Strict Toes to Bar or Variation

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP 30 min:

30/21 Cal Bike

15 No Push Up Burpee + Squat

:15 sec L-Sit

30/21 Cal Bike

14 Alternating Single Arm Swing (53/35)

5 Strict Toes to Bar

(500/400 Row if no Bike, 400m Run if no Rower)

AMRAP 30 min Scaled Version:

2 Minute Bike or Row

10 No Push Up Burpee + Squat

:15 sec Hanging Knee Raise

.8k Bike

14 Alternating Single Arm Swing (35/26)

10 Straight Leg Sit Up

AMRAP 30 min Minimal Gear Version:

Run 400 Meters

15 No Push Up Burpee + Squat

:15 sec L-Sit

Run 400 meters

14 Alternating Single Arm Swing (53/35)

5 Strict Toes to Bar

AMRAP 30 min Bodyweight Version:

Run 400 meters

15 No Push Up Burpee + Squat

:15 sec V-Sit Hold

Run 400 meters

20 Alternating Plank Shoulder Taps

10 Lying Leg Raise

Accessory/Post Work

Warm-up (No Measure)

Post Work 1x:

–15 Cat Cow (slow)

–4min Forward Fold

03/24/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Equipment needed:

–Row, Bike.

–Barbell.

Bike, Row 3xs:

–:45sec Easy

–:15sec Hard

1 Round:

–30 Lateral Hops

–10 Bootstrapper

–8ea Single Leg Deadlift (barbell)

–5 Hang Muscle Clean

–5 Strict Press

1 Round:

–30 Front to Back Hops

–10ea High Plank to Calf Stretch

–8ea Single Leg Deadlift

–5 Hang Muscle Clean

–5 Strict Press

Clean & Jerk Specific Barbell Warm Up 1x:

–3 High Hang Power Clean

–3 Hang Power Clean

–3 Power Clean

–3 Push Jerk

Box Jump Over Specific Warm-Up 1x:

–6 Box Step Over

–3 Box Jump Over (turning on the box and stepping down)

–3 Box Jump Over (staying low and stepping or jumping off)

Clean & Jerk Cycling Specific Warm Up 1x:

–3 Clean & Jerk (touch & go)

–3 Clean & Jerk (quick singles)

Workout of the Day

Metcon (Time)

For Time:

30 Clean and Jerk (135/95)

40 Box Jump Over (24/20)

15 Clean and Jerk

20 Box Jump Over

Goal: Sub 10 min

For Time Scaled Version:

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

30 Box Jump Over OR Box Step Over (20/16)

10 Clean and Jerk

15 Box Jump Over OR Box Step Over

Goal: Sub 10 min

For Time Minimal Gear:

30 Dumbbell Clean and Jerk (50’s/35’s)

40 Box Jump Over (24/20)

15 Dumbbell Clean and Jerk

20 Box Jump Over

Goal: Sub 10 min

For Time Bodyweight Version:

50-40-30-20-10

No Push Up Burpees

Alternating Jumping Lunges

Accessory/Post Work

Warm-up (No Measure)

3 Rounds For Quality:

–5 Tempo Strict Pull Up w/ :03 sec up and :03 sec down

–6ea Tempo Reverse Lunge w/ :03 sec down and :03 sec up

*Rest as needed between rounds.