Category Archives for "WOD"

03/23/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

Equipment needed:

–Foam Roller.

–Red band

–Barbell.

Foam Roll 1x:

–1min per side Foam Roll Quads

–1min per side Foam Roll IT Bands

–1min-:30sec per side Pigeon Stretch

Mini Band Squat Warm Up 2xs:

–10ea Forward and Backwards Monster Walk

–10ea Way Lateral Walk

–10 Mini Band Air Squat

SPECIFIC WARM UP 15-25minutes

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–5 Bent Over Row

–5 Goodmorning

–5ea Alternating Back Rack Lunges

Back Squat Specific Warm Up 1x:

–3 Tempo Back Squat

–3 Back Squat

Strength

Back Squat (5-4-3-2-1)

Accessory/Post Work

Warm-up (No Measure)

Accessory Lifts:

10-8-6-4-2

Dumbbell Bench Press

Cossack Squat

03/22/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Equipment needed:

–Jump Rope.

–Dumbbell or Kettlebell of moderate load.

Jump Rope 3xs:

–:20sec ON :10sec OFF

//Any Variation of Jump Rope.//

2 Round:

–10 Ragdoll

–8ea Single Leg DB Deadlift

–6ea Single-Arm Dumbbell Swing

–4ea Single-Arm Dumbbell Push Press

–:20sec Bent Knee Hollow Hold

SPECIFIC WARM UP 15-25minutes

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–5 Muscle Clean

–5 Front Squat

–5 Strict Press

–5 Good Morning

Double Under Specific Warm-Up 1x:

–30 Single Unders

–20 Double Single Double or attempts

–10 Double Unders

Barbell Specific Warm-Up 1x:

–6 Deadlift

–5 Hang Power Clean

–4 Push Jerk

Workout of the Day

Metcon (AMRAP – Rounds)

EMOM 9 min:

Min 1: 12 Deadlift (225/155) + 30 Double Under

Min 2: 6 Hang Power Clean (225/155) + 30 Double Under

Min 3: 3 Push Jerk (225/155) + 30 Double Under

EMOM 9 min Scaled Version:

Min 1: 12 Deadlift (*) + 30 Single Under

Min 2: 6 Hang Power Clean (*Appx. 80% 1RM) + 30 Single Under

Min 3: 3 Push Jerk (*) + 30 Single Under

EMOM 9 min Minimal Gear Version:

Min 1: 12 Dumbbell Deadlift (100’s/70’s) + 30 Double Under

Min 2: 6 Hang Power Clean (75’s/55’s) + 30 Double Under

Min 3: 3 Push Jerk (75’s/55’s) + 30 Double Under

EMOM 15 min Bodyweight Version:

Min 1: 8ea Single Leg Glute Bridge + 20-30 Jumping Jacks

Min 2: 12 Superman + 20-30 Jumping Jacks

Min 3: 1-2 Wall Walk + Shoulder Tap + 20-30 Jumping Jacks

Accessory/Post Work

Warm-up (No Measure)

3 Rounds For Quality:

30 Banded Good Morning

:20 sec Hip Hinge + Lateral Raise Hold

10ea Single Leg Hip Thrust

03/20/2021

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 (Time)

With a Partner:

4 Rounds for time:

40 DB Thrusters

20 DB Renegade Rows (push up+RL)

40 DB Curtsy Lunges

200m Partner Run

Cool Down

Warm-up (No Measure)

THE WALK AROUND

03/19/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike, Row or 3xs:

–:45sec Easy

–:15sec Hard

Dynamic Warm Up 1x:

–10ea Lying Leg Swing

–5ea Lying Leg Crossover

–5 Roll Over V-Sit

–5ea Spiderman Lunge + Rotation

–10 Straight Leg Sit Up

Dumbbell General Warm Up 1x:

–5ea Dumbbell Deadlift

–5ea Dumbbell Swing

–5ea Dumbbell Push Press

Burpee Box Jump Over Warm Up 1x:

–3 Burpee

–3 Box Jump (step down)

–3 Burpee Box Jump Over

Dumbbell Snatch Specific Warm Up 1x:

–2-3 reps per side Dumbbell Snatch

Workout of the Day

Crossfit Games Open 21.2 RX (Ages 16-54) (Time)

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

F: 35-lb. dumbell, 20-in. box

M: 50-lb. dumbbell, 24-in. box

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 RX (Ages 16-54) click here

Crossfit Games Open 21.2 Scaled (Ages 16-54) (Time)

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

F: 20-lb. dumbbell, 20-in. box (step-ups permitted)

M: 35-lb. dumbbell, 20-in. box (step-ups permitted)

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 Scaled (Ages 16-54) click here

Accessory/Post Work

Warm-up (No Measure)

3 Rounds for Quality:

10 W/Y Negative

:20 sec Side Plank/side

-Rest as needed between each round

1-2 Rounds:

–8 Cat Cow (slow)

–8ea Lying Thoracic Rotation

03/18/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Equipment needed:

–Bike or Rower.

–Barbell.

EMOM x 9min: (3 Rounds)

Minute 1- Bike or Row

Minute 2- Bootstrapper, Samson Lunge, Spiderman

Minute 3- 5 Romanian Deadlift + 5 Bent Over Barbell Row + 5 Hang Muscle Clean

**Take your athletes through this 9min EMOM and have them thinking of increasing their speed on the bike or rower a bit more with each round. For minute two have your athletes working through a different dynamic movement for each round. Lastly, athletes will work through a barbell complex, focusing on quality reps.

SPECIFIC WARM UP 15-20minutes

Power Clean Footwork Specific Drills 1x:

–10 Jump & Land (Hip width to Shoulder Width-no barbell)

3-Position Land Progression 1x:

–3 Hang Power Clean landing @ 2″

–3 Hang Power Clean landing @ 4″

–3 Hang Power Clean landing @ 6″ or parallel

Workout of the Day

A: Hang Power Clean (1)

15 Minutes to find a heavy single.

Metcon (Time)

3 Rounds For Time:

20/17 Cal Bike

10 Hang Power Clean (185/125)

Goal: Sub 8 min

(29/24 Cal Row if no bikes)

3 Rounds For Time Scaled Version:

17/15 Cal Bike

10 Hang Power Clean (75% 1RM)

Goal: Sub 8 min

(24/21 Cal Row if no bikes)

3 Rounds For Time Minimal Gear Version:

400 meter Run

10 Hang Power Clean (75’s/55’s)

Goal: Sub 8 min

3 Rounds For Time Bodyweight Version:

400 meter Run

10 Burpee Broad Jump

Goal: Sub 8 min

Accessory/Post Work

Warm-up (No Measure)

Post Work 1x:

–1-2min per side Banded Hamstring Stretch

–1-2min per side Banded Lying Crossover Stretch

03/17/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike, or Row 1x:

–3min @ a moderate pace with :10sec hard bursts throughout

2 Round:

–5ea Sky Reach

–10 PVC Pass Thru

–10 PVC Around the World

–10 Alternating Goblet Reverse Lunge

–5 Goblet Squat

–5ea Single Arm Press

SPECIFIC WARM UP 15-25minutes

General Barbell Warm Up 1x:

–5 Snatch Deadlift

–5 Muscle Snatch

–5 Snatch Push Press

Snatch Specific Warm Up 1x:

–3 High Hang Power Snatch

–3 Hang Power Snatch

–3 Power Snatch

Workout of the Day

Metcon (AMRAP – Rounds)

EMOM 12 min:

Min 1: 200 meter Run

Min 2: 20 Wall Ball (20/14)

Min 3: 10 Power Snatch (115/75)

EMOM 12 min Scaled Version:

Min 1: 150 meter Run

Min 2: 15 Wall Ball (14/10)

Min 3: 10 Power Snatch (60-75% 1RM)

EMOM 12 min Minimal Gear Version:

Min 1: 200 meter Run

Min 2: 20 Wall Ball (20/14)

Min 3: 10 Alternating Dumbbell Snatch (70/50)

EMOM 12 min Bodyweight Version:

Min 1: 200 meter Run

Min 2: 10-12 Lunge, Lunge, Squat

Min 3: 10-12 Clapping Push Ups

Accessory/Post Work

Warm-up (No Measure)

3 Rounds for Quality:

65 Seated Banded Leg Curl

:30 sec Double KB Front Rack Hold (heavy)

03/16/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Equipment needed:

–Foam Roller.

–Dumbbell or Kettlebell of a moderate load.

–Barbell.

Foam Roll 1x:

–1 min Foam Roll T-Spine

–:30sec per side Foam Roll Lats

–:30sec per side Kneeling Tricep Stretch

2 Rounds For Quality:

–50ft Dumbbell Single Arm Overhead Walk or :20sec Hold Overhead

–6ea Single Arm Dumbbell Press

–15 Band Pull Aparts

–:20sec Hollow Rocks

SPECIFIC WARM UP 15-25minutes

Barbell General Warm Up 1x:

–5 Strict Press

–5 Push Press

–5 Rack Strict or Push Press

Split Jerk Specific Barbell Warm Up 1x:

–Athletes establish their landing position by putting their feet in a lunge position

–5 Jump & Land

–5 Jump & Land w/ Hands on Shoulders

–3 Split Jerk w/ a Barbell

Strength

Split Jerk (3-3-1-1-1)

Warm-up (No Measure)

Dumbbell Split Jerk:

5 x 5-8 depending on loading

Heavy Day Bodyweight Version:

50-40-30-20-10

Alternating Wall Plank

25-20-15-10-5

Glute Bridge Walkout

Accessory/Post Work

Warm-up (No Measure)

Every 2min x 6min:

Strict Ring Dip

3 x 6-10 reps

Accumulate in as few sets as possible:

100 Banded Row

Accumulate 2min Of:

Freestanding Handstand Hold or Handstand Hold Against The Wall

03/15/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Equipment needed:

–Bike, Rower.

–Light to moderate pair of dumbbells.

Bike, Row or Rope 3xs:

–:45sec ON

–:15sec OFF

2 Round:

–10 Sumo Inchworm

–20 Alt. Plank Shoulder Taps

–6ea Single Arm DB Swing

–8 Goblet Squat

–6ea Single Arm Dumbbell Press

–6 Kip Swing

SPECIFIC WARM UP 15-25minutes

Manmaker Specific Warm Up 1x:

–2 Manmaker

Chest to Bar Pull Up Specific Warm Up 1x:

–3 Kip Swing + 1 Kipping Pull Up

–3 Kip Swing + 1 Kipping Pull Up + 3 Kip Swing

–3 Kipping Pull Ups

–3 Chest to Bar Pull Ups (kipping or butterfly)

Workout of the Day

Metcon (Time)

4 Rounds For Time:

5 Manmaker (50’s/35’s)*

15 CTB Pull Up

100 meter Farmers Carry (50’s/35’s)

Goal: Sub 20 min

*(Row R, Row L, Push Up, Jump/Step Up to DB, Squat Clean, Push Press, Overhead Forward Lunge R, Overhead Forward Lunge L)

4 Rounds For Time Scaled Version:

3 Manmaker (35’s/20’s)

10 Jumping CTB Pull Up

100 meter Farmers Carry (35’s/20’s)

Goal: Sub 20 min

4 Rounds For Time Minimal Gear Version:

5 Manmaker (50’s/35’s)

15 CTB Pull Up

100 meter Farmers Carry (50’s/35’s)

Goal: Sub 20 min

4 Rounds For Time Bodyweight Version:

10ea Side Plank + Reach Through

15 Push Up + Shoulder Tap

30 Walking Lunge Steps

Accessory/Post Work

Warm-up (No Measure)

3 Rounds for Quality:

10 Ring Walk Out

10ea Pallof Press

03/13/2021

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 (Time)

With a Partner

3 Rounds

80 Mountain Climbers (LR=1)

60 Jumping Lunges

40 Alt. DB Side Lunges

20 Burpees

400m Run

Metcon (Time)

With a Partner

3 Rounds

80 Mountain Climbers (LR=1)

60 Jumping Lunges

40 Box Jumps

20 Burpees

400m Run

Cool Down

Warm-up (No Measure)

THE WALK AROUND

03/12/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike, Row :

–3-min @ a moderate pace

2 Rounds:

–50 Single Unders

–:20sec Dead Hang

–8 Scap Pull Ups

–8 Scap Push Ups

–20 Alternating Plank Shoulder Taps

–5 Push Ups

Workout Prime 1x:

–1 Wall Walk

–20-Double Unders

–1 Wall Walk

–20-Double Unders

Workout of the Day

Crossfit Games Open 21.1 RX (Ages 16-54) (Time)

For Time:

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here

,: Crossfit Games Open 21.1 Scaled (Ages 16-54) (Time)

For time:

1 scaled wall walk

10 single-unders

3 scaled wall walks

30 single-unders

6 scaled wall walks

60 single-unders

9 scaled wall walks

90 single-unders

15 scaled wall walks

150 single-unders

21 scaled wall walks

210 single-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Scaled (Ages 16-54) click here
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Accessory/Post Work

Warm-up (No Measure)