Category Archives for "WOD"

03/11/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Equipment needed:

–Foam Roller.

–Mini Band of light to moderate tension.

Foam Roll/ Stretch 1x: (5min)

–1min per side Foam Roll Lats

–1min Foam Roll T-Spine

–:45sec Childs Pose

–:20sec Childs Pose (right)

–:20sec Childs Pose (left)

Shoulder Warm Up 2xs:

–20 Banded Good Morning

–15 Band Pull Aparts

–10 Behind the Neck Banded Press

–5 Banded Overhead Squat

SPECIFIC WARM UP 15-30minutes

General Barbell Warm Up 1x:

–5 Snatch Deadlift

–5 Muscle Snatch

–5 Snatch Push Press

–5 Overhead Squat

Snatch First Pull P.O.P

3-Position Power Snatch 1x:

–2 High Hang Power Snatch

–2 Hang Power Snatch

–2 Power Snatch

3-Position Snatch (squat) 1x:

–2 High Hang Snatch

–2 Hang Snatch

–2 Snatch

Strength

Snatch (3-3-2-2-1)

,

Accessory/Post Work

Warm-up (No Measure)

Every 2:30 For 3 Rounds:

3 x 5 Snatch Grip Deadlift

For Quality Shoulder Accessory: “YTW” 2xs:

–10 reps in each position

//Use Small Plates.//

Accessory Lifts Minimal Gear Version:

Every 2:30 For 3 Rounds:

3 x 10 Sumo Dumbbell or Kettlebell Deadlift:

For Quality Shoulder Accessory: “YTW” 2xs:

–10 reps in each position

//Use Small Plates.//

03/10/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Equipment needed:

–Jump Rope.

–Box.

–Barbell.

Jump Rope :20sec ON, :10sec OFF:

–Single Unders

–Single Leg Jump (right)

–Single Leg Jump (left)

–In-n-out Jump

1 Round:

–10 Sumo Inchworm

–10 Scap Pull Up

–5-10 Reverse Grip Press

–10 Alt. Single Leg Box Step Up

Jump Rope :20sec ON, :10sec OFF:

–Single Unders

–Scissor Jump

–Side to Side Jump

–Front to Back Jump

1 Round:

–10 Alternating High Plank to Calf Stretch

–10 Scap Pull Ups

–5-10 Strict Press

–3-5 Box Jump (step down)

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–5 Muscle Clean

–5 Push Press

Push Jerk Build Up

Workout Prime/ Practice Round 1x:

–3 Push Jerk @ workout weight

–Run 100 Meters or Variation (:30sec effort)

–4 Box Jump Over

–Run 100 Meters or Variation (:30sec effort)

–20 Double Unders

Workout of the Day

Metcon (AMRAP – Reps)

AMRAP’s:

AMRAP 5 min

Run 800 meters

In the remaining time: Max Rep Push Jerk (155/105)

-Rest :90 seconds

AMRAP 4 min

Run 600 meters

In the remaining time: Max Rep Box Jump Over (24/20)

-Rest :90 seconds

AMRAP 3 min

Run 400 meters

In the remaining time: Max Rep Double Unders

*Score is total reps after the run.

Scaled Version

AMRAP 5 min:

Run 600 meters

In the remaining time: Max Rep Push Jerk (105/75)

-Rest :90 seconds

AMRAP 4 min:

Run 400 meters

In the remaining time: Max Rep Box Jump Over OR Step Over (20/16)

-Rest :90 seconds

AMRAP 3 min:

Run 200 meters

In the remaining time: Max Rep Double Unders OR Singles

Minimal Gear Verison:

AMRAP 5 min

Run 800 meters

In the remaining time: Max Rep Dumbbell Push Jerk (50/35#)

-Rest :90 seconds

AMRAP 4 min

Run 600 meters

In the remaining time: Max Rep Box Jump Over (24/20)

-Rest :90 seconds

AMRAP 3 min

Run 400 meters

-n the remaining time: Max Rep Double Unders

Bodyweight Version:

AMRAP 5min:

800 meter Run

In the remaining time Max Handstand Push-Ups or Pike Handstand Push-Ups

-Rest :90 seconds

AMRAP 4min:

600 meter Run

In the remaining time Max Push-Ups

-Rest :90 seconds

AMRAP 3min:

400 meter Run

In the remaining time Max Burpees

Accessory/Post Work

Warm-up (No Measure)

3 Sets of the Following Complex:

:20 sec Glute Bridge

4 Glute Bridge Walkout

:10 sec ea. side Single Leg Glute Bridge

2 Glute Bridge Walk Out

03/09/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Equipment needed:

–Bike, Row or Rope.

–Kettlebell or Dumbbell of a moderate to light load.

–Pair of Dumbbells.

EMOM x 9min:

Minute 1- :45sec Bike, Row, or Rope

Minute 2- :45sec of Spiderman, Inchworm + Push Up, Sky Reach

Minute 3- 3 reps per side of: Single Arm KB Swing, Single Side KB Squat, Single Arm Push Press

Have athletes cycle through one dynamic movement per round. Athletes will go through the kettlebell complex on one side and then the next. Adjust reps as needed to keep each piece done inside of the minute.

SPECIFIC WARM UP 15-25minutes

Dumbbell General Warm Up 1x:

–5 Dumbbell Deadlifts

–5 Dumbbell Hang Clean

–5 Dumbbell Squats

–5 Dumbbell Push Press

—6 DB Thrusters

–6 Russian Kettlebell Swing

Workout of the Day

Metcon (AMRAP – Rounds)

EMOM 12 min:

Min 1: 10 Dumbbell Thruster (50’s/35’s)

Min 2: 20 Kettlebell Swing (70/53)

EMOM 12 min Scaled Version:

Min 1: 8 Dumbbell Thruster (35’s/25’s)

Min 2: 15 Kettlebell Swing (53/35)

EMOM 12 min Minimal Gear Version:

Min 1: 10 Dumbbell Thruster (50’s/35’s)

Min 2: 20 Kettlebell Swing (70/53)

EMOM 20 min Bodyweight Version:

Min 1: AMRAP Air Squats

Min 2: AMRAP Burpees

Accessory/Post Work

Warm-up (No Measure)

3 Rounds For Quality:

–3 x 6ea Split Stance Deadlift w/ :03 second down and :03 second up

–3 x 6ea Single Arm DB Row w/ Static Hold

*One arm holds the weight at your chest while the other arm works. Complete 6 reps on each side.

03/08/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Equipment needed:

–Rower, Bike or Ski Erg.

–Barbell.

–Pull Up bar space.

2 Rounds:

–:90sec Row, Bike or Rope

–5ea Kneeling Shoulder Taps

–10 Scap Push Up

–10 Romanian Deadlift

–5 Bent Over Row

–5 Hang Muscle Clean

Workout of the Day

Metcon (AMRAP – Rounds)

4 Rounds On the 5 min:

20 Hand Release Push Up

10 Pull Up

5 Hang Power Clean (225/155)

10 Pull Up

20/17 Cal Row

Goal: 4 min or less/round

(14/12 Cal Bike)

4 Rounds On the 5 min Scaled Version:

15 Elevated Push Ups

10 Ring Row

5 Hang Power Clean (85% 1RM)

10 Ring Row

15/13 Cal Row

Goal: 4 min or less/round

(11/9 Cal Bike)

4 Rounds On the 5 min Minimal Gear Version:

20 Hand Release Push Up

10 Pull Up

7 Dumbbell Hang Power Clean (75’s/55’s)

10 Pull Up

200 meter Run

Goal: 4 min or less/round

4 Rounds On the 5 min Bodyweight Version:

20 Hand Release Push Up

10 Table Row or Bent Over Row Variation

30 Lateral Skaters

10 Table Row or Bent Over Row Variation

200 meter Run

Goal: 4 min or less/round
Score will be time of slowest round.

Accessory/Post Work

Warm-up (No Measure)

3 Rounds for Quality:

–:20 sec Side Plank/side

–10-15 Parallette Shoot Through

SATURDAY TEAM WOD

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

Twice Through

60-40-20 Burpees

20-40-60 Double DB Thrusters (50/35)

60-60-60 KB Swings (53/35)

200m Run after every Round

Cool Down

Warm-up (No Measure)

THE WALK AROUND

03/05/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL/SPECIFIC WARM UP 5-15minutes

Equipment needed:

–Rower or Bike.

–Light change plates or Dumbbells.

–Barbell.

–Bench.

1 Round:

–200m Jog or Row

–5ea Kneeling Shoulder Taps

–10 Plate Bent Over Fly

–10 Plate Front Raise

–5 Plate External Rotation

//Use 5/2.5# change plates.//

1 Round:

–200m Jog or Row

–3 Push Up (wide)

–3 Push Up (traditional)

–3 Push Up (narrow)

–10 Plate Bent Over Fly

–10 Plate Front Raise

–5 Plate External Rotation

Workout of the Day

A: Bench Press (1)

15 Minutes to find a heavy single

B: Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
75/50 Assault Bike

Accessory/Post Work

Warm-up (No Measure)

Post Work 1-2xs:

–1-2min Banded Lying Hamstring Stretch

–1-2min Banded Lying Crossover Stretch

03/04/2021

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, or Ski Erg.

–Barbell.

–Medball.

EMOM x 9min:

Min 1: :45sec Bike, Row or Rope

Min 2: 5 Wall Squat + 6 No Push Up Burpee

Min 3: 5 Snatch Deadlift + 5 Muscle Snatch + 5 Snatch Push Press

SPECIFIC WARM UP 15-25minutes

Wall Ball Specific Warm Up 1x:

–Set up fingertip away from the wall.

–Set elbows underneath in a pressing position.

–6-8 Wall Balls (on coach’s call)

Wall Ball Set Up & P.O.P

Power Snatch Specific Warm Up 1x:

–5 Power Snatch (on coach’s call)

Workout of the Day

Metcon (Time)

21-18-15-12-9-6-3 For Time:

Wall Ball (20/14)

Power Snatch (75/55)

-7 Bar Facing Burpee After Each Round

Goal: Sub 18 min

18-15-12-9-6-3 For Time Scaled Version:

Wall Ball (14/10)

Hang Power Snatch (40-45% 1RM)

-5 Bar Facing Burpee After Each Round

Goal: Sub 18 min

21-18-15-12-9-6-3 For Time Minimal Gear Version:

Wall Ball (20/14)

Alternating DB Snatch (50/30)

-7 Burpee Over Dumbbell After Each Round

Goal: Sub 18 min

21-18-15-12-9-6-3 For Time Bodyweight Version:

Squat Jump

Handstand Push Up or Hand Release Push Up

–10 Burpees After Each Round

Accessory/Post Work

Warm-up (No Measure)

3 Rounds for Quality:

12 Barbell Hip Thrust (moderate weight)

15 Plate External Rotation

35 Seated Banded Leg Curl

03/03/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

Equipment needed:

–45-25# Plate.

–Pair of Dumbbells of a moderate load.

–Jump Rope.

2 Round:

–30 Plyo Skier

–8 Goblet Squat

–10 Russian Swing (use dumbbell)

–5ea Single Leg Pike Compression

–6 Kip Swing

–3 Kipping Knee Raise

SPECIFIC WARM UP 15-25minutes

Dumbbell General Warm Up 1x:

–6 Dumbbell Deadlift

–6 Dumbbell Bent Over Row

–6 Dumbbell Hang Power Clean

–6 Dumbbell Alternating Lunges

Toes to Bar Teaching Progression 1x:

–6 Kip Swing

–3 Kipping Knee Raise

–3 Knees to Elbow or Tricep

–1-3 Toes to Bar

Dumbbell Squat Specific Warm Up 1x:

–6 Dumbbell Squat (on coach’s call)

Workout of the Day

Metcon (Time)

For Time:

50 Box Jump Over (24/20)

60 Dumbbell Squat (50’s/35’s)

50 Toes to Bar

200 Double Under

Goal: Sub 15 min

For Time Scaled Version:

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

40 Dumbbell Squat (35’s/25’s)

35 Toes to Rings

200 Double Taps/100 DU Attempts

Goal: Sub 15 min

For Time Minimal Gear Version:

50 Box Jump Over (24/20)

60 Dumbbell Squat (50’s/35’s)

50 Toes to Bar

200 Double Under

Goal: Sub 15 min

For Time Bodyweight Version:

50 Rocket Jump or Jump onto a sturdy object

60 Lunge, Lunge, Squat

50 Pike Compression

200 Toe Taps

Accessory/Post Work

Warm-up (No Measure)

Cossack Squat:

2 x 6/leg w/ :03 sec down and :03 sec up

Negative Pull Up OR Ring Row:

2 x 6 reps w/ :05 sec lowering and jumping up to the bar

-Complete each work set at an RPE of 6-8 out of 10.

-Superset movements.

03/02/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

ENERAL WARM UP 5-15minutes

Equipment needed:

–Foam Roller.

–Barbell.

Foam Roll 1x:

–1-2min Foam Roll T-Spine

–1min per side Foam Roll Lats.

2 Round:

–30 Jumping Jacks

–10 Bootstrapper

–10 Romanian Deadlift

–5 Hang Muscle Clean + Strict Press

–:30sec Alternating Deadbug

SPECIFIC WARM UP 15-28minutes

Push Jerk Teaching Progression 1x:

–5 Jump & Land

–5 Jump & Land w/ Hands

–5 Jump & Land w/ Hands Overhead

–5 Push Jerk

ON COACH’S CALL

Split Jerk Teaching Progression 1x:

–5 Jump & Land Into Lunge Position

–5 Jump & Land w/ Hands

–5 Jump & Land w/ Hands Overhead

–5 Split Jerk

ON COACH’S CALL

Specific Barbell Warm Up 1x:

–5 Hang Power Clean

–3 Push Jerk

–3 Split Jerk

Strength

Hang Power Clean & Jerk (3-3-2-2-1-1)

Warm-up (No Measure)

MINIMAL GEAR VERSION

Dumbbell Hang Power Clean and Jerk:

6 x 5-8 reps depending on loading

BODYWEIGHT VERSION

4 Rounds For Quality:

6ea Single Leg Balance w/ T-hold + Rotation

20 Box Hamstring Curl

1min Upper Trap Hold

Cool Down

Warm-up (No Measure)

Banded Box Step-Up:

5 x :45 sec

Banded Row or Dumbbell Row:

5 x 20 reps

-Superset Movements

03/01/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic Warm Up :20sec ON, :10sec OFF 1x:

–High Knees (in place)

–Sumo Inchworm

–Buttkickers (in place)

–Forward Arm Circles

–Backwards Arm Circles

–Jumping Jacks

–Samson Lunge

–Forward Jumping Jacks

–Toe Touches

–Lateral Hops

–Scap Push Up

–Jumping Lunges

Run through workout movements 5 Reps each.

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

Build the Base:

AMRAP 12 min:

20/17 Cal Row

1 Round “Cindy”

(5 pull up/10 push up/15 squat)

-Immediately Into

AMRAP 12 min:

20/17 Cal Bike

1 Round

5 Ring Muscle Up

14 Alternating Barbell Front Rack Reverse Lunge + Step Up (75/55)

-Immediately Into

AMRAP 12 min:

200m Run

1 Round

15 Kettlebell Swing (35/26)

10 No Push Up Burpee

Build the Base Scaled Version:

AMRAP 12 min:

15/13 Cal Row

1 Round “Cindy”

(3 jumping pull up/6 push up w/hands on box/9 squat)

-Immediately Into

AMRAP 12 min:

15/13 Cal Bike

1 Round

4 Low Ring Transition + Jumping Ring Dip

12 Alternating Front Rack Lunge + Step Up (45/35)

-Immediately Into

AMRAP 12 min:

200m Run

1 Round

10 Swing (35/26)

10 No Push Up Burpee

Build the Base Minimal Gear Version:

AMRAP 12 min:

200 meter Run

1 Round “Cindy”

(5 pull up/10 push up/15 squat)

-Immediately Into

AMRAP 12 min:

200 meter Run

1 Round

5 Ring or BarMuscle Up

14 Alternating Dumbbell Lunge + Step Up (30’s/20’s

-Immediately Into

AMRAP 12 min:

200 meter Run

1 Round

15 Swing (35/26)

10 No Push Up Burpee

Build the Base Bodyweight Version:

AMRAP 12 min:

200 meter Run

1 Round “Cindy”

(5 plank up/10 push up/15 squat)

-Immediately Into

AMRAP 12 min:

200 meter Run

1 Round

10 Bench Dips

20 Alternating Lunges

-Immediately Into

AMRAP 12 min:

200 meter Run

1 Round

15 Single Leg Balance w/ T-hold or Odd Object

10 No Push Up Burpee

Accessory/Post Work

Warm-up (No Measure)

Couch Stretch:

1min- :90sec min/side

Adductor Stretch:

1min- :90sec min/side