Category Archives for "WOD"

02/26/2021

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

–1 Dumbbell of moderate to light loading.

–Barbell.

–Pull Up bar space.

1 Round:

–:90sec Row, Bike

–5ea Spiderman Lunge + Rotation

–10ea Hip Circle

–5ea Single Side Dumbbell Squat

–5ea Single Arm Dumbbell Press

–5ea Single Arm Thruster

–6-8 Kip Swing

1 Round:

–:90sec Row, Bike (harder pace)

–5 Bootstrapper

–20 Glute Bridge w/ a :01sec pause at the top

–5ea Single Side Dumbbell Squat

–5ea Single Arm Dumbbell Press

–5ea Single Arm Thruster

–3 Kip Swing + 1-2 Pull Ups

SPECIFIC WARM UP 15-20minutes

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–5 Bent Over Barbell Row

–5 Muscle Clean

–5 Front Squat

–5 Strict Press

Specific Barbell Warm Up 1x:

–3 Front Squat

–3 Push Press

–3 Thruster Singles

–3 Thruster Touch & Go

Workout of the Day

A: Thruster (1)

15 Minutes to find a 1RM

B: Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
45/35

Metcon (No Measure)

“Jackie” For Time Scaled Version:

Row 750 meters

35 Thruster (35/25)

30 Ring Row or Jumping Pull ups

Goal: Set a new benchmark or shoot for sub 10 min

“Jackie” For Time Minimal Gear Version:

Run 800 Meters

50 Dumbbell Thrusters (35/25#)

30 Pull Ups or 30 Bent Over Row

Goal: Set a new benchmark or shoot for sub 10 min

For Time Bodyweight Version:

Run 800 Meters

50 Squat Jumps

30 Plank Ups

Goal: Set a new benchmark or shoot for sub 10 min

Accessory/Post Work

Warm-up (No Measure)

3-5min Easy Row, Bike or Run

Then…

2 Rounds:

–8 Cat Cow (slow)

–:30sec per side OH Samson Stretch

02/25/2021

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.

–Barbell.

–Box.

–Pull Up bar space or a set of rings.

1 Round:

–:30sec Toe Taps

–:20sec Dead Hang

–3 Strict Pull Ups or Ring Rows

–:20sec Straight Arm Plank Hold

–5 Hang Muscle Clean

–5 Front Squats

–5 Strict Press

1 Round:

–:30sec Plyo Skier

–10 Scap Pull Up

–3 Kipping Pull Ups or Ring Rows

–:20sec Pike Handstand Hold

–5 Hang Muscle Clean

–5 Front Squats

–5 Strict Press

SPECIFIC WARM UP 15-30minutes

Handstand Push Up Specific Warm Up 1x:

–5 Pike Handstand Push Up

–5 Box Handstand Push Up

–3 Strict or Kipping Handstand Push Up

Burgener Clean 1x:

–3 Down & Up

–3 Down & High Pull

–3 Down & Muscle Clean

–3 Drop 2″

–3 Drop below parallel

–3 Hang Squat Clean

Workout of the Day

Metcon (Time)

6 Rounds:

16 Box Plyo Skier (24/20)

5 Strict Handstand Push Up

3 Hang Squat Clean (225/155)

6 Strict Pull Ups

Goal: Sub 15 min

6 Rounds For Time Scaled Version:

16 Box Plyo Skier (20/16)

5 Z-Press

3 Hang Squat Clean (70-75% 1RM)

6 Body Row

Goal: Sub 15 min

6 Rounds For Time Minimal Gear Version:

16 Box Plyo Skier (24/20)

5 Strict Handstand Push Up

3 Dumbbell Hang Squat Clean (65/45#)

6 Strict Pull Ups

Goal: Sub 15 min

6 Rounds Bodyweight Version:

50 Plyo Skier

5 Strict Handstand Push Up or Pike Handstand Push Up

10 V-Up

15 Air Squat + Squat Jump

Goal: Sub 15 min

Accessory/Post Work

Warm-up (No Measure)

Tempo Work:

–2 x 10ea Single-Leg Deadlift + Strict Press:

–3 x 6 Tempo Dual Dumbbell Row:

*RPE 6-7 out of 10.

*Tempo is :03sec up & down.

02/24/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL/ SPECIFIC WARM UP 5-15minutes

1 Round:

–50 Jump Rope (any variation)

–10 Alternating Box Step Up

–5 Box Jump (step down)

–8 Russian Swings

–10 Alternating Lunges

1 Round:

–50 Jump Rope (any variation)

–5 Jumping Pull Ups or 5 Ring Rows

–3 Hanging Knee Raise

–3 Kipping Knee Raise

–3 Knees to Elbow or Variation

1 Round:

–50 Jump Rope (any variation)

–5-10 Push Press

–5-10 Barbell Good Morning

–8 Wall Balls

–4 Burpees

Workout of the Day

Metcon (AMRAP – Reps)

Build the Base For Time:

Buy In: 5 min Bike for Cal

AMRAP 30 min

50 Box Jump (24/20)

50 Jumping Pull Up

50 Kettlebell Swing (35/26)

50 Walking Lunge

50 Knees to Elbow

50 Push Press (45/35)

50 Barbell Good Morning

50 Wall Ball

50 Burpee

50 Double Under

Cash Out: 5 min Bike for Cal

Goal: 1+ Round of the Filthy 50 portion

Build the Base Scaled Version:

Buy In: 5 min Bike for Cal

AMRAP 30 min

30 Box Jump (24/20)

30 Jumping Pull Up

30 Kettlebell Swing (35)

30 Walking Lunge

30 Knees to Elbow

30 Push Press (45)

30 Barbell Good Morning

30 Wall Ball

30 Burpee

30 Double Under

Cash Out: 5 min Bike for Cal

Goal: 1+ Round of the Chipper

Build the Base Minimal Gear Version:

Buy In: 5 min Run or 800m Run

AMRAP 30 min

50 Box Jump (24/20)

50 Jumping Pull Up

50 Kettlebell Swing (35)

50 Walking Lunge

50 Knees to Elbow

50 Dumbbell Push Press (35/25#)

50 Barbell Good Morning

50 Wall Ball

50 Burpee

50 Double Under

Cash Out: 5 min Bike for Cal

Goal: 1+ Round of the Filthy 50 portion

Build the Base Bodyweight Version:

Buy In: 800m Run

AMRAP 30 min

50 Alternating Step Ups (onto any object)

50 Table Row or Backpack Row

50 Box Hamstring Curl

50 Walking Lunge

50 Hollow to Tuck

50 Push Ups

50 Prisoner Good Morning

50 Air Squats

50 Burpee

50 Toe Taps

Cash Out: 800m Run

Goal: 1+ Round of the Filthy 50 portion

Accessory/Post Work

Warm-up (No Measure)

Optional Post Work 1-2xs:

–1min Childs Pose

–:30sec Thread the Needle

02/22/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

EMOM x 9min: (:45sec of work, :15sec of transition)

Minute 1: 100-150 Jog or Bike/Row

Minute 2: Bootstrapper, Bomber, Lunge-Lunge-Squat

Minute 3: 10 Banded Good Morning + 10 Band Pull Aparts

While working on minute two progress each round with a different dynamic movement.

SPECIFIC WARM UP 15-25minutes

Dumbbell General Warm Up 1x:

–10 Sumo Double Dumbbell Deadlift

–10 Double Dumbbell Swing

–10 Dumbbell Push Press

//Use a light weight.//

Over/Under Specific Warm Up 1x:

–Practice 3-5 Over/ Unders

Double Dumbbell Ground to Overhead 1x:

–3-5 Double Dumbbell Ground to Overhead w/ DB’s outside the feet

–3-5 Double Dumbbell Ground to Overhead w/ DB’s inside the feet

Workout Prime 1x:

–3 Double Dumbbell Ground to Overhead (workout weight)

–4 Over/ Under

–100m Run

Workout of the Day

Metcon (AMRAP – Rounds)

EMOM 15 min:

Min 1: 10 Double DB Ground to Overhead (50’s/35’s)

Min 2: 10 Over/Under

Min 3: 200 meter Run

EMOM 15 min Scaled Version:

Min 1: 10 Double DB Ground to Overhead (35s/25’s)

Min 2: 8 Over/Under

Min 3: 150 meter Run

EMOM 15 min Minimal Gear Version:

Min 1: 10 Double DB Ground to Overhead (50’s/35’s)

Min 2: 10 Over/Under

Min 3: 200 meter Run

EMOM 15 min Bodyweight Version:

Min 1: 12-15 Burpees

Min 2: 30 Lateral Jumps over an object

Min 3: 200 meter Run

Accessory/Post Work

Warm-up (No Measure)

Accumulate the following:

65 Band Pull Aparts

65 Banded Face Pull

40 Seated Bent Over Fly

02/19/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

EMOM x 9min: (3 Rounds)

Minute 1: Bike, Row, or Rope

Minute 2: Inchworm + Push Up, Bootstrapper, Bomber

Minute 3: 5 reps ea. Plate Front Raise, Plate Bent Over Fly, Plate External Rotation (5-2.5# plates)

.

SPECIFIC WARM UP 15-25minutes

General Snatch Warm Up 1x:

–5 Snatch Deadlift

–5 Muscle Snatch

–5 Snatch Push Press

–5 Snatch Balance (power position)

Specific Power Snatch Warm Up 1x:

–3 High Hang Power Snatch

–3 Hang Power Snatch

–3 Power Snatch

Specific Power Clean Warm Up 1x:

–3 High Hang Power Clean + 3 Push Jerk

–3 Hang Power Clean + 3 Push Jerk

–3 Power Clean & Jerk

Workout of the Day

A: Metcon (No Measure)

EMOM:

0-6 min: 1 Power Snatch

7-12 min: 1 Power Clean & Jerk

-Start at roughly 60% and add 5-10 lbs each min to build to a moderately heavy to heavy load

B: Isa-Grace (Time)

30 Power Snatch (135/95)

30 Clean and Jerk

Goal: Sub 8 min

Warm-up (No Measure)

“Isa-Grace” Scaled Version:

30 Snatch (appx. 55% 1RM)

30 Clean and Jerk

Goal: Sub 8 min

-complete movements from the hang if needed

“Isa-Grace” Minimal Gear Version:

30 Double DB Ground to Overhead (55’s/40’s)

30 DB Dumbbell Clean and Jerk (55’s/40’s)

Goal: Sub 8 min

4 Rounds For Reps Bodyweight Version:

Minute 1: Squat Jumps

Minute 2: Clapping Push Ups

Minute 3: Lateral Hops

Minute 4: Rest

Accessory/Post Work

Warm-up (No Measure)

3-way Shoulder Stretch 3xs:

–:20sec in each position

02/18/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

Foam Roll 1x:

–1 min Foam Roll T-Spine

–:30sec per side Foam Roll Quads

–:30sec per side Foam Roll IT Bands

2 Rounds:

–5ea Spiderman Lunge + Rotation

–10 Kettlebell Sumo Deadlift

–6 Kettlebell Goblet 1 1/4 Squat

–4ea Goblet Lateral Lunge

–:45sec Hollow Body Plank Hold

SPECIFIC WARM UP 15-25minutes

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–5 Bent Over Barbell Row

–5 Tempo Front Squat (coach’s call)

Specific Barbell Warm Up 1x:

–5 1 1/4 Front Squat

1 1/4 Front Squat Build Up Sets:

6-minutes to build to a starting weight

Strength

1 1/4 Front Squat (3-3-2-2-1)

1 1/4 is descending into a full squat, ascending to parallel, descending back down, and standing all the way up.

Warm-up (No Measure)

Front Squat Scaled Version:

3-3-2-2-1

-Complete as a full squat to parallel, back to full squat, and stand for each rep

1 1/4 DB Front Squat Minimal Gear Version:

8-8-6-6-4

-Complete as a full squat to parallel, back to full squat, and stand for each rep

4 Rounds For Quality Bodyweight Version:

10 1 1/4 Squat w/ a :03sec pause at parallel for each rep

15 Box Hamstring Curl

:45sec-1min Hip Hinge Hold

Cool Down

Warm-up (No Measure)

3 Rounds:

–8ea Double DB Bulgarian Split Squat

–12 DB Floor Press

02/17/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL/ SPECIFIC WARM UP 5-20minutes

1 Round:

–1min Bike or Row (moderate)

–10 Ragdoll

–6 Double Kettlebell or Dumbbell Deadlift

–6ea Single Arm KB Swing

–6ea Kettlebell or Dumbbell Push Press

–3 Kip Swing + 3 Kipping Knee Raise

–20 Alt.Plank Shoulder Taps

1 Round:

–1min Bike or Row (moderate)

–6 Double Kettlebell or Dumbbell Swing

–6 Double Kettlebell or Dumbbell Front Squat

–6 Double Kettlebell or Dumbbell Push Press

–10 Air Squat

–3 Toes to Bar or Variation

–:15sec Handstand Hold (against the wall)

–1 Lunge Kick Up + Walk Into Wall or 20 Alt. Plank Shoulder Taps

Workout of the Day

Metcon (AMRAP – Reps)

3 Rounds:

3 min Bike for Calories

AMRAP 3 min of:

–10 Double Kettlebell Russian Swing (35’s/26’s)

–10 Double Kettlebell Front Squat

–10 Double Kettlebell Push Press

3 min Bike for Calories

AMRAP 3 min of:

–30 Air Squat

–15 Toes to Bar

–3 Wall Walks

3 Rounds Scaled Version:

3 min Bike for Calories

AMRAP 3 min of:

–10 Russian Kettlebell Swing (35’s/26’s)

–10 Kettlebell Goblet Front Squat

–10 Push Up

3 min Bike for Calories

AMRAP 3 min of:

–20 Air Squat

–10 Hanging Knee Raise

–20 Alt. Plank Shoulder Taps or 3 Wall Walks

3 Rounds Minimal Gear Version:

3 min Run for Distance

AMRAP 3 min of:

–10 Double Kettlebell Russian Swing (35’s/26’s)

–10 Double Kettlebell Front Squat

–10 Double Kettlebell Push Press

3 min Run for Distance

AMRAP 3 min of:

–30 Air Squat

–15 Toes to Bar

–10 meter Handstand Walk

-If possible do a shuttle run 20-30 meters down and back for the run

3 Rounds Bodyweight Version:

3 min Run for Distance

AMRAP 3 min of:

–10 Inchworm + Push Up

–10ea Single Leg Step Up

–10 Hand Release Push-Ups

3 min Run for Distance

AMRAP 3 min of:

–30 Air Squat

–15 Pike Compression

–10 meter Handstand Walk or 3 Wall Walks

-If possible do a shuttle run 20-30 meters down and back for the run. Single Leg Step Up is onto any object that is stable and has your hip just below your knee as you step up.

Accessory/Post Work

Warm-up (No Measure)

Optional Post:

Stretch:

–:60sec per side Banded Hamstring Stretch

–:90sec per side Roll/Smash Quads

–:60sec per side Banded Lat Stretch

–:60sec Underhand PVC Stretch

02/16/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

1 Round :20sec ON, :10sec OFF of each movement:

–Jumping Jacks

–Lying Leg Swing (right)

–Lying Leg Swing (left)

–Lying Leg Crossover

–Roll Over V Sit

1 Round :20sec ON, :10sec OFF of each movement:

–Forward Jumping Jacks

–Scap Pull Up

–Single Leg Balance w/ T-hold (right)

–Single Leg Balance w/ T-hold (left)

–Alt. Dead Bug

SPECIFIC WARM UP 15-30minutes

Chest to Bar Pull Up/ Burpee Box Jump Specific Warm Up 1x:

–8 Kip Swing

–10 Alternating Box Step Up

–6 Jumping Chest to Bar Pull Up or Ring Row

–5 Box Jump (step down)

–3 Kipping Pull Ups

–3 Burpee Box Jump

–2-3 Chest to Bar Pull Ups

Deadlift Specific Barbell Warm Up 1x:

–10 Good Morning

–5 Hip to Above The Knee

–5 Above the Knee to Mid Shin

–5 Deadlifts

Deadlift Build Up Sets

Workout of the Day

Metcon (Time)

30-15-10 For Time:

Chest to Bar Pull Up

Burpee Box Jump (24/20)

*5 Deadlift at 85% after each round

Goal: Sub 12 min

20-15-10 For Time Scaled Version:

Ring Row

Burpee Box Jump (20/16)

*5 Deadlift at 85% after each round

Goal: Sub 12 min

30-15-10 For Time Minimal Gear Version:

Chest to Bar Pull Up

Burpee Box Jump (24/20)

10 Dumbbell Deadlift (100’s/70’s) after each round

Goal: Sub 12 min

Bodyweight Version:

50-40-30:

–Alternating Plank Shoulder Taps

40-30-20:

–Burpee over object

30-20-10:

–Single-Leg Balance/Deadlift w/ T-hold

-Use a backpack or odd object for a single leg deadlift if you can.

Accessory/Post Work

Warm-up (No Measure)

2 Rounds For Quality:

–12ea Tempo Dumbbell Strict Press (:03 sec down and up)

–20 Band Pull Aparts

02/15/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

Row 3xs:

–:20sec Easy

–:20sec Hard

1 Round:

–10 Sumo Inchworm

–:20sec Dead Hang

–10ea Way Plate Wraps

–:20-:15sec Hollow Hold or Bent Knee Hollow Hold

Row 3xs:

–:20sec Easy

–:20sec Hard

1 Round:

–5 ea Kneeling Thoracic Rotation

–:20sec Reverse Grip Hang

–12 Plate Overhead Alternating Lunges

–:20-:15sec Hollow Hold or Bent Knee Hollow Hollow

Double Dumbbell Overhead Walking Lunge Teaching Progression 1x:

–:20sec Single Arm Overhead Dumbbell Hold (right)

–:20sec Single Arm Overhead Dumbbell Hold (left)

–4 Alternating Single Arm Overhead Lunge (right)

–4 Alternating Single Arm Overhead Lunge (left)

–6 Alternating Double Dumbbell Overhead Lunge (in place or walking)

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 min:

Row 200 meters

50′ Double Dumbbell Overhead Walking Lunge (50’s/35’s)

*Increase the row by 200 meters every round: ie: 200, 400, 600, etc till the 15 min mark. Bike 12/8 cals.

AMRAP 15 min Scaled Version:

Row 200 meters

25′ Single Arm Dumbbell Overhead Walking Lunge (35/20) (right)

25′ Single Arm Dumbbell Overhead Walking Lunge (35/20) (left)

*Increase the row by 200 meters every round: ie: 200, 400, 600, etc till the 15 min mark

AMRAP 15 min Minimal Gear Version:

Run 200 meters

50′ Double Dumbbell Overhead Walking Lunge (50’s/35’s)

*Increase the run by 200 meters every round: ie: 200, 400, 600, etc till the 15 min mark

AMRAP 15 min Bodyweight Version:

Run 200 meters

100′ Walking Lunge

*Increase the run by 200 meters every round: ie: 200, 400, 600, etc till the 15 min mark

Accessory/Post Work

Warm-up (No Measure)

3 Rounds For Quality:

10 Pike Compression Over Dumbbell

:30 sec Static Hip Hinge Hold w/ Arms Extended Overhead

02/13/2021

WOD

Sweat Panda CrossFit FORTUNA, 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)

100 sit ups

80 Burpees

60 Air Squats

40 Push Ups

20 V-Ups

200 Sit Ups

160 Burpees

120 Air Squats

80 Push Ups

40 V- Up

Cool Down

Warm-up (No Measure)

THE WALK AROUND