Friday 3/30/18

Strength: Sumo DL
Warm up: 2 x 6 @35-40% to practice form, then
3 x 12
First set at approx. 50%, then adjust by feel
WOD: Partner Row, 18 min cap
3,000m for time, switch as desired
Accessory:
A) GHD hip extension and knee flexion
3 x 6-12 reps
*scale version if unable to complete 6, add weight only if able to compete > 12, tread lightly if new
B) Birddog
3 sets of 6 / side with 3 sec pause, focus on form

Thursday 3/29/18

Strength: Tempo Push Press
4 x 3 @ (3:2:X:1)
WOD: 1/2 “Murph” (30 min flexible cap)
Run 800m
50 Pull ups
100 Push Ups
150 Squats
Run 800m
(scale to 1/4 Murph if needed.)
*Reps may be broken up as needed, perform with weight vest if able. Record how you performed this – we will retest it!
Accessory:
Eccentric pistol / Eccentric Box Step Down
12 / side as slow as possible

Wednesday 3/28/18

Strength: None
WOD: 40 min at a moderate pace, 5 rounds max
A) Double Unders (record number completed and how many sets to completion)
Advanced – 150 reps
Intermediate 50-100 reps
Beginner – 2 min practice or 50 reps
*See coach for help with scaling options, due to number of rounds, reps will not be increased for SU
C) Carry to end of fence and back, heavy KB or DB at side, lighter KB in rack position on opposite side (roughly 70%), switch hands for return
C) 10-15 GHD sit ups / weighted sit ups
*see coach for help with numbers, do not overdo these!
D) Banded Pallof Press x 10 / side
Accessory: If you finish 5 rounds, see a coach and ask for help finding a mobility drill that you need to work on.

Tuesday 3/27/18

WOD: 30, 20, 10 (14 min cap)
HPC (Rx – 75/55, Scaled 45/35)
Bar facing burpee (scaled = jump over bar, no burpee)
Push Press (Rx – 75/55, Scaled 45/35)
*This should be a sprint! If you cannot perform 10 standard push ups, scale the burpee
Strength:18 min alternating EMOM (performed after WOD)
A) 5 Strict KB Presses L
B) 5 Strict KB Presses R
C) 3 Tempo Romanian DL’s (4:1:X:1)
Accessory:
Eccentric Dips – 12 singles, as slow as possible. Perform on rings if able.

Monday 3/26/18

Strength: 3-4 Rounds
3 Front Squats + 12 Lunges (6 / side) + 3 Front squats
WOD: For time, 12 min cap, score is time to completion or total reps completed
*If you have never done “Karen” or have never completed it in less than 10 min, perform the scaled option.
Rx: (150 WBS / 15 MU total)
50 WBS (20/14)
5 Bar MU
40 WBS
4 Bar MU
30 WBS
3 Bar MU
20 WBS
2 Bar MU
10 WBS
1 Bar MU
Scaled Option: (75 WBS / 15 PU total)
15 WBS
5 Pull ups (C2B if able)
15 WBS
4 Pull ups
15 WBS
3 Pull ups
15 WBS
2 Pull ups
15 WBS
1 Pull ups
Accessory:
A) Side plank hip abduction 3 x 10-20 reps
B) Eccentric Pull up / Chin up – 12 singles, alternating hand position ea rep
As slow as possible (add weight only if able to perform >30 second lower)

Friday 3/23/18

CrossFit Open WOD 18.5 – TBA

Thursday 3/22/18

Strength: None
WOD: Partner WOD, one partner working at at time (relay style), 40 min cap
1 mile run (2 x 400m / partner, must tag partner)
1 mile row (2 x 400m / partner)
100DU’s (50 DU or 150 SU / person, split any way)
150 med ball partner sit ups (total reps, alternate ea rep)
1 mile run (2 x 400m / partner, must tag partner)
1 mile row (2 x 200m / partner)
100DU’s (50 DU or 150 SU / person, split any way)
Accessory:
Core:
 Hollow body hold – accumulate 2 min, perform cal bike sprint each time you break (M-10, F- 8 cal)
Suitcase hold – 4 x 20 sec / side AHAP
Mobility:
2 way ankle dorsiflexion 3 x 30 se ea
Supine T-spine rotation

Wednesday 3/21/18

Strength: 1 set every 90 sec for 12 sets
1 hang snatch pull + 1 hang snatch high pull + 1 power snatch

WOD: “Elizabeth” 21, 15, 9 (12 min cap)

Clean (Rx 135/95; Scaled 95/65)
Ring Dip

Accessory: 3 Rounds

8 SL hip thrusts / side
Shoulder mobility reach 30 sec / side with diaphragmatic breathing

Tuesday 3/20/18

Strength: Pendlay Row
6 x 3 AHAP – Explosive!
WOD: Chipper, 15 min cap
25 Pull ups
25 Box Jumps
25 Chin ups
25 Burpees
25 TTB

Monday 3/19/18

Strength: 20 min to complete 3-5 Sets, record heaviest successful complex
1 Set = 3 x 3 Front Squats + 1 Push Press
WOD: 12 min AMRAP
Run 200m
Max UB WBS (20/14)*
scale weigh up if Karen time is under 6 min
Accessory: 3 Rounds
10 Deficit Pushups
30 sec couch strecth per side