Wednesday 10/9/19

Warm up: 3 Rounds
Jog to end of fence and back
3 Baby MU
6 Ring alternating scapular pull ups (3 / side)
9 Body weight squats
*additional warm up time provided after WOD review

Strength: None

WOD: 35 min AMRAP
2 Ring Muscle ups
8 Toes to Ring
200m run
800m row

Accessory: Goat Practice
Choose a weakness to work on and ask a coach for assistance
A) Pistol
B) DU’s
C) Handstand hold / walk
D) Muscle Up

Tuesday 10/8/19

Warm up:
3 Rounds of:
1 min bike or row
3 squat stretch with OH reach (ea side)
Then 2 rounds:
Coach led Bear Complex review

Strength: Bear Complex – 5 Rounds for heaviest load
1 Round = 7 x through the movements below. Bar touches the ground for
power clean, but does not rest on the ground until round is finished.
May rest with bar on back, in front rack, or in hang.
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

WOD: None

Accessory: 3 Rounds
3 / side tempo DB OH squat (4:3:2:1) – keep it light and focus on positioning
ME diamond push ups

Monday 10/7/19

Warm up: 12 min cap
4 inchworms
4 downward dog calf stretches
6 HR push ups
6 Superman holds
8 Spiderman lunges
8 Ring rows
10 DB or KB DL (lighter than WOD)
10 sec active hang
With remaining time, practice DU’s
-Intermediate / Advanced attempt max unbroken DU’s (accumulate no more
than 300 contacts)
-Beginner – Practice 5 singles + 1 Double (accumulate no more then 200
contacts) or practice 15 big singles, 15 fast singles, 15 penguin
claps, 15 DU attempts. Rest between sets, 2-3 rounds as time allows.

Strength: Movement Review

WOD: 30 min Running clock, ea WOD scored separately
WOD A: Starts at 0 min mark, 7 min cap
10, 8, 6, 4, 2
Devils Press (Rx+ 50/35, Rx 35/25, Scaled 25/15)
Strict Pull up
WOD B: Starts at 10 min mark, 7 min cap
10, 8, 6, 4, 2
DB or KB DL (Rx+ 70/50, Rx 50/35, Scaled 35/25)
Burpee Box jump over
WOD C: Starts at 20 min mark, 7 min cap
10, 8, 6, 4, 2
Box step up
Jumping pull up

Accessory: 3 x 30 sec ea
Calf stretch at rig
Hamstring stretch at rig
Shoulder bridge

Saturday 10/5/19

Warm up:
10 pass throughs
Then 3-5 ea from Power Position
-Pull
-High Pull
-Muscle Snatch
-Power Snatch
– OH squat
-Snatch
Then 3-5 ea from above the knee hang
-Power Snatch
– OH squat
-Snatch
Then 3-5 ea from mid shin
-Power Snatch
– OH squat
-Snatch

Strength: Every 3rd minute for 5 sets
1 snatch + OH squats
warm up at 50, 60, & 70%, then choose opening weight

WOD:
Buy in 10 Bar MU
5 Rounds
10 ft Double KB rack lunges
100 foot sprint (2 x 50 ft)
Cash out: 10 Bar MU

Accessory:
Optional Strength accessory
 DB Row
6 x 4 AHAP
*Minimum of 3 warm up sets
Mobility accessory
Shoulder mobility reach in half kneeling, 3 x 30 sec holds

Friday 10/4/19

Warm up:
Jog 200m
Walking knee to chest to end of building
Walking quad stretch to speed bump
Lunges to line
Lateral shuffle to end of fence
Lateral shuffle back to line (face same way)
Frankensteins to speed bump
high knees to building, butt kicks to door
Meet inside

Strength: None

WOD: 2 Rounds for time, 30 min soft cap
15 Power Cleans (135/95)
Run 800m
Rest 3 min, then directly into
15 cal bike
Row 800m
Rest 3 min
*stagger stations as needed

Accessory:
10 min GOAT practice – choose a weakness and work on it!

Thursday 10/3/19

Warm up:
2 Rounds
3 squat stretches
4 Downward dog calf stretches
5 scapular wall slides
3 Rounds
9 Empty Bar thrusters
15 DU’s (scale 10BS+10PC, 10 FS + 10 PC, 10 PC+10 DU attempts)

Strength: None

WOD: CrossFit Open 17.5, 10 RFT, 40 min cap
9 Thrusters (95/65)
35 DU’s*
*Per open standards, athletes do not need to increase numbers if
performing single unders.

Accessory: 2 min diaphragmatic stretching, then
3 x 30 sec ea
couch stretch
triceps stretch
downward dog calf stretch

Wednesday 10/2/19

Warm up:
Jog 200m
Then coach led (everyone stays together)
10 alternating DB single arm DLs (lighter than WOD weight, 50/35 max)
10 Box step ups
10 strict knee raises
8 alternating DB single arm high pulls
8 box jumps with step down
8 KTE (kipping)
6 Rebounding box jumps
6 DB alternating DB snatches
6 TTB

Strength (after WOD): Midline stablization – 5 Rounds
20 sec suitcase hold ea side – HEAVY
10-20  bicycle cruntches
*Rest approx 1 min between rounds

WOD (performed first): 24 min AMRAP
10 DB snatches (Rx+70/50, Rx 50/35, Scaled 35/25)
10 Box Jumps
10 TTB
10 walking lunges
Run 400m

Accessory: 3 Rounds
Quadraped T-spine rotation,  5 slow breaths per side
Half kneeling hip extension with overhead reach, 30 sec per side