Tuesday 1/21/20

Warm up: (10 min cap)
Partner A:
Row 2 min – 30 sec easy, 30 sec hard, 30 sec easy, 30 sec hard
Partner B:
5 Hollow Rocks +  4 Bridges + 3 Inch worms + DU practice until partner finishes
Switch and repeat until ea partner has gone twice

WOD (Performed first): “Swinging Annie” – 25 min cap
50, 40, 30, 20, 10
KB swings
Sit ups
DU’s

Strength: Tempo RDL (5:1:X:1) all
5, 4, 3, 2, 1, 1, 1, 1, 1

Accessory: 3 x 30 sec ea
Hamstring stretch
Partner hanging T-spine extension

Notes: Compare WOD to 8/1/19. Note that cap was 20 min on this date
and most did not finish. Scale KB weight as needed. Sets do not have
to be unbroken, but athletes should scale if unable to perform at
least 25 reps UB (conditioning priority). DU Scale is x3 singles for
experienced athletes (>1 year). Newer athletes may perform x2 or x1 at
coach’s discretion. For tempo RDL, aim for approx 60% of DL on first
set and increase as able, rest approx 2 min between sets.

Wednesday 1/21/20

Warm up:
Jog 200m
High knees from speed bump to end of building
But kicks to speep bump
lateral shuffle to line (back to fence)
lateral shuffle to end of fence (facing fence)
Jog back inside, review burpee mechanics

Strength (After WOD): Tempo Bench Press @ (5:2:x:1)
5, 4, 3, 2, 1, 1, 1, 1, 1
*Spotter mandatory

WOD (performed first):
0:00-3:00 – Run 400m + Max burpees
3:00-6:00 – Rest
6:00-9:00 – Run 400m + Max burpees
9:00-12:00 – Rest
12:00-15:00 Run 400m + Max burpees
*Score is total burpees

Accessory: 3 x 30 sec
Shoulder mobility reach
Pec stretch

Notes: Scale run distance if time exceeds 2 min (may use 300m or 200m
as needed).

Thursday 1/22/20

Warm up:
Row or bike 3 min
Then grab a light KB
2 Rounds
6 KB halos (3 ea direction
6 Goblet Squats
6 / side Bent over row
6 second L-sit hang

Strength: Warm up to back squat weight
Minimum 3 Warm up sets, see coach for scaling

WOD: Partner WOD, 30 min cap
10, 8, 6, 4, 2
Back squat (Reps per person, 225/155)
Strict pull ups (Reps per person)
Row (Team meters 1,000, 800, 600, 400, 200, reset ea time)

Accessory:
Feet elevated tempo ring row – 5 x 3 @ (6:3:X:3)
Couch stretch 30 sec / side between sets

Notes: Recommend scaling BS if Rx exceeds 70%. May increase load, may
not break up reps if using Rx+ weight. If using greater than 225/155
and sets are broken, must decrease weight and continue.

Friday 1/23/20

Warm up: 10 sec holds every 30 sec for 6 min
A) active hang
B) support (ring or box)
C) hollow body
Then review Jerk with empty bar

Strength: 18 min alt EMOM
A) 3 Jerks (any style start at 70%, increase as able)
B) 3 Parallette or box shoot throughs (3 sec pause on either side,
optional L-sit)
C) Rest

WOD: For time
Partner 100 calorie bike, switch every 10 cal

Accessory: 2 min Diaphragmatic breathing
Stretch of choice

Saturday 1/25/20

Warm up: 2 Rounds
5 Scapular wall slides
4 Beat Swings
3 x 3 way lunge
2 Jump squats
1 x 50ft Carioca ea direction

Strength: 4 Sets AHAP
50 ft front rack lunge

WOD: 6 min AMRAP
5, 10, 15, 20, 25…
WBS
TTB

Accessory: 3 Rounds
30 sec chaos side plank with hip abduction ea side
30 sec hip 90/90 stretch

Monday 1/19/20

Warm up:
Jog 200m
3 Rounds
1 Pull to stand
2 Lunges ea side
2 Downward dog calf stretches
3 Front Squats
3 Push Presses
3 Thrusters

Strength:
Warm up to thruster weight

WOD: “King” For time, Partner optional (30 cap)
Run 1 mile (partners run together)
15 Rope Climbs (total reps if team)
29 Thrusters (135/95, total reps if team)

Accessory: Choose your own adventure
A) Cardio Delight – Additional 1 mile run or 2K row
B) Supple Special – 3 x 30 sec ea – Lizard & Downward dog calf stetch
C) Just here for the Pump – superset 3 x 10 pec fly and barbell bicep curls

Notes: “King” is a CrossFit Thoroughbreds original and was written to
honor Dr. Martin Luther King. The rep scheme 1-15-29 is representative
of Dr. King’s Birthday, Januray 15th, 1929. The workout can be
performed individually if the athlete is capable of higher rep rope
climbs and heavy thrusters. If performed as a partner workout, the
athletes will run together and split the reps as desiered for the rope
climb and thrusters. Only one athlete will work at a time (excluding
the run). Scale for rope climb is pull to stand (x2 advance, x1 for
beginners. Thruster weight should be heavy, but should not exceed a
5RM. Depending on class size, athletes may stagger and start at
different stations.

Saturday 1/18/20

Strength (After WOD): Superset – 4-6 rounds for quality
3 Tempo DB Row @ (3:3:3:3)
3 Tempo DB press (partial ROM) or HSPU @ (3:3:3:3)
30 sec FLR

WOD (Performed First):
30 Burpee Bar MU for time

Accessory:
Band lat stretch 3 x 30 sec
Stretch or bodybuilding move of choice – have fun!

Notes: Scale for Burpee bar MU will be burpee + hardest pull up
version only. For tempo DB press, athlete will pause with the DB’s at
head level on each rep to simulate bottom position of HSPU. Load as
heavily as form allows, but do not compromise tempo or form. Front
Leaning Raise (FLR) is similar to a plank, but should be performed
with hollow body scapular protraction and should feel significantly
more taxing on the abdominals than standard plank.

Friday 1/17/20



Warm up:
Jog 400, Row 500, or Bike 0.5 miles
Grab a PVC
– Pause front squat on coaches call
– Pause back squat on coaches call

Strength: 3 Front Squats + 3 Back Squats
Warm up @ 50%, 65%, & 75% (minimum 3 warm up sets)
5 Sets @ 85% or greater of Front Squat

WOD: Tabata Bike
8 x 20 sec on, 10 sec off – MAX EFFORT!

Accessory: 3 x 30 sec
Lying quad stretch with optional ITB stretch
Quadraped T-spine rotation

Notes: WOD is short to allow plenty of time for the strength work.
Long rest intervals should be allowed (3+ min).

Thursday 1/16/20

Strength: Clean and Press (any style clean, strict press)
15 min to work up to a heavy double

WOD: Power “Grace”, 10 min cap
30 Power Cleans & Jerks for time (135/95)
*May not exceed clean and press weight

Accessory: 3 Rounds
Triceps stretch – 30 sec / side
15 band external rotations

Notes: Newer athletes will spend first block as 15 min C&J practice.
Grace should be scaled to allow athlete to finish under the cap. May
not exceed weight from part A, however may go lighter as needed

Wednesday 1/15/20

Warm up: 6 Min @ moderate pace
Row 90 sec
4 Prying goblet squats (light KB)
4 Scapular wall slides
4 V-ups

Strength:
TGU Review

WOD: Every 30 sec for 30 min
A) AMRAP WBS (20/14)
B) 1 TGU (53/35) L
C) AMRAP Cal Row
D) 1 TGU (53/35) R
E) AMRAP TTB
Score is total reps. For TGU do not perform more than 1 rep / round

Accessory: 3 x 30 sec ea
1/2 kneeling hip extension
Cobra with sidebend

Notes: Carry whiteboard or notebook as needed. It is recommended that
athletes select a goal number of repetitions for each movement to
assist with pacing. For example if your goal was to get at least 45
TTB, start with 8 ea round (yields 48 total). You may increase if able
in later rounds, but this will minimize the chance of burning out
early in the workout. Athletes who are able to go unbroken for the 30
sec will have to focus on cycle time / high power output.

Tuesday 1/14/20

Warm up:
15 DU’s / 15 Big Singles
Jog to end of fence and back
1 Inchworm
15 DU’s / 15 Fast Singles
Jog to end of fence and back
1 Inchworm
15 DU’s / 15 Penguin claps
Jog to end of fence and back
1 Inchworm
*Increase speed on ea run

Strength:  After WOD  – Every 30 seconds for 6 min
Tempo RDL 2 Reps @ (5:1:x:1)

WOD: 25 min running clock
00:00 – 30 DU’s + Run 400m
05:00 – 30 DU’s + Run 400m
10:00 – 30 DU’s + Run 400m
15:00 – 30 DU’s + Run 400m
20:00 – 30 DU’s + Run 400m
*Score is slowest time

Accessory: 3 x 30 sec
Straddle sit
Banded bridge hold

Notes: For WOD slowest round counts. Goal is consistency. Scale will
be 2x for single unders, however athletes may use penguin claps or
scale # of DU’s at coach’s discretion. Tempo RDL is almost the same
number of reps as last week (24 vs. 25). It is broken up into smaller
sets, but also has less rest time. Aim to start with the average
weight from last week and add in 2nd half only if form is maintained.

Moday 1/13/20

Warm up: 2 Rounds
5 Sit ups
4 Beat Swings
3 Squat stretches
2 HR Push ups with shoulder mobility reach
1 min row

Strength (After WOD): Tempo Bench Press – (4:2:x:1) @ 60% of 1RM
2 x 6, then for final set AMRAP until unable to maintain tempo
*Must have spotter and may not self count (use metronome or spotter’s count)
score is number of reps on final set

WOD (Perform first): “Baseline” (compare to 1/7/19 and 2/11/19)
For time, 10 min cap
500m Row
40 Air Squats
30 Sit ups
20 Push ups
10 Pull ups
*Run in 2 heats with partner judging

Accessory:
3 x 30 sec Twisted Cross
Accumulate 2 min hollow body hang

Notes: Baseline to serve as test for nutrition challenge. Bench press
spotter MANDATORY. Third set is an AMRAP, but reps only count if tempo
is maintained.

Saturday 1/11/19

Warm up: 3 Rounds
Jog to end of fence and back
3 baby MU, then
1 Round of Cindy at warm up pace
– 5 pull ups / Ring rows
-10 HR Push ups
-15 BW Squats

Strength (after WOD): 6 sets
Eccentric chin up (1 rep at a time, 2 sec chin over bar, 10 sec lower
minimum, add weight or use partner assist as needed)
Handstand hold (10-30 sec, depending upon ability)

WOD (performed first): 25 min running clock
Partner WOD
30 Ring MU (team total, split as desired)
AMRAP Cindy in remaining time (switch at the completion of each round)
5 pull ups
10 Push ups
15 Squats

Accessory: 3 Rounds
30 sec wrist extension stretch
15 band pull aparts

Notes: RMU scaling include jumping and baby MU. Pull up scales include
leg assisted and ring row. Preferred push up scale is hands elevated
on box or bench.

Friday 1/10/19

Warm up:
Jog 300m or row 400, then grab a bar (PVC or barbell)
5 DL
5 HPC
5 Front squats
5 HC
Repeat

Strength: Every 3rd Min for 15 min5 DL + 3 Hang Cleans Begin at approx
75% of Hang clean 1RM and increase if able

WOD: Sled Push / pull
3 x Push 50 ft, pull 50 ft (Rx Sled + BW / Sled + .7BW)
*score is fastest time, rest approx 3 min between rounds

Accessory: 3 x 30 sec ea
2-position ankle DF
Stretch of choice

Notes: Sled push / pull weight is the athlete’s body weight added to
the sled for men and 70% of athlete’s body weight added for women.
Smaller classes use Rogue sled only. Larger classes may use other sled
and reduce load by 45lb (or other number based on coach’s discretion).