Wednesday 1/29/20

Warm up: 3 Rounds
5 – Beat swings, Pull ups / Jumping pull ups, C2B / Jumping C2B
10 – 1/2 kneeling bottoms up press (5 / side, light)
15 DU’s (scale – big singles, fast singles, penguin claps)
20 sec row – increase to max intensity on last set
Review Belly to bar Pull up and Bar MU scales and attempt 3 reps of
preferred scale

Strength: Warm up to WOD weight

WOD: 32 min running clock, WOD order varies, see coach for details
WOD 1) 10 min alternating EMOM
A) 5 SA KB strict presses R + 5 SA Bent over rows R
B) 5 SA KB strict presses L + 5 SA Bent over rows L
(score is Average weight)
*1 min rest*
WOD 2) 10 min EMOM
10/8 Cal row (Score is slowest round)
*1 min rest*
WOD 3) 10 min Alt EMOM
A) 15 DU’s
B) 1-5 Bar MU, AMRAP on last set only
(Score is total bar MU)

Accessory: 3 Rounds
2-position ankle dorsiflexion – 30 sec ea
15 band pull aparts
Child’s pose lat stretch – 30 sec / side

Notes: Athletes may complete today’s WOD’s in any order. Those who are
still working on DU’s and/or bar muscle ups are strongly encouranged
to perform WOD order of 3-2-1, while those who are profient and
capable of performing DU’s and Bar MU under fatigue are encourged to
perform in the order 1-2-3. Kettlebell held in rack position is
preferred for WOD 1, however DB’s are acceptable as well. Cal Row may
be scaled. Should take approx 20 sec when fresh (use warm up to assist
in scaling). Bar MU scaling will be pull up only with 1-3 reps of
belly to bar pull ups recommended where appropriate (scale number
before complexity. Athlete will complete a maximum of 5 reps per min
and should aim for consistency on the first 4 rounds, but may complete
as many as able on last round to increase score. DU’s may be scaled by
number or may allow DU attempt counts. Those who do not have DU’s and
bar MU should prioritize deliberate practice over intensity and then
go harder on the next piece.

Thursday 1/30/20

Warm up: 8 min Amrap
10 Med ball squats
10 Bulgarian Goat Bag Swings (Med ball good morning)
10 Med ball deadbugs
Med ball carry to end of fence and back

Strength: None

WOD: 3-5 Rounds, NFT
A) 30 sec L-sit (record longest set in notes)
B) 10 Sand bag over yoke
C) DB Bear Crawl 50 ft forward, 50 ft back (suggested weight 35/25)
D) KB Rack Carry to end of fence / Palms forward Carry back
E) 10 / side GHD side plank with press

Accessory:
Hip Mobility Flow

Notes: WOD emphasis is quality movement / midline stabilization.

Friday 1/31/20

Warm up: 6 min AMRAP
Row 1  min
Pull up grip active hang 10 sec
Prying goblet squat hold 10 sec

Strength: Weighted Chin Up
5, 4, 3, 3, 3, 3, 3

WOD: “Jackie”, 12 min soft cap
1,000m row
50 Thrusters (45/35)
30 Pull ups

Accessory:
Pistol hold – Accumulate 1 min / side, use assistance as needed
1/2 kneeling hip flexor stretch

Notes: Use very light KB for prying goblet squat hold. Should serve as
counterbalance but not be overly taxing. Compare “Jackie” time to
8/13/20. Jumping pull up is recommended scale to preserve conditioning
stimulus.

Saturday 2/1/20

Warm up:
Junkyard dog warm up
Then review strength complex and provide specific warm up time

Strength: 12 min EOMOM
1 Power Clean + 1 Hang Clean + 1 Push Jerk + 1 Split Jerk
* start at approx 75% of lightest lift. Increase only if form is
maintained with goal of no missed lifts.

WOD: CF Open 13.4 – 7 min AMRAP
3, 6, 9, 12, 15…
C&J (135/95, any style)
TTB

Accessory: 3 x 30 sec ea
Quadraped wrist extension stretch
Straddle sit with shoulder mobility reach

Notes: Strength portion should be used to dial in technique prior to
WOD. Review pacing strategy prior to WOD.

Tuesday 1/28/20

Tuesday 1/28/20

Warm up:
Jog 400m
30 sit ups
Review Med ball clean

Strength: Tempo Front Squat, 18 min running clock
A) 12 min to build up to a heavy double @ (10:2:x:2)
B) 6 min to complete 2 additional sets @ 90% of A

WOD: For time, 18 min cap
Run 1 mile
50 Med ball cleans

Accessory: 3 x 30 sec ea
Bretzel
Chaos Side plank with hip abduction
Frog Pumps (30 sec unbroken)

Notes: Athletes may NOT count for themselves on tempo FS. May use
partner count or metronome. Athletes must demonstrate full hip
extension (2nd pull and finish position) and full depth squat on EVERY
rep.

Monday 1/27/20

Warm up: 10 min row
30 sec easy (recovery)
30 sec hard (faster than 500m pace)

Strength: Warm up to an unbroken set of 3 with at least 120% of WOD weight

WOD: “Diane”, 10 min cap
21, 15, 9
Deadlift (225/155)
HSPU

Accessory: 3 Rounds (as time allows)
A) 3 Tempo SLDL (10:0:10:0) + Crosslegged forward fold (repeat on opposite side)
B) 3 Tempo Push up (10:0:10:0) + Partner assisted pec stretch
*Scale load first (no weight, hands elevated, then reps 1 or 2, then tempo)

Notes: For the DL warm up, athletes should start at no 40-50% or less,
first increase should be no more than 15%, additional increases no
more than 10%. Athlete should work up to an unbroken set of 3 at 120%
of WOD weight (or intended scaled weight). This should not be a 3RM
and is intended to prepare the athlete for the WOD, not to cause undue
fatigue. If an athlete struggles to pull an unbroken set of 3 with
120% of the WOD weight then scaling is required.

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

Friday 1/24/20

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

Thursday 1/23/20

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.

Wednesday 1/22/20

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).


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.