Monday 2/18/19


Warm up:
400m row
Then grab empty bar and perform
7 Power Cleans
7 Front Squats
7 Push Presses
7 Back Squats
7 Push presses
Then perform
1 Bear Complex (7 x (1 of ea movement))

Strength: See WOD

WOD: Bear Complex 5 Rounds for max load
1 Round = 7 Unbroken reps of
1 Power Clean +
1 Front Squat +
1 Push Press +
1 Back Squat +
1 Push Press
*Increase weight each round as able. Heavies round completed counts as score.

Accessory:
Superset 3 rounds
A1) 12 deficit split squats / side
A1) 6 pause ring dips (2 sec in bottom)
Mobility:
Couch stretch 3 x 30 sec

Friday 2/15/19

Warm up:
30 sec ea
– Side plank L
– Plank
– Side plank R
10 ea
– Bridges
– Box step ups
– Good Morning
– Box Jumps

Review WOD and then 10 min to warm up DL from 50% to anticipated max WOD weight

Strength: None

WOD: CrossFit Open 14.3, 8 min AMRAP
10 DL (135/95)
15 Box Jumps (24/20)
15 DL (185/135)
15 Box Jumps
20 DL (225/155)
15 Box Jumps
25 DL (275/185)
15 Box Jumps
30 DL (315/205)
15 Box Jumps
35 DL (365/225)

Accessory: 2 min diaphragmatic breathing
2 min foam glutes

Thursday 2/14/19

Warm up: (Outside)
Walking knee to chest to end of building
Walking quad stretch to speed bump
Lateral shuffle R to line
Lateral shuffle L to end of fence
jog around grass island and return to start
High knees to end of building
Butt kicks to speed bump
Lunges to line
Frankensteins to end of fence
Jog back inside

Strength: None

WOD: 5RFT, 30 min cap
Row 500m
Run 400m

Accessory:
50 pistols for quality (scale as needed)
3 x 30 sec ea
Hamstring stretch
Half kneeling hip flexor stretch

Wednesday 2/13/19


Warm up: 2 Rounds
Jog to end of fence and back
20 DU’s (60 singles)
10 Hollow Rocks
Squat stretches with OH reach
Then review OH squat with PVC

Strength / Endurance: 3 Rounds NFT, 18 min cap score is average number of reps / set on OH squat
15 OH Squats (135/105)
300m recovery walk

WOD: “Hanging Annie”, 10 min cap
50 DU’s
25 TTB
40 DU’s
20 TTB
30 DU’s
15 TTB
20 DU’s
10 TTB
10 DU’s
5 TTB

Accessory: 3 x 30 sec ea
Cobra stretch
Downward dog calf stretch (per side)

Tuesday 2/12/19

Warm up 1: (before bar MU practice)
Row 400m (moderate pace)
Hollow body to superman (Log rolls, coach instructed)
2 x 5 Scapular pull ups
2 x 5 Beat swings

Skill: Bar MU practice, 10 min

Warm up 2: 2 Rounds of empty bar DT
12 DL
9 Hang cleans
6 Push jerks

WOD: 3 Rounds for time, 12 min cap
3 Bar muscle ups
6 C2B Pull ups
9 Pull ups
9 Deadlifts (155/105)
6 Hang power cleans (155/105)
3 Push Jerks (155/105)

Optional  strength accessory: Snatch grip DL / Strict Ring Dip
4 x 6 AHAP

Monday 2/11/19

Warm up: 2 Rounds
5 sit ups
4 Beat swings
3 Squat stretches
2 HR Push ups
1 min row

Strength: Performed after WOD.

Strength / Endurance Test 1: Bench Press
Max Reps at Body Weight

Strength / Endurance Test 2: Front Squat
Max Reps at Body Weight (Taken from floor if possible)

*Use same weight as on 1/7/19. Only one set is required, but this should be a true maximum effort. For this reason the bench press should be spotted for ALL athletes, regardless of percentage of 1RM.

WOD: “Baseline”, For time, 10 min cap
performed in two heats with parter judging 
500m row
40 Air Squats
30 Sit ups
20 Push ups
10 Pull ups
* Compare to 1/7/19

Accessory: 3 x 30 sec holds
Bretzel
Shoulder Bridge

Friday 2/9/19

Strength: None

Pre WOD: 150 DU’s for time OR 10 min DU practice

WOD: 4 Rounds for time, 30 min cap

Run 800m

50 ft DB front rack lunges (50/35)

15 TTB

Post WOD: 150 DU’s for time OR 300 singles for time

Accessory: 3 x 30 sec

2-position ankle dorsiflexion

Figure 4 stretch

Thursday 2/7/19

Strength: Push Jerk 1RM

5 @ 50%, 4 @ 60%, 3 @ 65%, 2-3 @ 70%, 2 @ 80%, 1 @ 90%, 1 @ 95%, 1RM in 3 attempts

WOD: 21, 15, 9 – 12 min cap

Power Snatch (Weight increases ea round – Male Rx – 95/115/135 ; Female Rx 55/75/95)

Bar facing burpee

Accessory: 3 x 30 sec ea

Shoulder mobility reach

Stretch of your choice (ask a coach if you need ideas)

Wednesday 2/6/18

Strength: 12 min to establish 1RM weighted strict pull up

*Minimum 3 warm up sets

Scaled = test chin over bar hold, then sets of 1-3 eccentric  pull ups for 12 reps total


WOD:

Every 5 min for 30 min 500m row *Score is slowest time


Accessory: Choose a skill and spend 5-10 min practicing

A)Muscle up transition )

Double Unders

C) Pistols

Tuesday 2/5/19


Warm up:  3 rounds

3 inch worms (includes push up)

1 min bike or row

Then 3 Rounds

5 Deadlift @ 50%, 60%, 70%

1 wall walk

*additional DL warm up provided before WOD


Strength (After WOD): 3-5 sets Ring push up with press out – 6 reps,

3 press outs per side GHD hip extension – 6 reps, add weight as needed


WOD (performed first): For time, 20 min cap 15, 12, 9 DL (Rx 275/195, Scaled 225/155)

Deficit Strict HSPU (Rx 45 lb plate, scaled strict without deficit)

Then 1 mile run


Accessory: 3 x 30 sec ea Hamstring stretch Pec stretch