WODs 6.18.18 - 6.22.18 - Happy Fathers Day!

Happy Fathers day to all the Dad's!  It's not easy task being a dad. Definitely harder than any workout that you will do. If your a dad and you are struggling your not alone. Don't be afraid to talk with someone at J19. 

"A dad is someone who wants to catch you before you fall but instead picks you up, brushes you off, and lets you try again."

Congratulations to Amanda Peterson, Katrina Chapman, Tyler Bryan, Patrick Saik, Luke Underwood and Joseph Lide for competing at The Battle For Blood this past Saturday! Great job yall!

Team championship final will either be July 7th or July 20th in Alabaster. In order to participate you must complete all workouts. The format will include all athletes that participated and completed all workouts. It's going to be fun times. All are encourage to come cheer! 

Monday

Warm up

Rowing 500 Meters

:30 Seconds

Knuckle Drags
Push-up to Down Dog
Active Samson
Active Spidermans
Air Squats

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Mobility

Front Rack Stretch – :45 Seconds

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – :45 Seconds

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. At the halfway point, switch fingertips to face away and repeat.

Child’s Pose – :45 Seconds

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Build to a heavy Push Press. If you miss do not try again. 

Then

“Nose Bleed”

AMRAP 15:
27/21 Calorie Row
21 Deadlifts (135/95)
15 Burpees
9 Push Press (135/95)

Athletes will choose one weight for the barbell, with the push press being the deciding factor. The deadlift bar is intended to be very light, something athletes could complete 35+ repetitions unbroken when fresh, while the push press will be on the moderate side of heavy. This should be a weight that athletes could complete 15+ unbroken repetitions when fresh, ideally taking no more than one break per round during the workout. If short on rower, stagger heats by 2-3 minutes.

Intermediate

AMRAP 15:
27/21 Calorie Row
21 Deadlifts (115/75)
15 Burpees
9 Push Press (115/75)

Beginner

AMRAP 10:
20/15 Calorie Row, bike ,Ski
10 Deadlifts (65/35) 15LB bar with 10s for the 35
5 Burpees
9 Push Press (65/35)

Tuesday

Warm up

Line Drills

200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
Side Shuffle
High Knees
Butt Kickers

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Mobility

Squat Hold – 1 Minute

Using a post for support, assume the bottom of the squat. The goal here is to get the hips as close to the heels as possible and drives the knees out while keeping the heels on the ground. Fight for position over the course of 1 minute.

Banded Walks

A couple of options here. If your gym is equipped with mini bands, have athletes place the band just below the knee. You may also double or triple loop a low tension band. Other option is to have athletes step on a medium tension band, with the inside edges of the band coming in contact with the outside edge of the foot. From here, looking to assume a quarter squat stance with the hips back and the knees driving out. Maintaining this position throughout, have athletes take 10 steps in each direction, followed by 10 squats. Repeating this for another 10 steps in each direction and 10 squats.

Build to a heavy set of three back squat.  or Team Championship Event #4 

Event 4. Get a total body weight of the team. Split the weight however between partners and perform max reps back squats. Example athlete 1 is #150 and athlete 2 is #250. That would be a total of #400.  One athlete could #200 and the other as well. This workout does not have to be performed together. 

Enter scores - See scores

Then

“Instep Inferno”

4 Rounds:
400 Meter Run
50 Air Squats

Athletes will begin to a relatively heavy set of three for the day on back squats first, with good technique being a requirement to build in weight. A simple couplet or running and air squats follows the weightlifting piece. If 1 mile of running and 200 air squats is quite a bit of volume for athletes, we can think about brining down either the number or rounds or total repetitions to help maintain intensity. If athletes are unable to run, complete one of the following:

500/400 Meter Row
40/28 Calorie Schwinn Bike
28/20 Calorie Assault Bike

Wednesday

Warm up

:30 Seconds

Easy Row
Easy Bike
Active Spidermans

Medium Row
Medium Bike
Active Samson

Faster Row
Faster Bike
Push-up to Down Dog

”John Deere”

For Time: 
21-15-9
Row Calories
Schwinn Bike Calories

200 Meter Farmers Carry (53/35)

21-15-9
Row Calories
Schwinn Bike Calories

200 Meter Farmers Carry (53/35)

21-15-9
Row Calories
Schwinn Bike Calories

In between three rounds of row and bike calories, athletes will carry a pair of kettlebells by their sides for 200 meters. This should be a weight that they could complete the 200 meters broken when fresh. Within the workout, taking 2-3 short breaks is appropriate. Women will complete 15-12-9 for calories on both machines. Stagger by 5-7 minutes if short on equipment. If unable to Schwinn Bike, complete one of the following:

15-10-5 Assault Bike (Women: 9-7-5) 
21-15-9 10 Meter Shuttle Runs

Reduce weight for intermediate and beginner. 

Thursday

Warm up

:30 Seconds

Jumping Jacks
Push-up to Down Dog

Easy Single Unders
Active Spidermans

Higher Single Unders
Active Samson

Modified Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts

Mobility

PVC Pass Throughs – :30 Seconds

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

Ankle Stretch – :30 Seconds Each Leg

Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

PVC Overhead Squats – :30 Seconds

With elbows locked out overhead, squat to full depth with a pause in the bottom. Quality over speed here.

3-Position Power Snatch

Build to Heavy Complex

“Double Dribble”

3 Rounds For Time:
75 Double Unders
50 Russian Twists 45/35
15 Power Snatches (115/80)

This “Weightlifting Thursday” begins with athletes building to a heavy 3-position power snatch. The three positions are from the hip, just above the knee, and the floor. The weight on the barbell in “Double Dribble” should be something that athletes could complete 15+ repetitions unbroken when fresh. Within the workout, looking for these to be performed in short sets or very quick singles.

Friday

Warm up

Line Drills

200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Mobility

Childs Pose on Box – 1:00

With arms together and straight out front on a box, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Pigeon Pose on Box – :30 Seconds Each Side

Bring one leg in front of body with the other straight behind. The goal is to have the shin straight across with hips and shoulder squared forward. Lean forward over the front leg to dive deeper into stretch.

“Kelen Helly”

For Time:
1 Round of “Kelly”
2 Rounds of “Helen”
1 Round of “Kelly”

1 Round of Kelly:
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

1 Round of Helen: 
400m Run
21 Kettlebell Swings (53/35) 
12 Pull-ups

Combining two CrossFit benchmark workouts today with rounds of “Kelly” and “Helen”. Weights on the kettlebell and wall balls and variation on the pull-ups should be something that athletes could complete in 2 sets within the workout if they wanted to. If unable to run, complete one of the following:

Intermediate

“Kelen Helly”

For Time:
1 Round of “Kelly”
2 Rounds of “Helen”
1 Round of “Kelly”

1 Round of Kelly:
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

1 Round of Helen: 
400m Run
21 Kettlebell Swings (53/35) 
12 Pull-ups

Beginner

1 Round of Kelly:
400m Run
20 Box Steps (20/20)
30 Wall Balls (14/10)

1 Round of Helen: 
400m Run
21 Kettlebell Swings (35/18) 
12 Ring Rows

IMG_4331.JPG