WODs 7.2.18 - 7.6.18 - Special Hours This week

Happy 4th of July week everyone! There will be a special schedule this week. 

Monday - Regular hours

Tuesday - Morning Regular - 4:30 only afternoon

Wednesday - 9:00 AM Only

Thursday - 9:00 AM Only

Friday - Regular Hours

All team championship workouts have been released. You have until July 20th to have all completed. The final event will be at Alabaster July 21st.  To enter scores click here

To order a Look Better Naked T-shirt Click here

Monday

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

Then

For Time:
2000 Meter Row
120 Calorie Schwinn Bike
1 Mile Run

As written, the meters and calories are the same for men and women. If these numbers are large for some athletes, work with them to find distances that allow them to complete this workout in 35 minutes or less. If unable to Schwinn Bike, complete a 90 Calorie Assault Bike. If unable to run, the following workouts are options:

Option A:

2000 Meter Row
120 Calorie Schwinn Bike
1000 Meter Row
60 Calorie Schwinn Bike

Option B:

2000 Meter Row
120 Calorie Schwinn Bike
2000 Meter Row

Beginner complete half

Tuesday - Morning and 4:30 PM Only

Warm up

:30 Seconds

Active Spidermans
Air Squats
PVC Passthroughs

Walkouts
Cossack Squats 
PVC Around the World

Push-up to Down Dog
Active Samson
PVC Overhead Squats

Modified Barbell Warmup

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

Ankle Stretch – :30 Seconds Each Side

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.

Warrior Squats – 1 Minute

With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms.

Squat Snatch

Heavy Single

“Over and Out”

For Time:
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)

Two part workout today, building to a heavy single squat snatch to start out. For athletes with no goals of competing in the sport of CrossFit, these squat snatches, as well as the ones in the metcon, will be completed as power snatches. Weight on the barbell in “Over and Out” should be something that athletes could complete in 1-2 sets if they had to. One weight on the bar today. The limiting factor will most likely be the squat snatches, so our weight will be determined by capacity at that movement. Burpees are lateral over the bar, with no need to stand to full extension before jumping over.

Intermediate

For Time:
20 Power Snatches (75/45)
20 Lateral Barbell Burpees
20 Overhead Squats (75/45)
20 Lateral Barbell Burpees
20 Squat Snatches (75/45)

Beginner

For Time:
20 alternating Dumbbell Snatches (35/18)
20 Lateral Barbell Burpees
20 Dumbbell Front Squats (35/18)
20 Lateral Barbell Burpees
20 DB Lunges (35/18)

Wednesday - HERO WOD. Lot's of scaling will be available. 9:00 AM ONLY - Hoover and Alabaster will meet in Hoover. Jasper is invited as always. 

Thursday - 9:00 AM ONLY

Warm up

1 Minute

Easy Bike
Active Spidermans

:45 Seconds

Medium Bike
Active Samson

:30 Seconds

Faster Bike
Push-up to Down Dog

Dumbbell or KB Warmup

Completed with light dumbbells

5 Stiff-Legged Deadlifts
5 Front Squats
5 Strict Presses
5 Reverse Lunges (each leg)
5 Strict Presses
5 Front Squats
5 Stiff-Legged Deadlifts

Overhead Stretch on Wall – 1 Minute

Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

Pigeon Pose – 1 Minute Each Leg

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Front Rack Stretch – 1 Minute

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.

Couch Stretch – 1 Minute Each Leg 

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

“Pump It Up”

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (each arm)

100 Calorie Schwinn Bike 80 Assault

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (each arm)

The priority in “Pump It Up” is more on quality of movement than on speed. If the quality is there, athletes can then add speed. Athlete’s choice on loading today. The dumbbells should be unbroken, but challenging. Ok to have different weights for the two different movements. If unable to bike today, complete a 1000 Meter Run or Row.

Friday - Regular Schedule

Three Legged Race

Split class into two teams and set-up cones 50 feet apart from each other. Each team will be grouped into pairs, with the pairs inside legs attached with bands, tape, or another object that does the trick. Teams will complete three rounds (listed below) as fast as they can. The first team to have all pairs complete the three rounds is the winner.

Round 1: 
50ft. Run Down
5 Partner Air Squats
50ft. Run Back

Round 2: 
50ft. Hop Down
3 Partner Burpees
50ft. Hop Back

Round 3: 
50ft. Run Down
5 Partner Push-ups
50ft. Run Back

Barbell Warmup

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

Then

1. Front Squat
3 Reps @ 80%
1 Rep @ 85%
3 Reps @ 80%
1 Rep @ 90%
3 Reps @ 80%
1 Rep @ 95%
Rest as needed between sets.

Then

“Jack Squat”

21-15-9:
Front Squat (135/95)
Kettlebell Swings (70/53)
400 Meter Run

In a workout that has a very familiar rep scheme, looking for athletes to go with a moderately heavy load for both the barbell and kettlebell. These should be weight that athletes should swing for 21+ reps unbroken when fresh, although they will likely break several times within the workout. There are three total 400 meter runs, completed after every set of kettlebell swings. The workout will start and end at the barbell station. If unable to run, complete one of the following:

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

Intermediate

21-15-9:
Front Squat (115/75)
Kettlebell Swings (53/35)
400 Meter Run

Beginner

21-15-9:
Front Squat (75/45)
Kettlebell Swings (35/18)
200 Meter Run

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