WODs 8.20.18 - 8.24.18

It's been a big weekend for competing!  J19 had athletes at BOA in Atlanta and out at Oak Mountain for Mayhem. Congratulations to Josh Holden for placing third in individual masters on Saturday. 

BOA Birmingham is October 27th! 

Monday

Warm up

:30 Seconds
Jumping Jacks
Push-up to Down Dog
Active Samson
Active Spidermans
Side Lunge
Air Squats
PVC Pass Throughs

Barbell Warmup
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

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.

Wrist Stretch – 1 Minute
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. After 30 seconds, reverse hands by facing fingertips away from the body and repeat active stretching for final 30 seconds.

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.

Push Press
Heavy Set of 3

“Sky Hook”
3 Rounds For Time:
20 Hang Power Cleans (95/65) 
20 Front Squats (95/65) 
20 Push Press (95/65)

Two part workout today, starting with a heavy set of 3 push press and finishing with a barbell only conditioning piece. When we go heavy, the goal is for athletes to challenge themselves on the weight while moving exceptionally well. In the conditioning section, the weight on the barbell should be something that athletes could complete each movement unbroken if they needed to separately. Strength should not be the limiting factor today in “Sky Hook”.

Intermediate

Push Press
Heavy Set of 3

“Sky Hook”
3 Rounds For Time:
20 Hang Power Cleans (75/55) 
20 Front Squats (75/55) 
20 Push Press (75/55)

Beginner

Push Press
Heavy Set of 3

“Sky Hook”
3 Rounds For Time:
20 Hang Power Cleans (45/35) 
20 Front Squats (45/35) 
20 Push Press (45/35)

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
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Rowing Biathlon
Athletes will start by completing 3 burpees and rowing 6 calories. When they get off the rower, they will throw a light ball at a wall ball target from about 10 feet away. If you don’t have dodgeball or targets, athletes can roll a wall ball to hit a foam roller. If they miss the target, they have to complete a 100 meter run penalty lap before getting back on the rower. If they hit the target, they can hop right back on the rower for their 6 calories. Play for either 4 or 5 minutes. Whoever has the most calories at the end is the winner.

Ankle Stretch – :45 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.

Chest Stretch – :45 Seconds Each Side
Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Hold for one minute on this side, focusing on breathing, before switching.

“The Ghost”
6 Rounds:
1:00 Calorie Row
1:00 Burpees
1:00 Double Unders
1:00 Rest

Athletes will work for three minutes straight before resting for one minute. “The Ghost” is a “Fight Gone Bad” style workout, where the score is total reps completed at the end of the six rounds. Athletes can keep a running count from movement to movement, or add up all three during their rest period. With a one minute cap on each movement, today is a great day for athletes who are on the fence of single and double unders to get some good double under practice in. If short on rowers, stagger heats by two minutes.

Intermediate

“The Ghost”
6 Rounds:
1:00 Calorie Row
1:00 Burpees
1:00 Double Unders
1:00 Rest

Beginner

“The Ghost”
4 Rounds:
1:00 Calorie Row
1:00 Burpees
1:00 Single Unders
1:00 Rest

Wednesday 

Warm up

:30 Seconds
Quad Stretch
Knuckle Drags
Active Samson

PVC Pass Throughs

Cradle Stretch
Active Spidermans
Air Squats

PVC Pass Throughs

Side Lunge
Push-up to Down Dog
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 Stiff-Legged Deadlifts

Pausing Overhead Squat

Athletes will have a short 10 minutes to build to a moderate set of 2 from the rack. Pause for a 2-count in the bottom of each rep before standing. As the weights increase, drop the bar to the ground in front of the body instead of bringing it back down behind the neck. Having buddies at each station, it will be easier and safer this way.

“Nancy”

5 Rounds:
400 Meter Run
15 Overhead Squats (95/65)

“Nancy” is one of the many well known CrossFit main-site benchmark workouts. When you think of some of the most effective workouts lout there, they tend to be fairly simple. The benchmark workouts like Fran, Diane, and Nancy are all couplets performed for time that allow athletes to measure their fitness through repeated testing over time. In order to hit the correct stimulus, athletes should choose a light weight that they could complete 20+ repetitions when fresh, and within 1-2 sets each round during the workout without a doubt. It is better to go too light on the overhead squat and keep moving quickly than being limited by the weight on the barbell.

Intermediate

“Nancy”
5 Rounds:
400 Meter Run
15 Overhead Squats (75/55)

Beginner

“Nancy”
5 Rounds:
200 Meter Run
15 Overhead Squats PVC or Bar if Squat is mature

Thursday 

Warm up

:30 Seconds
Easy Row
Active Samson

Medium Row
Push-up to Down Dog

Faster Row
Active Spidermans

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.

Wrist Stretch – 1 Minute
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. After 30 seconds, reverse hands by facing fingertips away from the body and repeat active stretching for final 30 seconds.

“Shipwreck”
5 Rounds For Time:
500 Meter Row
10 Sandbag Cleans (50/35)
16 Sandbag Reverse Lunges (50/35)
24 AbMat Sit-ups

In this 5 round workout, athletes will choose a sandbag weight that they are confident completing each set of reverse lunges unbroken. These are alternating repetitions, 8 per side, with the sandbag placed in the back rack like a barbell. However, the type of sandbags you have will determine the type of cleans/lunges that are performed. If the gym is equipped with more of a spherical strongman style bag, the cleans can be performed as alternating reps to the shoulder and the lunges can be performed with the bag held in a bear hug position. For the longer cylindrical bags, cleans will be performed just like a barbell clean and lunges will be performed with the bag across the back like a barbell. Teaching points will be centered around the latter. If unable to use sandbag, complete workouts with a 75/55 barbell.

Intermediate

“Shipwreck”
5 Rounds For Time:
500 Meter Row
10 Sandbag Cleans (50/35)
16 Sandbag Reverse Lunges (50/35)
24 AbMat Sit-ups

Beginner

“Shipwreck”
3 Rounds For Time:
500 Meter Row
10 Medball Cleans (20/14)
16 Medball Reverse Lunges (20/14)
24 AbMat Sit-ups

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
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

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

Childs Pose on Box – 1 Minute
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.

Box Supported Ankle Stretch – :30 Seconds
Putting the hands on the box for support, pedal the heels back and forth towards the ground to stretch up the calves.

“Country Mile”
For Time:
1 Mile Run
50 Wallballs (20/14)
40 Box Jumps (24/20)
30 Burpees
20 Power Snatches (115/80)

In this longer chipper-style workout, athletes will work through five different movements in order. Athletes should choose loads that they are capable of completing 25+ wallballs and 12+ power snatches unbroken when fresh. An appropriate distance on the run is something that can be covered in under 10 minutes. Adjust the distance as needed to accomplish this. If unable to run, complete one of the following:

2000/1600 Meter Row
115/80 Calorie Assault Bike
160/115 Calorie Schwinn Bike

Intermediate 

“Country Mile”
For Time:
1 Mile Run
50 Wallballs (20/14)
40 Box Jumps (24/20)
30 Burpees
20 Power Snatches (95/65)

Beginner

“Country Mile”
For Time:
800 Meter Run
30 Wallballs (14/10)
30 Box Steps (24/20)
20 Burpees
20 Power Snatches (55/35)

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