WODs 9.24.18 - 9.28.18 - Check in and WIN

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  1. Check in on your phone to J19 Fitness - Hoover, Alabaster or Jasper

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The lucky winner will be drawn on 10.19.18! Members only!

Monday

Warm up

1 Minute

Active Spidermans

then..

5 Good Mornings

5 Back Squats

5 Elbow Rotations

1 Minute

Active Samson

then..

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

1 Minute

Push-up to Down Dog

then…

5 Deadlifts

5 Hang Power Cleans

5 Power Cleans

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.

Power Clean

Build to Heavy Single

followed by…

“Pull Over”

For Time:

21 Lateral Barbell Burpees

21 Power Cleans (135/95)

21 Box overs (24/20)

15 Lateral Barbell Burpees

15 Power Cleans (155/105)

15 Box overs

9 Lateral Barbell Burpees

9 Power Cleans (185/125)

9 Box overs

Another strength biased day followed by a conditioning piece. “Heavy Single” means that athletes are working to a weight that is challenging, but a load that they are still moving exceptionally well. In “Pull Over”, looking to choose a weight on the barbell that athletes could complete 15+ repetitions unbroken when completely fresh. Burpees are lateral over the bar, with no need for extension at the top of each repetition. Box overs don’t require full extension

Intermediate

21 Lateral Barbell Burpees

21 Power Cleans (115/75)

21 Box overs (24/20)

15 Lateral Barbell Burpees

15 Power Cleans (135/95)

15 Box overs

9 Lateral Barbell Burpees

9 Power Cleans (155/105)

9 Box overs

Beginner

15 Lateral Barbell Burpees

15 Power Cleans (65/35)

15 Box step overs (24/20)

9 Lateral Barbell Burpees

9 Power Cleans (65/35)

9 Box step overs

6 Lateral Barbell Burpees

6 Power Cleans (65/35)

6 Box step overs

Tuesday

Warm up

1 Minute

Easy Bike

Active Spidermans

:45 Seconds

Medium Bike

Active Samson

:30 Seconds

Faster Bike

Air Squats

“Dumbbell 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

Pigeon Pose – 1:00 Each Side

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.

Childs Pose – 1 Minute

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.

“Eighteen Wheeler”

AMRAP 18:

18 Calorie Schwinn

15 Wall Balls (20/14)

12 Alternating Dumbbell Snatches (50/35)

9 Toes to Bar

In today’s longer AMRAP, picking a weight on the dumbbell that athletes could complete 20+ repetitions unbroken when completely fresh. If unable to bike, complete one of the following:

12 Calorie Assault Bike

12 Calorie Row

Intermediate

AMRAP 18:

18 Calorie Schwinn

15 Wall Balls (20/14)

12 Alternating Dumbbell Snatches (40/25)

9 Toes to Bar or K2E

Beginner

AMRAP 18:

18 Calorie Schwinn

15 Wall Balls (14/10)

12 Alternating Dumbbell Snatches (25/15)

9 Sit ups

Wednesday

Warm up

1 Minute

Easy Row

Active Spidermans

:45 Seconds

Medium Row

Active Samson

:30 Seconds

Fast Row

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

Childs Pose – 1 Minute

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.

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.

“Weightlifting Wednesday”

Push Press

5-4-3-2-1

followed by..

“Pushed Around”

Every 3:00 x 4 Rounds

15/12 Calorie Row

10 Barbell Facing Burpees

Max Push Press (115/80)

No rest between rounds

Beginning today’s session with a “Weightlifting Wednesday” piece focusing on the Push Press, followed by a conditioning cash-out. Athletes can build in weight across the five sets. The goal is to find something “heavy” at each repetition number. Want them to challenge themselves, but still prioritize efficient movement.

We will be working within three minute windows during “Pushed Around”. Athletes will complete their calories on the rower, and barbell facing burpees. With whatever time they have remaining in the three minute window, they will complete as many push presses as possible. When the clock hits 3:00, 6:00, and 9:00, athletes will immediately transition back to their rowers. There is no rest following the max push press. Looking for a weight here that athletes could complete 15+ repetitions unbroken when completely fresh. Score at the end of the workout is total push presses completed. If unable to row, complete one of the following:

200 Meter Run

20/14 Calorie Schwinn

14/10 Calorie Assault Bike

Intermediate

“Pushed Around”

Every 3:00 x 4 Rounds

15/12 Calorie Row

10 Barbell Facing Burpees

Max Push Press (95/65)

No rest between rounds

Beginner

“Pushed Around”

Every 3:00 x 4 Rounds

10/8 Calorie Row

8 Barbell Facing Burpees

Max Push Press (55/35)

No rest between rounds

Thursday

Warm up

Rowling

Today’s group warmup is a great opportunity to have some fun and evaluate the group and individuals on the rower. Partner up athletes on an erg and have them complete 5 rounds each of “Rowling”. Goal here is to land exactly on 100 Meters without going over or under. If an athlete lands on 97 or 103 meters, their score is 3. If someone gets a “strike” by landing exactly on 100, they get to choose the groups penalty, typically a simple bodyweight movement (air squats, burpees, push-ups, etc.)

Barbell Warmup + Active Stretching

5 Good Morning

5 Back Squats

5 Elbow Rotations

:30 Second Active Spidermans

5 Strict Press

5 Stiff Legged Deadlifts

5 Front Squats

:30 Seconds Push-up to Down Dog

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.

Ankle Stretch on Box – :30 Seconds Each Side

Step one foot forward onto a box. 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.

“Tine”

3 Rounds:

500 Meter Row

12 Deadlifts (245/165)

15 Box Jumps (30/24)

Getting after a big and tall version of the CrossFit benchmark workout “Christine” today. Looking for a weight on the deadlifts that athletes could cycle for 20+ repetitions when completely fresh. If unable to row, complete one of the following:

400 Meter Run

40/28 Calorie Schwinn

21/15 Calorie Assault Bike

Intermediate

3 Rounds:

500 Meter Row

12 Deadlifts (205/135)

15 Box Jumps (20/24)

Beginner

3 Rounds:

250 Meter Row

12 Deadlifts (135/75)

15 Box step ups (20/20)

Friday

Warm up

Line Drills

Run 200 Meters 
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

Pigeon Pose – 1:00 Each Side

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.

Childs Pose – 1 Minute

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.

Front Squat

3 x 5

Then

“Handbag”

80/60 Calorie Schwinn Bike

100 Double Unders

800 Meter Wreckbag Run (50/35)

100 Double Unders

80/60 Calorie Schwinn Bike

Picking a wreckbag that athletes could run 800 meters without stopping. Other weighted items such as a weight vest, sandbag, medicine balls, or plates will work if not equipped with wreckbags. f you are unable to bike , complete one of the following:

800 Meter Run

60/42 Calorie Row

60/42 Calorie Assault Bike

Intermediate

“Handbag”

80/60 Calorie Schwinn Bike

100 Double Unders

800 Meter Sandbag Run (50/35)

100 Double Unders

80/60 Calorie Schwinn Bike

Beginner

With a partner

“Handbag”

40/30 Row

100 Single Unders

400 Meter Run

100 Single Unders

40/30 Row

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