WODs 9.10.18 - 9.14.18

It's hard to believe that the attack on 9/11 happened seventeen years ago. That's a day that I will never forget. It changed us, changed our country. Scary times. The bravery and the resiliency of the American people is what stands out in my mind. The way that the people of New York and around the country came together. For a brief moment in time, we were united. Currently there's a bunch of divisive things going on in our country. Let's continue to grow unity through community.  We are way more alike than we are different. And it's way more fun and productive. We have a unique opportunity to help people. 

Monday

Warm up

:30 Seconds
Easy Row
Active Spidermans

Medium Row
Air Squats

Faster Row
Push-up to Down Dog

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

Squat Hold – 1 Minute
Using a post or barbell on the ground for leverage, assume the bottom of the squat. The goal here is to get the butt as close to the heels as possible and drive the knees out while keeping the heels on the ground. Fight for position over the course of 1 minute.

Mini Band Walks
Looking to prime to glutes for the squats being performed today. 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 5 steps in each direction and 5 squats.

Chest Stretch – 1 Minute
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. Actively move back and forth between each side, pausing for a few seconds in order to feel a stretch.

Back Squat
3 Sets of 5

“Doctor’s Orders”
3 Rounds:
50 Air Squats
35 Push-ups
20/15 Calorie Row

Beginning today with a weightlifting piece followed by a simple triplet for conditioning. Athletes have the choice on the back squats whether to build with each set or stay at the same weight across. We want this to be a challenging weight for 5, but not a maximum weight for 5.

Intermediate

Back Squat
3 Sets of 5

“Doctor’s Orders”
3 Rounds:
50 Air Squats
35 Push-ups
20/15 Calorie Row

Beginner

Back Squat
3 Sets of 5

“Doctor’s Orders”
3 Rounds:
20 Air Squats
15 Push-ups
10/7 Calorie Row

Tuesday

Warm up

30 Second Rotations:
Alternating between partners. 

Slow Row
Active Spidermans

Medium Row
Push-up to Down Dog

Fast Row
Air Squats

“Barbell Warmup”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
(completed with empty barbell)

“Always Remembered”
Teams of 2:
2001 Meter Row Buy-In
4 rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
2977 Meter Row Cash-Out

If in Hoover you will have to run 200 down to the ropes and back.

9/11 Memorial workout that is done annually to honor those who lost their lives 16 years ago. One partner working at a time, breaking up work as they see fit. Want to choose a weight for the Bear Complexes that athletes could complete 15+ Push Press unbroken when completely fresh. With a long time domain, main priorities from the onset are making sure teams get fairly warm and pick a proper weight on the barbell and variation on the rope climbs.

Movement Substitutions:

Cut Reps
Half Climbs
Seated Rope Pulls (2:1)
Ring Rows (6:1)

Intermediate - lower weight as described in explanation

Beginner - Teams of 3 or 4 

Barbell weight 45/35

Wednesday 

Warm up

Warming up for both “Weightlifting Wednesday” and “Head to Toe” to make for an easy transition after building to a heavy Power Snatch.

30 Second Rotations x 2
Active Spidermans
Active Samson
Walkouts
Air Squats
Knuckle Drags

“Barbell Warmup”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
completed with empty barbell

Metcon Movement Prep
5 Push-ups to Down Dog
10 Scap Pull-ups
10 Kip Swings
5 Knees to Chest
3-5 Toes to Bar
3 Burpees
short rest between each movement

PVC Pass Throughs – 1:00
With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

Warrior Squats – 10 Repetitions
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. A reach with both arms counts as a single repetition. Rest as needed to accomplish the 10 repetitions.

“Weightlifting Wednesday”
EMOM 10
0:00 – 5:00: 3 Pausing Snatch Deadlifts
5:00 – 10:00: 3 Snatch High Pulls

rest 5 minutes

10 Minutes to: 
Build to a Heavy Power Snatch

followed by…

“Head to Toe” 
AMRAP 8
10 Toes to Bar
10 Burpees

Starting out with some skill work and strength on this “Weightlifting Wednesday”, followed by a short bodyweight AMRAP. The purpose of the EMOM 10 of skill work is to reinforce good positions and awareness. These two movement are to be performed at very light weight to allow for this. After the 10 minutes is up, athletes will have 5 minutes to regroup before taking another 10 minutes to build to a “heavy” Power Snatch. Heavy is different from a 1RM in that we are looking to move exceptionally well while still challenging ourselves. If we reach a certain load and things start to break down, that is a great time to shut things down or drop weight.

Following the heavy Power Snatch, the group will put barbells away and transition to our short metcon of toes to bar and burpees. If athletes are unable to find a rhythm with toes to bar they can drop reps, perform knees to chest, or complete ambit sit-ups instead.

Intermediate

“Head to Toe” 
AMRAP 8
10 K2E
10 Burpees

Beginner

“Head to Toe” 
AMRAP 8
10 sit ups
10 Burpees

Thursday 

Warm up

200 Meter Run
:30 Seconds Walkouts
:30 Seconds Air Squats
:30 Seconds Active Spidermans
:30 Seconds Active Samson
:30 Seconds Down Dog with Foot Pedal

100 Meter Run
:20 Seconds Walkouts
:20 Seconds Air Squats
:20 Seconds Active Spidermans
:20 Seconds Active Samson
:20 Seconds Down Dog with Foot Pedal

50 Meter Run
:15 Seconds Walkouts
:15 Seconds Air Squats
:15 Seconds Active Spidermans
:15 Seconds Active Samson
:15 Seconds Down Dog with Foot Pedal

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.

Chest Stretch – 1 Minute 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.

Banded Shoulder Distraction – 1 Minute Each Side
Lace a stretching band onto a pull-up bar, and with one hand wrapped inside, face the band and step away to create tension. Allow your torso to pitch forward and allow the arm to relax into the stretch. If your right hand is inside the band, take a small step back with your right foot, and slowly rotate your torso to the right. This will further open and stretch your lat.

“Pump House”
15-12-9-6-3:
Strict Ring Dips
Strict Pull-Ups
200 Meter Run Following Each Round

Working the combination of strict gymnastics and mono-structural cardio in “Pump House.” Want athletes completing a challenging, yet appropriate stimulus for them on the gymnastics. Should be a movement that they could get at least 9+ repetitions of each unbroken when fresh. While going strict on the ring dips is still a much more controlled movement than kipping, having athletes with no goals of competing in the sport of CrossFit perform a stationary dip on a bar or dumbbells on a box will still get them a great workout while minimizing some risk. If not running, perform a 250 Meter Row, 20/15 Calorie Schwinn, or 15/10 Calorie Assault Bike.

Beginner

15-12-9-6-3:
Banded Ring Dips
Ring Rows
100 Meter Run Following Each Round

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

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Overhead Squats
5 Stiff-Legged Deadlifts
5 Front Squats
performed with empty barbell

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.

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.

“Mind Eraser”
AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run

Looking to choose a weight on the barbell that athletes could complete 15+ Power Cleans unbroken when completely fresh. Within the workout, these repetitions will most likely be performed as quick singles. In order to find the proper stimulus today, this should be a load that a single is always there. If not running today, complete one of the following: perform a 250 Meter Row, 20/15 Calorie Schwinn, or 15/10 Calorie Assault Bike.

Intermediate

“Mind Eraser”
AMRAP 20:
7 Power Cleans (115/75)
7 Burpees
200 Meter Run

Beginner 

“Mind Eraser”
AMRAP 15:
7 Power Cleans (65/95)
7 Burpees
200 Meter Run

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