CrossFit WOD, October 31, 2019

Spooky!

Warm-up
Warm-up
5/5, 4/4, 3/3, 2/2, 1/1
Jog Down and Back
Burpees

Then:
:30 Pigeon/Side
10 Wall Slides
10 Air Squats w/ 2 second pause

Skill
Metcon
Skill EMOM 12
1: Double Unders
2: Muscle Up/Ring Dip Practice
3: Rest

Goal is to work on skills but not have any lasting fatigue. Work about 30 seconds on each minute doing drills.

Workout
Pumpkin Iron (AMRAP – Rounds and Reps)
AMRAP 16

400m Row
15 Burpee Plate G2O
30 Plate Hops

400m Row
15 Toes to Bar
30 Sit Ups

400m Row
15 Dips
30 Push Ups

CrossFit WOD, October 30, 2019

Wednesday

Warm-up
Warm-up
AMRAP x 8 MINUTES
10/8 Calories on the Bike (Increasing effort)
5 Inch Worms
8 Supermans
8 Scap Pull-ups
8 Bootstrappers
8 Sots Presses (PVC)

Into…

2 ROUNDS*
5 Behind the Neck Snatch Press
5/5 Alt. Cossack Squats (Back Rack optional)
5 Hang Muscle Snatches
5 Snatch Balance

*First round with PVC / Second round with BB

Workout
Metcon (Time)
FOR TIME
12-9-6-3-6-9-12
Squat Snatch [95/63]|(65/45)
Strict Pull-up

Finisher
Metcon (Time)
PARTNER FINISHER
IN TEAMS OF 2…

125 Cal Bike/Row/Ski

*P1 works while P2 rests. Partners can alternate as needed.

CrossFit WOD, October 29, 2019

Tuesday

Warm-up
Warm-up
2-3 min of Thoracic mobility with a foam roller then foam rollers go away and grab a barbell!

1 set of each, starting with:
15 Banded Face Pulls
10 BB Strict Press
5/5 Split Squats

Then:
15 Banded Lat Pull Downs
10 BB Push Press
10 Alt Jumping Lunges

Then:
20 Shoulder Taps
10 BB Push Jerks
10 Alt Jumping Lunges

Strength
Metcon (Weight)
ON A 12:00 RUNNING CLOCK…
Build to "Moderate-Heavy" Set of the Following Complex*:

1 Push Press
2 Push Jerks
1 Split Jerk

*Bar should come from the ground and be power cleaned to the shoulders.

Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 4 MINUTES
4 Jerks [155/105]|(115/75)
4 Lateral Burpee Over Bar

-Rest 2:00-

AMRAP x 3 MINUTES
3 Jerks [135/95]|(95/65)
3 Lateral Burpee Over Bar

Optional Cool Down
Warm-up
FOR RECOVERY
3:00 Foam Rolling T-Spine
3:00 Foam Rolling Mid/Low Back

CrossFit WOD, October 28, 2019

Monday

Warm-up
Warm-up
2 Rounds:

15 Jumping Jacks
6/6 Fire Hydrants
9 Drop Squats

Then:

2 Rounds
3 Inchworms
5 Front Squats (Pvc/Bar)

Strength
Front Squat (12 Minutes to build to Heavy Triple)
On a 12 minute running clock, build to a heavy triple front squat.

Metcon
Metcon (Time)
21 Calorie Row
21 Back Squats (115/83)
100 Double Unders

15 Calorie Row
15 Front Squats (115/83)
75 Double Unders

9 Calorie Row
9 Overhead Squats (115/83)
50 Double Unders

Recovery
Warm-up
1 Minute Couch Stretch Per Side

:30 Calf Stretch Per Side

3:00 Foam Rolling Legs/Glutes.

CrossFit WOD, October 27, 2019

Sunday

Warm-up

Strength
Squat Clean (1×3)
ON A 8:00 RUNNING CLOCK…
Build to Squat Clean for the Workout

*Shorter time here is intentional…weight should be something that is "heavy" but you know you can hit for an automatic single every time.

Warm-up
Coach B’s Junkyard Dog Warm-up!

Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 MINUTES*
5 Pull-Ups
10 Push-Ups
15 Air Squats

*Every 3:00, including at 3,2,1 go…perform 3 Squat Cleans (Athlete Choice, Heavy).

Please note load for squat clean.