CrossFit WOD, January 31, 2020

Friday

Black Mamba (AMRAP – Rounds and Reps)
AMRAP 18

5 Toe to Bar
8 Single DB Devil’s Press (40/25)[50/35]
24 Box Jumps (24/20)[30/24]

CrossFit WOD, January 30, 2020

Thursday Lifting

Snatch balance + Overhead squat (5 x (1+2))
Snatch balance + 2 Overhead Squats (from the rack).
Snatch (12 Minute EMOM)
1 Snatch EMOM for 12 minutes. Make them great.
Clean + Front Squat (5 x (1+2))
Full clean + 2 additional front squats.

CrossFit WOD, January 29, 2020

Wednesday

Warm-up
Warm-up
2 ROUNDS
10 Alt. PVC Lunge

10 Scap Pull-Ups

10 Alt. Squat Thoracic Rotation

*Short Rest Then…

2 ROUNDS
5 PVC Push Jerk (:01 Pause in "Catch"
5 PVC OHS
30 Single Unders

Put PVC back, grab a bar or single DB for WOD

Workout
Metcon (Time)
EMOM x 18 MINUTES (6 Rounds)
MIN 1 – 3 Shoulder to Overhead (Building)
MIN 2 – 9, 12, or 15 V-Ups
MIN 3 – 9, 12, or 15 Hand Release Push-Ups

*Athletes choose which rep scheme they follow in the bodyweight movements.

Shoulder to overhead starts light then can build every round or every other round, or just focus on technique. From the rack.

DO NOT GET SLOPPY! This is practice.

Note weight, BUT do not worry about it – this is NOT for a score, this is for technique – every single rep of each movement is practice, not a race or a lifting contest.

-Rest 2 minutes

at 20:00 Mark:

EMOM: 10 Air squats + Max double unders.

Score is time when you finish 200 dubs.

Finisher
Metcon
3 SETS
12 Barbell Bent Over Rows (Moderate)
1:00 Hollow Flutter Kicks

(No Measure)

CrossFit WOD, January 28, 2020

Tuesday

Warm-up
Warm-up
2 ROUNDS
10 Alt. Shoulder Taps in High Plank
10 Alt. Groiners
10 Scap Pull-Ups

Into..

3 ROUNDS
5 Up-Downs
5 Inchworms w/ a Push-Up
5 Kip Swings

Into..

2 ROUNDS w/ empty bar
8 RDLs
8 Hang Muscle Cleans
8 Alt. Elbow Punches
8 Hang Power Cleans

Skill
Warm-up
ON A 10:00 RUNNING CLOCK…

Slowly Drill and then Practice Transitions or Jumping Transitions for Bar Muscle-Ups.

If you are unable to do strict pull ups, do a 10 minute EMOM of negatives – used bands, boxes, etc to accommodate but make them difficult.

Workout
“UPPERCUT” (Time)
20 Bar Muscle-Ups – OR – 40 Pull Ups

Then in the remaining time…

6 ROUNDS
7 Power Cleans (135/95)|(95/65)
7 Burpees

Modify Cleans to Hang Power or KB Swings as needed.

This should be a weight you can do UNBROKEN for 20 reps.
42 cleans and 42 burpees – scale weight accordingly.
Movement integrity before LOAD always.

15 minute hard time cap.

Fabio’s A1A Playlist:

CrossFit WOD, January 27, 2020

Monday

Warm-up
Warm-up
1 ROUND
5 Push-up to Pike-up
10 Bootstrap Stretches
10 Alt. Spiderman Lunges
10 T-spine Rotations

Into…

EMOM x 6:00
:30 On/ :30 Off
Min 1 – Row (Easy)
Min 2 – Wall Squats

Min 3 – Row (Moderate)
Min 4 – Cossack Squats

Min 5 – Row (Hard)
Min 6 – Back Squats w/ empty bar

For all squats, focus on great movement patterns.

Mark Pratt’s Ex-Pat Playlist

Strength
Sumo Deadlift (6-6-6-6-6)
Build up to 5-10 pounds heavier than last week, then do 5 sets at the same weight, resting a couple minutes between sets.

You want a power booty? Ya gotta move weight with good form. Get after it.

Workout
Where Are My Legs? (Time)
3 ROUNDS FOR TIME
30 Goblet Lunges (53/35)|(35/26)
350/300 Row

Lunges are anyway, alternate or not.

Stand up fully with feet together each rep.

Reset rower each round.

Optional Cool Down
Warm-up
FOR RECOVERY
2:30 Foam Rolling Quad / IT (L)
2:30 Foam Rolling Quad / IT (R)

(No Measure)