*Join us today for Partner WOD Sunday @9:30am.
*Yoga 906 is held this morning @ 10:30am
Free for members and $5 drop in fee. We hope to see you here.
*18.5 throwdown today at 4:00pmđź’Ą
SUNDAY 3.25.18 WOD
https://m.youtube.com/watch?v=JYF3YkuT4k4
https://www.youtube.com/watch?v=L2wBQw74PuI
https://m.youtube.com/watch?v=xR4aBybh_NM
A WARM-UP (0:00-10:00)
Partner warm-up drills:
3 Sets of 0:15 each person:
Partner plank jump overs
Junkyard dog jump
2 Sets of 0:30 each person:
Seated partner shoulder stretch
50ft Wheelbarrow walk, each person (if you cannot do a wheelbarrow, do a bear crawl).
—SKILL AND INSTRUCTION— (10:00-15:00)
DT warm-up complex
TRANSITION AND BUILD UP (15:00-25:00)
Coach Reviews movement standards and scaling options.
Build up in weight:
2 Sets of:
2 deadlifts
2 hang power cleans
2 push jerks.
B PARTNER WOD (25:00-50:00)
5 Rounds for time of:
12 Deadlifts
9 Hang power cleans
6 Push jerks
Round 1 135lbs/95lbs
Round 2 155lbs/105lbs
Round 3 185lbs/125lbs
Round 4 155lbs/105lbs
Round 5 135lbs/95lbs
*First person does 12 deadlifts, 9 hang power cleans, 6 push jerks. When done the second person does, 12 deadlifts, 9 hang power cleans, 6 push jerks……that is one round
25 minute time cap
SCALING OPTIONS
1) INTERMEDIATE-
Do rounds of:
9 Deadlifts
6 Hang power cleans
3 Push jerks
*use a load that forces you to break up the hang power cleans and possibly the push jerks on rounds 2-4. This could mean even using the rx’d loads.
2) SCALED-
Do Rounds of
9-12 Deadlifts
6-9 Hang power cleans
3-6 Push jerks
*Use loads that are very light for all rounds except for the third round which should utilize loads that challenge the athletes but still allow for sound mechanics.
C COOL DOWN (50:00-60:00)
With your partner, accumulate 5:00 of a Straight Arm Plank (one person works at a time).
SATURDAY 3.24.18
SATURDAY 3.24.18 WOD
https://www.youtube.com/watch?v=nEHIXd_Qx2E
https://m.youtube.com/watch?v=vELNXFNYPSM
https://m.youtube.com/watch?v=m67bors0hzI
A WARM-UP (0:00-12:00)
Stretching
Banded hamstring stretch, 1:00 per side
Spiderman stretch, 1:00 per side
2 rounds:
Do 2 reps of the Rowing Technique Drill (1 rep = 3 reps of legs only, then 3 reps of legs + lean back, then 3 aggressive full strokes).
10 GHD hip extensions
0:30 Straight arm plank hold
—-TRANSITION—- (12:00-15:00)
Get set-up into partners or heats.
B WOD (15:00-45:00)
5x500m row
-or-
1.5KM/1.2KM air bike
*Rest as needed between efforts with a MINIMUM rest of 3:00 (more is ideal)
-If equipment and class size allows, make this workout every 6:00 for 5 sets to help keep the group together and ensure adequate rest periods.
***Put total work time (not including rest periods) to the leaderboard.
INTENDED STIMULUS
Short and hard intervals is the goal today. Go for a max effort on the first set and try to hold within 10-15 seconds of that number for all the remaining sets.
SCALING OPTIONS
If the first row takes longer than 2:30 to perform, consider scaling to 300 or 400m’s.
—-TRANSITION—- (45:00-50:00)
Coach demos and briefly explain the drills for the muscle up skill session.
C MUSCLE UP SKILL (50:00-60:00)
10 x 1 Muscle-up negatives (toenail spot on the ground)
10 x 1 Feet on floor strict muscle-up transition drill (with a spot if needed)
INTENDED STIMULUS
Muscle-up technique work
SCALE PLUS
Replace the feet on floor strict muscle-up with a strict muscle-up on the high rings or an l-sit muscle-up on the low rings.
FRIDAY 3.23.18 WOD
https://m.youtube.com/watch?v=MWJOBOwi2C8
A GENERAL WARM-UP (0:00 – 8:00)
Rowing intervals:
5 rounds of:
0:50 Easy
0:10 Sprint
JOINT PREP ROUTINE (8:00 – 16:00)
Joint prep routine:
10/10 Turn head side to side
10/10 Look up and down
10/10 Swing head in crescent shape side to side
10/10 Shoulder rolls (forward then backward)
10/10 Swing one arm up, while other is down.
10/10 Swing arms across the body at 45Âş with right arm high, followed by left.
10/10 Full range of motion arm circles forward/backward.
10 Side to side trunk twists
10/10 Straight leg hip circles
10 Right leg swings
10 Left leg swings
10 Right lateral leg swings
10 Left lateral leg swings
20 Butt kickers 20x each leg.
10/10 Knee circles
10 Dorsiflexion drops 10x.
1:00 Upper back roll with plate
0:30/0:30 Band front rack stretch
PULL-UP SKILL (16:00 – 26:00)
Followed by kipping drills:
3 Pull-up in the style the athelte will do for the workout.
*Consider a slightly wider grip today than usual.
THRUSTER PREP (26:00 – 30:00)
Thruster progression
Empty barbell
Then + workout weight
3 Thrusters
*Fast movement.
B WOD 18.5 = 12.5 = 11.6 (30:00 – 50:00)
Complete as many reps as possible in 7 minutes of:
3 Thrusters
3 Chest-to-bar pull-ups
6 Thrusters
6 Chest-to-bar pull-ups
9 Thrusters
9 Chest-to-bar pull-ups
12 Thrusters
12 Chest-to-bar pull-ups
15 Thrusters
15 Chest-to-bar pull-ups
18 Thrusters
18 Chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Men use 100 lbs.
Women use 65 lbs.
*For scaling and movement deatils see games.crossfit.com
C RECOVERY (50:00 – 60:00)
5:00 Air Bike or row, easy
0:30/0:30 Couch stretch with torso upright
0:30/0:30 Couch stretch hands reach the wall
0:30 Banded shoulder stretch (lat stretch, hand up and over stretch, elbow in band PNF) 0:30 at each position totaling 3:00 for both arms.