FRIDAY 4.27.18 WOD
FTW Tribe
We’re testing this week. Have fun, train hard and log your weights.
GENERAL WARM-UP (0:00 – 20:00)
Banded shoulder stretch sequence: Lat stretch, hand up and over stretch, elbow in band PNF
0:45/0:45 each stretch/each arm
Kettlebell calf stretch
1:00/1:00
2 Rounds
1:30 Row, bike, jog, or jump rope easy
10 Front rack “in and outs”
5/5 Front rack reverse lunge
5 Front squats with 0:04 pause
10 Shoulder press
WOD
STRENGTH/POWER
Use one continuous running clock for both strength tests today~
FRONT SQUAT
Front squat test
3,3,2,2,1,1,1,1,1 @ 2:00, 4:00, 6:00, 8:00, 10:00, 12:00, 15:00, 18:00, 21:00
Establish 1 rep max in 21:00
The bar starts empty. Slowly build to a max. For the first 6 sets lift every 2:00 and the last 3 sets every 3:00. The load should start to feel challenging around the 10:00 mark. Log your heaviest successful lift.
STRENGTH/POWER
SHOULDER PRESS (CONDITIONING)
Shoulder press test
3,3,2,2,1,1
Establish 1 rep max in 15:00
Find a 1RM Shoulder Press. Keep the clock running from part 1 and go immediately into this movement. Athletes strip down to an empty bar to practice some more light reps before building back up. (Use the above sets as a guide).
MEMORIAL DAY MURPH IS COMING UP SOON. JOIN US MAY 28th @ 10:30AM!💥
WEDNESDAY 4.25.18 WOD
FTW Tribe
GENERAL WARM UP (0:00 – 10:00)
30 Single unders
15 Russian swings (light)
30 Single unders
15 Walking lunges
30 Single unders
15 Beat swings
30 Single unders
15 Push press (empty bar)
30 Single unders
15 Good mornings (empty bar or PVC or GHD hip extenstions
30 Single unders
15 Air squats
30 Single unders
15 Push-ups
30 Single unders
15 Double unders
*Set-up bars, kettlebells, and boxes prior to class starting today.
TRANSITION (10:00 – 20:00)
Equip and class layout~ One strategy is to have stations (all kettlebells here, all barbells here, etc.)
FILTHY FIFTY (20:00 – 55:00)
“Filthy 50″
For time:
50 Box jumps (24″/20”)
50 Jumping pull-ups
50 Kettlebell swings (35lbs/24lbs)
50 Walking lunges
50 Knees to elbows
50 Push press (45lbs/33lbs)
50 Back extensions (Sub barbell or PVC Goodmornings if needed)
50 Wall ball (20lbs/14lbs to 10/9 foot target)
50 Burpees
50 Double unders
*Compare to June 29, 2016
**Compare to May 3, 2017
30 minute time cap
INTENDED STIMULUS
A benchmark test that is a long duration and light loaded chipper. Top times will actually be less than 20 minutes. Ideally, athletes will perform all movements and take no longer than 30:00.
SCALING OPTIONS
Intermediate
30 Box jumps (24″/20″)
50 Jumping pull-ups
50 Kettlebell swings (35lbs/24lbs)
50 Walking lunges
30 Knees to elbows
50 Push press (45lbs/33lbs)
50 Good morning (empty barbell or PVC)
30 Wall ball (20lbs/14lbs to 10/9 foot target)
30 Burpees
50 Double Unders (30 if needed based on skill)
*This is an option that allows athletes to hit a higher volume of the easier movements and reduced reps of the more challenging movements to finish in the 30:00.
Scaled
“Dirty 30” or “Twisted 20”
20-30 Box jumps or step-up
20-30 Jumping pull-ups
20-30 Kettlebell swings (use a weight that all reps can be achieved)
20-30 Walking lunges
20-30 Knees to elbow or high knee raise
20-30 Push press (use a weight that all reps can be achieved, PVC is an option)
20-30 Good morning (PVC)
20-30 Wall ball (use a weight that reps can be done in 2 sets, use RX height and opt for a lighter ball)
20-30 Burpee
20-30 Double unders or single unders
COOLDOWN (55:00 – 60:00)
Do both of the following options or just pick one if time is tight.
1:30/1:30 Band lat. stretch
1:30/1:30 Barbell quad roll
TUESDAY 4.24.18 WOD
FTW Tribe:
Testing week is underway- Log your progress!
GENERAL WARM-UP (0:00-12:00)
“Chan Warm-up”
8/8 Spiderman Lunges
10/10 Lateral Lunges
Inchworm + Push-ups (5, 4, 3, 2, 1 push-ups).
10/10 Windmills
10/10 Arm Circles, (forward/backward).
10/10 Arm Pretzels
10/10 Shoulder Rolls (forward/backward).
10/10 Wrist Circles
SKILL AND INSTRUCTION (12:00 – 27:00)
TRANSITION AND BUILD UP (27:00 – 35:00)
Build up
Work up to squat clean weight by doing 2-3 sets of 2-3 reps. In between sets, perform 2-3 ring dips or variation of dip to be performed in the workout.
WOD: ELIZABETH (SQUAT CLEANS 35:00 – 47:00)
“Elizabeth”
For time:
21-15-9
Squat clean (135lbs/95lbs)
Ring dips
12 minute time cap
INTENDED STIMULUS
This is a classic CrossFit benchmark that tests capacity at moderate loads and upper body pressing stamina. Faster athletes will finish in under 7:00 and all athletes should finish in under 12:00.
Intermediate
For time alternating exercises:
21-15-9 Squat cleans (115lbs-125lbs/75lbs-85lbs)
12-9-6 Ring dips or dips on rig attachments
As follows:
21 Squat cleans (115lbs/75lbs)
12 Ring dips
15 Squat cleans
9 Ring dips
9 Squat cleans
6 Ring dips
*If an athlete has capacity for the volume but cannot perform ring dips, perform the dips on rig dip attachments or boxes.
Scaled
15-12-9
Squat clean (Use a lightweight that allows for at least 5 reps to be performed without resting)
Box or bench dips
POST WORK/SKILL REFINEMENT (47:00 – 60:00)
3 – 3 – 3
Squat Clean
*10-20% lighter then workout weight.
Intended Stimulus:
The goal of this section is to solidify technique on the clean and to help the body recover from the demands of the workout. All reps can be performed as singles. Athletes can build-up but technique should never degrade.