WOD

WOD is "Workout of the Day."


  • Cycle 4, Week 4, Day 5

    CrossFit Rise Above – CrossFit

    Warm-up

    Warm-up (No Measure)

    500m row

    Leg swings (back to front)

    Leg swings (side to side)

    Banded glute warm-up

    10 scorpians

    10 iron cross

    Couch stretch (1min each side)

    Squat hold 30sec

    Weightlifting

    Back Squat (5 X 5)

    WARM-up to 5% more than you logged 14sep17

    –OR–

    Warm-up to 30% less than your 5RM (established wednesday 8/30) then use that weight for ALL 5 SETS. REST MINIMUM 3 MIN BETWEEN SETS, RECORD WEIGHT

    ALL 5 WORKING SETS SHOULD BE AT SAME WEIGHT

    Metcon

    Metcon (No Measure)

    400m sled pull

    800m sand bag carry

    400m sled pull
    NOT FOR TIME! pull/carry heavy stuff

  • Cycle 4, Week 4, Day4

    CrossFit Rise Above – CrossFit

    Warm-up

    The CrossFit Warm-up (No Measure)

    3 rounds of 10-15 reps of:
    Samson Stretch (15-30 seconds)
    Overhead Squat with PVC
    Sit-ups
    Back-extensions
    Pull-ups
    Dips

    Weightlifting

    Bulgarian Split Squat (4 X 8(each leg))

    Metcon

    Annie (Time)

    50-40-30-20-10
    Double-unders
    Sit-ups

    Metcon (Time)

    50-30-10

    Air Squats

    Scissor kicks

    push-ups

    Cash : Metcon (AMRAP – Reps)

    3 min

    Max burpees

  • Cycle 4, Week 4, Day 3

    CrossFit Rise Above – CrossFit

    Warm-up

    Warm-up (No Measure)

    15 min

    Bar/pvc warm-up

    Clean review

    If you have wrist issues spend time loosening up the wrists. Same with elbow/lat mobility.

    Weightlifting

    Bear Complex

    Power Clean
    Front Squat
    Push Press
    Back Squat
    Second Push Press
    Complete all 5 movements for 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) for 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.

  • Cycle 4, Week 4, Day 2

    CrossFit Rise Above – CrossFit

    Warm-up

    Warm-up (No Measure)

    Teams of 3 (2 rounds)

    200m row

    Hip thrusts (hold 3 sec at top)

    Wall-balls
    Rower is your timer

    Burgener Warm-up (No Measure)

    BURGENER WARM-UP:

    1. Down and “Finish”

    2. Elbows High and Outside

    3. Muscle Snatch

    4. Snatch Lands at 2″, 4″, 6″

    5. Snatch Drops

    SKILL TRANSFER EXERCISES:

    1. Snatch Push Press

    2. Overhead Squat

    3. Heaving Snatch Balance

    4. Snatch Balance without a dip

    5. Snatch Balance with a dip
    Just perform the first section, preferably with a bar

    Metcon (AMRAP – Rounds and Reps)

    7 min AMRAP

    10 T2B

    10 Thrusters(95/65)
    Rest 5 min after completion

    Metcon (AMRAP – Reps)

    7 min AMRAP

    1 rope climb

    3 box jump overs

    5 sit-ups

    2 rope Climbs

    6 box jump overs

    10 sit-ups

    3

    9

    15

    4

    12

    20


    Rest 5 min after WOD

    Metcon (Distance)

    6 or 9min row for distance(depends on number in team)

    Teams of 2 or 3

    1 min row for meters
    1 rower per team, switch every minute but DO NOT RESET DISTANCE! Enter your teams total distance rowed

  • Cycle 4, Week 4, Day1

    CrossFit Rise Above – CrossFit

    Warm-up

    CFRA Warm-up (No Measure)

    2-3 rounds of 10-15 reps of:

    Samson Stretch (15 seconds a side)

    Dips

    Sit-ups(GHD preferably)

    Pass-throughs

    Overhead Squats(with a bar)

    Pull-ups

    Lunges

    work a 500m row in when possible
    10 min cap

    do not do PULL-UPS OR DIPS

    Gymnastics

    Metcon (Time)

    15 min cap

    10 Pull-ups

    2 Push-ups

    9 Pull-ups

    4 Push-ups

    ….

    2pull-ups

    18 push-ups

    1 pull-up

    20 Push-ups
    when scoring, add 1 sec for each rep NOT COMPLETED to your time

    Metcon (AMRAP – Rounds and Reps)

    20 min AMRAP

    10 x 3/4 body weight Back Squat

    500m row

    10 x 1/2 body weight Front Squat

    400 run
    Set up ONE bar, make it easy to strip and add weight.

    So I weigh 160lbs

    I’ll use 120 for my back squat and 80 for my front squat.

    I’ll use a 45# bar and put a 15# plate and a 2.5# plate on each side first(total of 80# for my front squat) and then I’ll put 2 10# plates on the outside of those plates for a total of 120# for my back squats. Then I’m only putting or pulling the 10# plates.

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