WODs

Friday 23 February

CrossFit Games Open Wod 18.1

AMRAP 20
8 Toes-to-Bar
10 Dumbbell Hang Clean and Jerks (50/35)
14/12 Calorie Row

Thursday 22 February

“Goat Day”

On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.

For the next five Thursdays during the Open, we will run these Goat Days. Since we do not know what movements will come out for Friday’s workout, this is an opportunity for athletes to choose what they would like to do as opposed to programming movements that may or may not show up tomorrow. Sticking to the same movements over the five weeks that have the biggest potential of moving the needle for athletes is better than picking different movements from week to week. With these being movements that athletes are not proficient at, there is the possibility for some to feel dejected when they leave. Addressing this from the beginning eases many of those feelings. If athletes remain diligent and consistent across these five weeks with their practice, they will leave better than they started.

Wednesday 21 February

“Downpour”

3 Rounds (20min cutoff)
500 Meter Row
12 Power Cleans (155/105)
50 Double Unders

*In this triplet workout, athletes should choose a weight on the barbell that they are capable of performing at least 10 repetitions unbroken when fresh. Within the workout, these will likely be performed in singles or small sets.

Tuesday 20 February

A. Power Snatch + Squat Snatch
On the Minute x 10: 1 Complex
Minutes 1-2 @ 60%
Minutes 3-4 @ 65%
Minutes 5-6 @ 70%
Minutes 7-8 @ 75%
Minutes 9-10 @ 75-80%

B. “Fast Lane”
For Time (20min cutoff)
20 Box Jump Overs (30/24)
30 Power Snatches (95/65)
40 Overhead Squats (95/65)
50 Burpees

Monday 19 February

OPEN WEEK IS HERE! CLICK HERE TO SIGN-UP IF YOU HAVEN’T ALREADY!

“Iron Lung”

AMRAP 4:
27/20 Calorie Row
27 Wallballs (20/14)
27 Chest to Bar Pull-ups

rest 4 minutes

AMRAP 4:
21/15 Calorie Row
21 Wallballs (20/14)
21 Toes to Bar

rest 4 minutes

AMRAP 4:
15/10 Calorie Row
15 Wallballs (20/14)
15 Pull-ups

Saturday 17 February

“Go Time”

AMRAP 20 – Teams of 3
10/7 Calorie Assault Bike or 12/9 Calorie Row
8 Burpees
4 Power Clean and Jerks*

*Partners complete full rounds, then switch.
Starting load is 135/95. After every 6 rounds (each partner moving through twice), the load increases. Male weights: 135-155-185-205-225 (Max rounds at 225)
Female weights: 95-105-125-135-145 (Max rounds at 145)
Score for the team is max rounds + repetitions completed.

Friday 16 February

“Mighty Mouse”
AMRAP 18
30 Thrusters (95/65)
30 Box Jumps (24/20)
30/21 Calorie Row
30 Toes-to-Bar

 

Thursgray 15 February

“Drago”
30 – 25 – 20 – 15 – 10
Russian Kettlebell Swings (70/53)
Abmat Sit-Ups
Shuttle Sprints

C.E.
Squat Snatch
On the Minute x 9
Minute 1 – 3 Repetitions @ 70%
Minute 2 – 2 Repetitions @ 75%
Minute 3 – 1 Repetition @ 80%

Ring Muscle-Ups
4 Sets of 50% of Max Set
Rest as needed between

Wednesday 14 February

HAPPY VALENTINES DAY!

“Hot Sauce”

Part #1
AMRAP 3:00:
21 Sumo Deadlift High Pulls (75/55)
21 Lateral Over Bar Burpees
Max Overhead Squats

Rest 3:00

Part #2
AMRAP 3:00:
18 Sumo Deadlift High Pulls (75/55)
18 Lateral Over Bar Burpees
Max Overhead Squats

Rest 3:00

Part #3
AMRAP 3:00:
15 Sumo Deadlift High Pulls (95/65)
15 Lateral Over Bar Burpees
Max Overhead Squats

Rest 3:00

Part #4
12 Sumo Deadlift High Pulls (95/65)
12 Lateral Over Bar Burpees
Max Overhead Squats

Bluesday 13 February

“Bar Hopping”
AMRAP 15
15 Hang Power Cleans (135/95)
21/15 Calorie Row / Bike
15 Chest-to-Bar Pull-Ups
60 Double Unders

C.E.
Midline
2 Rounds
21 Glute Ham Raises
42 Weighted Sit-Ups

Skill
Spend 10minutes working on Pistols

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