Archive | WOD RSS for this section

Partner Workout

SPSC CrossFit – CrossFit

View Public Whiteboard

Metcon

Metcon (Time)

3 Rounds:

50 Partner Wall Balls

6 x 40m Farmer Walks

800m Row

50 Partner Box Jumps (24/20″)
Wall balls are done together, tossing to each other. One person working at a time otherwise.

Advertisements

12/30/16

SPSC CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 Rounds:

10 alternating lunges

10 Russian KB Swings, moderate weight

10 Band Pull-aparts

Mobility

Warm-up (No Measure)

Banded shoulder/lat

Accessory Work

Warm-up (No Measure)

6 Min EMOM:

Opt 1) Seated Pull-up or Ring Row, 5-6 reps

Opt 2) Strict Pull-up, up to 5 reps

Opt 3) Weighted Pull-up, 3 reps

Metcon

Metcon (Time)

3 Rounds:

10 Clean and Jerk (135/95#)

10 Box Jumps (24/20″)

10 Toes-to-bar

*12 min time cap

12/29 Endurance WOD

SPSC CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Foam roll calves, hamstrings, IT band. Then, 20m of each:

High knees

Butt kicks

Heel walks

Knee tucks

Lunge

Lunge with Twist

Side Steps

Metcon

Metcon (Distance)

On the rower, choose the “1:00/1:00r” option from the Custom Workout list. Total duration with rest is 32:00. This is 1:1 work/rest ratio building from 1 minute up to 4 minutes, then back down.

Score total meters rowed.

Lower Body Strength Spectrum

SPSC CrossFit – The Sweat Studio

View Public Whiteboard

Warm-up

400m run

100 jump rope

Mobility

A)5 inchworms

B)30 sec goblet sq

C)10/10 wide stance speedskaters

activation/injury prevention

A)20 alt side lunges

B)10 squat jumps

-work on triple extension

-work on decelleration(soft landing)

Weightlifting

Strength Spectrum Complex

-heaviest/slowest lift to lightest/fastest lift

-addresses multiple work capacities, order of importance

-rest 2 min after each round

-ramp up to working weight on sumo dl prior to beginning first round

Sumo Deadlift (4×5, ramp up weight)

-2-3 warm up sets, ramping up to working weight before starting 1st circuit

-starting strength(force production)

-reset every rep (stand up)

-negatives (control descent)

-hold air pressure on descent

-focus on hip hinge

Lateral Step-Ups (4x5reps per side)

Stand with the box to your side and step up, keep torso upright.
-unilateral starting strenght, lateral stability

-strict, top leg only

-control descent to the floor

-hips back, drive though heel

Goblet Squat (4×10)

-time under tension(building lean muscle)

-paused rep

-vertical torso

-quad dominant

Russian Kettlebell Swing (4x15reps)

Getting the KB to eye level; two-handed swing.
-power(moving weight quickly)

-focus on accelaeration/decceleration.

-timing of breathing

Sled pull (4×1/1 side/side)

-lateral sled pull

-injury prevention/work capacity

-crossover to the front each step

-hip adductors/abductors

Cool Down

A)Goblet sq stretch 2×30 sec

B)down down to runners lunge x10

B)400m

Upper Body Strength/Total Body Conditioning

SPSC CrossFit – The Sweat Studio

View Public Whiteboard

Warm-up

Complete all three warm up tasks, in any order:

A)40 calorie Airbike

B)400m row

C)200m run

Mobility

A)10 band dislocates

B)10/10 wring the towel

C)10/10 shoulder circles

Weightlifting

Upper Body Strength Circuit

Complete each upper body circuit with as little rest as possible between each lift. rest 90 seconds after completion of each circuit, before beginning next round.

Shoulder Press (4x6reps)

strict barbell press, posterior pelvic tilt, paused rep overhead

SIngle arm kettlebell pendlay row ((alternating arms) 4x10reps )

Lat Pullover Press (4×10)

Lying on bench with feet elevated, hold weight directly overhead. Drop weight behind and towards the ground. pull back up to starting position using lats, rear delts, triceps, serratus, and abs. Then perform a neutral grip triceps dominant chest press.

Band lateral/front raises (4×20)

alternate front/ lateral shoulder raise. no higher than shoulder level, pronated grip, complete stop at top, keep tension in band at all times.

DB2 dumbbell reverse grip bicep curls (4×15)

Elbows tucked in, scaps retracted, feet together, knees unlocked, pronated grip, full ROM.

Metcon

12 min HIIT 30 sec work/ 30 sec rest, switching stations every round.

A) Airbike sprint

B) Rower sprint

C)Battle rope slams

Cool Down

400m (sign+bushes)

12/28/16

SPSC CrossFit – CrossFit

View Public Whiteboard

Warm-up

Rowling (No Measure)

Rowling:

Row exactly 100m for 6 rounds.

1 rep of penalty movement for each meter you’re over or under 100m.

Rest about 45 secs. between rounds.

Warm-up (No Measure)

After rowing, complete

15 PVC pass-throughs

15 Air Squats

15 Band Pull-Aparts, with both pronated and supinated grips

Skill Work

Turkish Get Up (20 reps total)

Complete 1 rep on each side until you’ve reached 20 reps total. Be slow and methodical. Rest as needed.

Metcon

Metcon (AMRAP – Reps)

“Tabata Errything”

Complete 32 tabata intervals (16 min) of 20 seconds work, 10 seconds rest. Complete each of the following in 8-interval blocks.

Min 0-4 = Push-Ups

Min 4-8 = Air Squats

Min 8-12 = Double Unders

Min 12-16 = Calorie Row
Score total reps.

12/27/16

SPSC CrossFit – CrossFit

View Public Whiteboard

Warm-up

Weightlifting Warm Up (No Measure)

Run 200m, then

2 Rounds:

10 cossack squats

Inchworm + 3 push ups (x3)

8 Banded Dislocates

8 Band Pull-Aparts

Mobility

Warm-up (No Measure)

Banded Pigeon Pose (band pulls away from hip)

Weightlifting

Back Squat (3×5)

1) If you have just been doing a 5×5, complete 3×5 at or above last week’s weight.

2) If you have been finding your 5RM, complete 3×5 at 85% of your best 5RM this cycle.

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

%d bloggers like this: