 S/T
A. 6 rounds of 20 sec on/20 sec off of: wall-supported handstand holds forearm side planks (alternate sides) hollow body holds (do all 6 rounds of a movement before moving to the next one) B. 5-10 mins to work on freestanding handstands (coaches' choice of drills) WOD 3 rounds for time 400m run 12 candlesticks (sc: elevated off of mats) https://www.youtube.com/watch?v=WXoNNx-uOtU
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 S/T
A. Superset 4 rounds: weighted step-ups 5/leg :30 rest 10 pushups :30 rest B. 10 mins of pistol practice/technique WOD for time: Buy-in: 100 DUs (200 single-unders) 60 RKBs (24/16kg) 50 prisoner step-ups (24/20) 40 butterfly sit-ups 30 burpees 20 cal row/AB 10 pistols (5/side) Cash-out: 100 DUs (200 single-unders)  S/T
A. Bar Muscle-Up Drills/Progressions (Coach's choice) B. Ring Dips 4x3-5 (for technique, not to failure) WOD 12 min AMRAP Ascending ladder 1-1-1-1-2-2-2-2-3-3-3-3 etc Wall Balls (20/14) Ring Rows (Rx=parallel) Box Jumps (24/20) HSPU (sc: pike pushups on box)  S/T
A. (squat) Snatch work up to 80% of 1RM, then 4x3 @ 60% of 1RM WOD 5 RFT 10 BB back squats*(95/65) 5 burpees 10 V-ups 5 S2OH (95/65) *from the floor or last S2OH  WOD
"EMOM Madness" 7 min of alternating step-ups EMOM 6 pushups 1 min rest 6 mins of single/double-unders EMOM 6 pull-ups 1 min rest 5 mins of air squats EMOM 6 V-ups 1 min rest 4 mins of burpees EMOM 6 T2B (Always start each new movement couplet with the EMOM movement. Don't go for max reps, focus on keeping a consistent pace throughout the whole thing. Take a minute off if needed. Total score is how many total minutes of full work you complete (max is 22))  S/T
Movement prep/standards WOD 18.1! (TBD) (alternative mobility/conditioning WOD provided for those doing the workout at Friday Night Lights)  S/T
A. Superset 4 rounds: 6-8 ring rows :60 rest 8-10 TNG deadlifts, 40-50% of 1RM :60 rest WOD 3 rounds "for time" 400m run 20 RKBs (24/16kg) 15 squat thrusts (burpee w/out pushup) 10 skater jumps 5 goblet squats (24/16kg)  S/T
Bench Press 5x5 @ 70-75% WOD 4 rounds for time 15 OH Squats (95/65) 10 Lateral Burpee-Over-Barbell 5 T2B CASHOUT 2 rounds 15 V-Ups 10 Strict Hanging Leg Raises  S/T
A. Clean and Jerk- technique, then 15 mins to build to a "heavy" rep B. 30 back extensions on the GHD WOD 12 min EMOM 5 power cleans (95/65 or 60% of weight found above) 5 burpees (FB: 10 burpees)  Kicking off a deload week to prepare us for the first Open workout. If you haven't registered for the Crossfit Open, do it now!
games.crossfit.com/register/athlete S/T Superset 5 rounds: 6-8 back squats with 2 sec holds, at 50% of 1RM (light) :60 rest 6-10 pushups :60 rest WOD 24-21-18-15-12-9-6-3 Wall Balls (20/14) Double-Unders (x2 for single-unders) Sit-ups |
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March 2020
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