WOD

Workout of the Day

What to expect in daily CrossFit programming

We are very purposeful in our programming. We understand that your fitness needs will differ throughout the year, and we want to take advantage of various motivations, as well as support your lifestyle at any given time. So we structure the year around main events like the holidays, the CrossFit Open, and getting ready for summer!

Every CrossFit class includes a warmup and joint prep. Joint prep has been developed alongside Dr. Michael Ross at Seattle Sports Chiropractic and Rehabilitation. It’s an opportunity for us to strengthen common weaknesses and increase range of motion in the safest way possible.

Each CrossFit class also includes Strength and Technique (S/T), and then finishes with the WOD, aka the “Workout of the Day.”

See below for the S/T and WODs for this week:

CrossFit Programming 12/02/19-12/07/19

Monday

S/T

Holigainz

6X6 @ 70%

 

WOD

For time:

15-12-9

Hang Squat Cleans

Ring Dips

L1 open weight

L2 135/95; scaled dips

RX 155/105

COMP 185/135

 

Bonus Work: 

Accumulate 

3 minutes Handstand hold

 

Tuesday

S/T

Go over movements in WOD and get warmed up to working weight

 

WOD

30 min cap/end of class

“Big Sexy”

5 Rounds For Time

6 Deadlifts (315/205 lb)

6 Burpees

5 Cleans (225/155 lb)

5 Chest-to-Bar Pull-Ups

4 Thrusters (155/115 lb)

4 Muscle-Ups

 

L1 – Find safe weights for all movements, Jumping Pull-Ups, Push-Ups

L2 – 185/135, 115/85, 85/55, Banded C2B, Jumping Bar Mu’s

Rx – 275/205, 155/105, 115/85

Comp – ABOVE (this is the actual big sexy wod)

 

Bonus Work:

Eat more protein

 

Wednesday

S/T

Holigainz

7X5 @ 75%

 

WOD 

STATIC HOLDS

5:00 OH plate hold

4:00 Wall Sit

3:00 Iron cross plate hold

2:00 Plank 

1:00 Chin over the bar hold

 

Bonus Work:

3 Rounds:

10 Reverse Fly

10 Front Raises

10 Bicep curls

25 banded pulldowns

 

Thursday

S/T

Warm-up to 70% then

EMOM 10 

2 power snatches

1 OH squat

 

WOD

10-9-8-7-6-5-4-3-2-1

OH squats

Wall balls

L1-45/35; 10/6

L2- 115/75; 20/14

RX- 135/95; 30/20

 

Bonus Work:

7 Min AMRAP

5 Front Squats (155/105)

3 Burpees

1 Wall Walk

 

Friday

S/T

Holigainz – Review Form

8X4 @80%

 

 WOD

3 rounds

Run 200m

18 Double KB Swings

12 Double KB Cleans

9 Double KB Thrusters

L1- 26/18

L2-35/26

RX-53/35

COMP- 70/53

 

Bonus Work:

10 X 100M Row Sprints

 

Saturday 

Optional Holigainz – 10X3 @85%

OR warm-up/technique for the WOD

WOD

Painstorm XII

400 meter Run

50 Back Squats

50 Front Squats

50 Overhead Squats

400 meter Run

50 Shoulder Presses

50 Push Presses

50 Push Jerks

400 meter Run

50 Hang Power Cleans

50 Hang Power Snatches

400 meter Run

L1- scale all reps by half including the run (15/35)

L2- complete with a partner- do the runs together, everything else split (35/25)

RX- as is  (45/35)

 

Bonus Work:

2 rounds: 

10 Cat/Cow

10 Thoracic Roll out on foam roller

10 90/90 stretch

10 Thoracic Reaches

Metcon/Women's Class Programming 12/02/19-12/07/19

Tuesday WOD

3 rounds: 

1 Min @ each station

  • Wall balls
  • Plank marches or plank hold
  • ME calories on machine of choice
  • Ring Rows
  • Squats
  • Rest

 

Thursday WOD

18 min EMOM

Min 1: 10 goblet squats

Min 2:  10 KB swings

Min 3:  50 single jumps/ can substitute plate step ups or calories as needed