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 10/14/19 - 10/19/19

Monday

S/T

2 Hang Squat Snatch + 1 Overhead Squat

Work to your heaviest for this complex 

 

WOD

15 Min AMRAP

10 Deadlifts (225/135)

20 Wall Balls (20/14)

400m Run 

 

L1-Find a safe weight, 10/6

L2- 155/105, 14/10

Rx- above

Comp- 275, 185, 30/20

 

Bonus Work

In Class:

800m Shouldered Sandbag Carry

 

Competitive Athlete:

800m Shouldered Sandbag Carry

 

Tuesday

S/T

Awareness/Strength: Wall Squat x 20 (moving closer to the wall throughout if possible)

Awareness/Strength: Tempo Air Squat 3 x 5 reps with :5 sec negative, :3 sec pause at the bottom, :3 sec up

Isometric:On the :90 sec Goblet Squat hold with light weight (if necessary eliminate the weight and do a squat hold below parallel unloaded?) 3 x :20 sec

WOD

2 Rounds
25 Medball Cleans (20/14)
25 Knees to Elbows
25 Triple Unders
25 Dumbbell Snatches (first round all right arm/ second round all left arm)(50/35)

L1 – 10/6, Hanging Knee Raises, Single Unders, 25/15

L2 – 14/10, Knees to Somewhere, Double Unders, 35/25

Rx – Above

Comp – 30/20, 60/45

 

Bonus Work:

In Class

100 Cal Bike
EMOM 1 Squat Clean (155/105)

Competitive Athlete

100 Cal Bike
EMOM 1 Squat Clean Bodyweight

 

Wednesday

S/T

Back Squat

Build up to a heavy set of 4 within 20 min and accumulate 3 heavy sets along the way

 

WOD 

3 Rounds

AMRAP 4 min

Run 400 meters

with remaining time complete AMRAP 7 Push Press (95/65) + 14 KB Swing (53/35)

Notes: Rest 2 min between each AMRAP

 

L1- 45/35, 26/18

L2-75/55, 35/26

Rx- above

Comp- 115/85, 70/53

 

Bonus Work:

In Class

Midline

Midline

Banded Plank 3 x :45 sec

Hip/Back Extension 3 x 10-15

Competitive

Midline

Banded Plank 3 x :60 sec

Hip/Back Extension 3 x 20

 

Thursday

S/T

Squat Development

Icon Dynamic Warm-Up

Ankle/Hip Mobility

https://themovementfix.com/basic-anatomy-of-stretching-the-calves/

https://themovementfix.com/how-to-standing-straddle-stretch/

Awareness/Strength: Wall Squat x 20 with a lower box set-up if needed and if possible (moving closer to the wall throughout if possible)

Awareness/Strength: Squat to Ball Drill (hips forward and rocking into squat) 3 x 10

Isometric: Accumulate :90 sec of a Squat Hold with Post

 

WOD

30 Hang Squat Snatches 

600 M Run

30 Hollow Rocks

 

L1 – 45/35/15

L2 – 75/55

Rx – 95/65

Comp -115/95

Bonus Work:

In Class

15 Double KB Clean (53’s/35’s)

10 Single Arm KB Push Press/side (53/35)

Competitive Work

15 Double KB Clean (53’s/35’s)

10 Single Arm KB Push Press/side (53/35)

 

Friday 

S/T

No Strength – We will split up the class into 2 groups and run the 20.1 WOD twice, 1/2 the class judging and counting reps while the other works, then switch.

 WOD

OPEN WOD 20.2 – TBA on Thursday

 

Bonus Work:

In-Class

Competitive

 

Saturday

WOD

200M Run

 

Then

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

Hang Power Cleans

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

Burpees

 

400M Run

 

Then

10 rounds

5 Thrusters

20 Double Unders

200M Run

 

L1 45/35/15 -60 singles

L2 75/55- 10 double unders

RX 95/65

Metcon/Women's Class Programming 10/14/19 - 10/19/19

Tuesday WOD

TABATA TUESDAY

Dumbbell Bent Rows

Hollow Rocks

Cal Row/Ride

Dumbbell Static Hold Out to sides (go light!!)

Bottom to Bottom Squats

 

Thursday WOD

2 Rounds

 

5 min AMRAP

200m Row

20 Squats

15 Sit Ups

10 Push Ups

5 Burpees

 

Rest 2 Min 

5 Min AMRAP

200m Row

20 Lunges

15 Hollow Rocks

10 Ring Rows

5 Burpees