CrossFit Wods 3.14.16 – 3.20.16 **Week 6 of 9**
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Is My Thyroid too Slow? Hypothyroidism 101-CFSB Wellness Wednesday[/accordion_item][accordion_item title=”Monday 3.14.16″ parent_id=”” id=”” class=”” style=””]Monday 3.14.16
A.
15 minutes of Rope Climb Skill Practice
B.
15 minute time cap – Teams of 5 – Man Overboard Style
2 Rope Climbs
Hand Release Push Ups
Calorie Row
Plate Ground to Overhead 45/35
Rest
Notes:
Starting positions
In this workout, one person begins at each station, this includes the “rest” station.
Moving through the workout
The switch of the movements is directed by the person performing the rope climbs, once they finish, they move in order to the next station and continue the reps where the other team mate left off.
Order of movement
The order for this workout is as follows – rope climbs proceed to hand release push ups, push ups proceed to calorie row, calorie row process to plate GTO, plate GTO moves to rest station.
Counting and repetitions
There will be a running count of repetitions at each station, so just continue the count where the prior athlete left off.
Scaling
If you cannot perform 2 rope climbs OR if you forgot to bring socks and don’t want to get a permanent rope tattoo, you will perform 4 rope lowers
Hand release push ups will be scaled to knee push ups
Plate GTO will be scaled with weight
Setup – I imagine this being set up like this[/accordion_item][accordion_item title=”Tuesday 3.15.16″ parent_id=”” id=”” class=”” style=””]Tuesday 3.15.16
A.
15 minutes to establish a Tempo Bench Press Heavy 5
3 seconds down, 2 seconds at the chest, fast as possible up, 1 second at the top.
Score is weight
B.
Teams of 2
Amrap in 10 minutes – Alternating Rounds
1 Power Clean + 2 Front Squats + 4 Reverse Lunges 155/105
5 Bar over Burpees
Score is total ROUNDS between you and your partner
Notes:
Keep the tempo pace clean, set a phone timer counting off to the side to follow along if you need to – the pause at the bottom is in contact with the chest – Expect to not be able to hit your 5rm for this, maybe look at 80%+ of your 5rm
Workout is self explanatory – burpees can be lateral or facing, whichever you prefer.
[/accordion_item][accordion_item title=”Wednesday 3.16.16″ parent_id=”” id=”” class=”” style=””]Wednesday 3.16.16
A.
7 Rounds
Turkish Get Up Right + Turkish Get Up Left
15 minute cap
B.
Alternating Tabata
Double Unders
Sit Ups
rest 1 minute
Alternating Tabata
Russian KB Swings 55/35
Box Jumps 24/20
Score is total repetitions.
Notes:
Move up in weight for the TGU, stay at the same weight, just get the work done. – The 15 minutes should be sufficient, giving you 30 seconds each side, then a minute rest between. a little over 2 minutes each set.
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Thursday 3.17.16
A.
6 Rounds (27 minutes)
90 Seconds to perform – Overhead Squat x 2
90 Seconds to perform – Max Unbroken Strict Chin Ups
90 Seconds to perform – 3 Wall Walks
Notes:
You can move up or stay the same weight in the OHS – this is pulled from the rack
Once you drop from the bar you are done in the Chin Ups
The finish for the wall walks is nose and toes touching at the top
the 90 seconds should be sufficient to perform and plate changes or transitions that you’ll need to do – get your shit together and move with a sense of urgency when you are doing this.[/accordion_item][accordion_item title=”Friday 3.18.16″ parent_id=”” id=”” class=”” style=””]Friday 3.18.16
A.
15 minutes to establish a Tempo Squat Heavy 5
3 seconds down, 2 seconds at the bottom, fast as possible up, 1 second at the top
B.
5 Rounds
7 Deadlifts 225/150
10 Ten Yard Shuttle Sprints
8 minute cap
Notes:
Keep the tempo honest, again, work that full bottom position, enjoy it, get down there and make it your home.
setup – I imagine this being setup like so[/accordion_item][accordion_item title=”Saturday 3.19.16 ” parent_id=”” id=”” class=”” style=””]Saturday 3.19.16
A.
For time
Row 1000m
40 Pistols
20 Shoulder to Overhead 135/95
Notes:
Scaling for pistols will be 60 Air Squats[/accordion_item][accordion_item title=”Sunday 3.20.16″ parent_id=”” id=”” class=”” style=””]Sunday 3.20.16
A.
20 minute amrap – Teams of 2
2 Muscle Ups
4 Handstand Push Ups
8 American KB Swings 70/55
Notes: this will be alternating movements to accumulate rounds, so person 1 completes 2 muscle ups, person 2 completes 4 hspu, then person 1 completes 8 KB swings, etc…
I will be tailoring each movement to skill level today, so don’t worry, there will be a scaling for everyone.
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2016 03 13