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Warm Up
WOD Brief + :30 Spiderman Sampson Inch Worm Push up to down dog Side Lunge Air Squats + Empty BB Warm Up + Teaching of all movements in WOD WOD Teams of 3 For Time (30min cap) 400m Empty BB Run 3 rounds of 30 Deadlift, 25 Hang Power Clean, 20 Shoulder to Overhead 135/95 400m Empty BB Run 2 rounds of 30 Deadlift, 25 Hang Power Clean, 20 Shoulder to Overhead 135/95 400m Empty BB Run 1 round of 30 Deadlift, 25 Hang Power Clean, 20 Shoulder to Overhead 135/95 *Teams will have 1 empty barbell to run with, and one loaded bar in the gym for their weighted movement *All athletes run together but only one carries the empty bar on their back *Athletes may switch weighted runners as often as they would like *Reps may be broken up however the teams choose *Weight on the bar should be something athletes feel comfortable doing several reps of shoulder to overhead with because that will likely be the limiting factor of this workout *Scale appropriately.
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GAME DAY.
Football season is officially back! For the next 10 weeks we are going to play off of the football season and have a "game day" every Friday. As some of you may have noticed. Kegger donated some white boards to the gym and Coach Andrew was able to put them up above the front door. The white board is cut into 12 segments. Each segment will be a Mi5 benchmark workout programmed by yours truly. The top 5 men and women scores will be put up on the whiteboard and will stay up there until someone takes your spot. I have created 12 Mi5 benchmark workouts that are as well rounded as can be. I plan on programming them 2-3 times per year. How do you get on the board? In order to get on the board you must do the workout as prescribed, you must be in a CrossFit class, and you need to have a top 5 male/female score. The workouts are short, fast, long, enduring, heavy, and light. Whether you plan on trying to get your name on the big board or not, plan on Friday's being "game day" with a higher amount of intensity in class :) Warm Up 400m Jog + :30 Easy Bike Active Spiderman Medium Bike Active Sampson Fast Bike Air Squat + :20 Banded lateral walks to the right Hollow Hold Banded lateral walk to the left Arch Hold x2 + Empty BB Warm Up Mobility Banded Front Rack Stretch Wrist Stretch + Movement prep and details for WOD WOD Mi5 Benchmark workout #1 "Nasty Nancy" 5RFT 400m Run 15 Thrusters 95/65 Warm Up
Line Drills-Long + Rowing Biathlon Mobility Chest Stretch Ankle Stretch + Teaching and practice of movements in WOD WOD "The Ghost" 6 rounds for max reps 1:00 Max Cal Row 1:00 Max Burpee 1:00 Max Burpee 1:00 Max Double Under 1:00 Rest Warm Up
Coach's Choice Mobility Front Rack Mobility Strength Front Squat 3x5 WOD 24-20-16-12 Cal Row Altnerating DB snatch 50/35 Cal AB DB front squats 50/35 Warm Up
Line Drills-Long + Empty BB Warm Up Mobility Front Rack Stretch Wrist Stretch WOD AMRAP 5 600m Run 1 Round of Cindy Max Clean and Jerks 115/80 Rest 5 minutes AMRAP 5 400m Run 2 Rounds of Cindy Max clean and jerks 135/95 Rest 5 minutes AMRAP 5 200m Run 3 Rounds of Cindy Max clean and jerks 155/105 Warm Up
:30 Juming Jacks Active Spiderman Front Rack Stretch Single Unders Sampson Hold Squat Hold Double Under Push up to down dog Air Squats + Empty BB Warm Up Strength Bench Press 5-4-3-2-1 *Between each set KB Front Rack carry to barn door and back WOD "Annies on the Run" For Time 100 DU 50 Sit Up 200m Run 80 DU 40 Sit Up 200m Run 60 DU 30 Sit Up 200m Run 40 DU 20 Sit Up 200m Run 20 DU 10 Sit Up 200m Run Warm Up
Coach's Choice + Empty BB Warm Up Mobility Snatch Prep Strength Every 90 seconds for 5 sets perform either A) Squat Snatch B) 1 Power Snatch + 1 OHS *Add weight every set so you are hitting a max weight at the end of the 5 sets WOD With a partner complete 8 total rounds of 18/12 Cal Row 200m Run 18/12 Cal AB *Partner finishes entire rounds before next partner can go. These intervals are meant to be fast and with high intensity. If class is huge, sub in light sled pushes Warm Up
Coach's Choice Mobility Front Rack Stretch Wrist Stretch + Teaching of movements in WOD Strength Front Squat 3x3 WOD 4RFT 500m Row 10 Power Clean 75/55 16 Front Rack reverse lunges 75/55 24 Ab-Mat Sit Up Warm Up
Line Drills-Long Mobility Pigeon Pose on Box Ankle Stretch on Box + Teaching of movements in WOD WOD For Time 1 Mile Run 50 Wall Ball 20/14 40 Box Jump 24/20 30 Burpee 20 Power Snatch 95/65 Warm Up
:30 Jumping Jacks Push up to down dog Active Sampson Active Spiderman Side Lunge Air Squat PVC pass through + Empty BB Warm Up Mobility Front Rack Stretch Wrist Stretch Warrior Squats Strength Push Press 3RM WOD 3RFT 20 Hang Power Clean 95/65 20 Front Squat 20 Shoulder to overhead |
ProgrammerD.J. Hillier Archives
December 2018
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