TUESDAY 8.22.2017 WOD

WARM UP

2 Min Row Bike or Jump Rope

2 RNFT
10 Glute Walks R & L
5 Pause Goblet Squats with Band below knees
10 Hamstring Curls on Sliders

2 RNFT
10 Red Band Pull Aparts
10 Pushup Plus + 5 Pushups
10 Beat Swings

PART 1

Be sure you use the full rest periods so you can get the most of the movements.

FITNESS

4 Rounds of:
A1. Odd Object Front Squat* 8-10 Reps
60 sec Rest
A2. Strict Pullups 5-7 Reps @ 21X1 OR 21A1**
30 sec Rest
A3. Bent Over Double KB Rows 8-10 Reps @ 2112
60 sec Rest

For the Squats use a Sandbag, Heavy Med Ball, Atlas Stone, Double KBs,
Small Child….

For the Pullups try to pick up where we left off last week
Unassisted Pullup = **2 Seconds to lower the Pullup, 1 second at the
bottom, X explode up and second to and 1 second hold with chin over
bar

Partner Pullup 21A1**2 Seconds to lower the Pullup, 1 second at the
bottom, A = Partner Assists the Pulling Portion and 1 second hold with
chin over bar There are no bands today for those who are still working
on unassisted pullups get a partner to help assist the concentric
(pulling) portion.

SPORT

4 Rounds of:
A1. Overhead Squat Off the Rack 3 Reps @ 3333*
60 sec Reps
A2. Strict Ring MU or Kipping Ring MU or Kipping Bar MU 3-5 Reps
60 sec Rest

*Tempo Overhead Squats to work on positioning – 3 sec lower, 3 sec in
the hole, 3 sec Up and 3 sec hold at the top

PART 2

Choose CrossFit or Strength

FITNESS

With a Partner.

Complete 100/85 Cals Assault Bike BUT…at the top of the every minute
complete 5 TTB OR 5 Kipping Knee Ups OR 5 AbMat Situps

SPORT

2016 Regionals Event 3

For Time:
104 Wall Balls 20/14 – 10″ Height for Men and Women
52 Pullups

OR

STRENGTH (need to do this)

3 Rounds

A1. Squat Clean x 3 Reps (not touch and go)
0:30 Rest
A2. Strict Dip Weighted or BW Only 4-6 Reps @ 2212 (use the dip stands
on the Monster Racks)
0:60 Rest

B1. Clean Pulls x 3 Reps for 5 Sets

C1. Back Extension Hold for 0:60 sec
0:60 Rest

Team Whitten Labor Day WOD

Sign up for the annual Labor Day WOD – Team Whitten

Monday, September 4th
Heats start at 9,10 and 11am. 15 teams per time slot.

With a Partner share the work but everyone has to run!

5 Rounds
40 Swings 53/35
40 Box Jumps (or step ups)
Run 1 Lap
40 Burpees to the pullup bar
40 Wall Balls 20/14

*Scale to lighter loads and/or 30 reps

MONDAY 8.21.2017 WOD

WARM UP

Jog 1 Lap or Row or Bike for 2 Min

5 Min AMRAP
5 R & L Single Leg RDLs with Barbell
10 R & L Glute Walks
10 Bear Crawls
10 Beat Swings

1 Thoracic and Shoulder MOB

PART 1:

FITNESS

15 Min EMOM

Min 1: Deadlift or Trap Bar 6 Reps @ 21X1 (2 sec lower, 2 sec on the
ground pause, explode up, 1 sec hold at top)

Min 2: Strict Double DB Press 10 Reps @ 21X2 (2 sec lower, 1 sec
pause, explode up, 2 sec hold overhead)

Min 3: 0:30 sec DU / Jump Rope Practice

SPORT

15 Min EMOM

Min 1: Deadlift 3 Reps @ 21X1 (2 sec lower, 2 sec on the ground pause,
explode up, 1 sec hold at top)

Min 2: Strict HSPU Max Reps @ 21X2 (2 sec lower, 1 sec pause, explode
up, 2 sec hold overhead)

Min 3: 30-50 DUs

PART 2:

FITNESS

5 Rounds for time
10 Cals Rowing
10 Russian Swings 53/35
10 Burpees

SPORT

15 Min Clock

At the Top of Every 3 Minutes Perform:
5 Power Snatches 95/65*
10 Bar Facing Burpees
15 Full Swings 70/44

Start with 95/65 and add 10 or 20 lbs every 3 Minutes Interval

PART 3:

Coach Led Stretch
Downdog
Childs Pose
Hip Stretches against Wall

SUNDAY 8.20.2017 WOD

WARM-UP:

Bike, Jog, Jump Rope or Row 2 Minutes

5 Minute Dynamic Warmup/Movement Flow

Hip & Ankle Mobility

PART I: STABILITY

FITNESS/SPORT

3 Rounds Led Coach

A.) 6 KB or Dumbbell Push Press Right @ (1.3.X.10)
B.) 30 to 40″ Alternating Jumping Lunges or Step-ups with Knee Raise
C.) 6 KB or Dumbbell Push Press Right @ (1.3.X.10)
D.) 40″ Swimmer’s Kicks

PART II: CONDITIONING

FITNESS:

4 Rounds

30″ Single Unders
30″ Rest
30″ Max Clean & Jerk 75/55, 65/45 (Or Scale to Dumbbells)
30″ Rest
30″ Hanging Knee Tuck (From Pull-Up Bar)
30″ Rest

SPORT:

4 Rounds

30″ Double Unders
30″ Rest
30″ Max Clean & Jerk 115/75, 95/65
30″ Rest
30″ L-Sit (On Kettlebells, Parallettes or Rings)
30″ Rest

PART III: STRETCH

or

OLYMPIC WOD

WARM-UP:

10 Minute Movement Flow and Mobility

PART 1: Technique

Burgener Warmup with an empty barbell or very little weight.

Muscle Snatch Primer

PART 2: Every Two Minutes For Eight Minutes

High Hang Snatch +
3 Hang Snatch (From Knees w/5 Second Eccentric)

*Looking to Build Some Time Under Tension

~Rest 3 Minutes

PART 3: Every Two Minutes For Eight Minutes

Segmented Snatch (Pause at Knees) +
Slow Snatch (3″ First Pull) +
Full Snatch

*Drop, reset and count to ten between lifts.

~Rest 3 Minutes

PART 4: Every 90 Seconds For Nine Minutes
Snatch Double

*Drop the bar, reset and count to ten between lifts.
**Start at approximately 60%, build to approximately 90%.
***Get in the habit of taking bigger jumps.
**** Go 12/12. Be more consistent!

SATURDAY 8.19.2017 STRONGMAN

7:00 advanced level

Warmup: 1 RNFT
Bicep openers 5/5/5/5
Shoulder opener 5/5/5/5
Oblique opener :60 sec
T spine opener 12-15 reps

Part 1: 3 sets of bamboo bar oh hold :60 – :90 sec. Rest 2 min between sets

Part 2: build to heavy 50 ft zercher carry

Part 3: 15 min clock
20/15 cal row
2 fast rope pulls
200 ft farmer carry

Finisher: 400 m heavy sandbag carry

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