WOD

16 June 2019 - dadWOD

Happy Father’s Day to all our dads and dads-to-be!

WORKOUT OF THE DAY

Engine Work

In teams of 2, complete as many reps as possible, as fast as possible of:
Movements:
Burpee to a target
Kettlebell swings (24/16 kg)
Wall ball (9/6 kg)
Dumbbell walking lunge
Calorie assault bike
* Partner 1 runs 400m while partner 2 completes burpees. When partner 1 returns they switch with partner 2 running 400m and partner 1 performing burpees.
* Partner 1 then runs 400m while partner 2 completes kettlebell swings, when partner 1 returns they switch with partner 2 running 400m and partner 1 performing kettlebell swings.
*...continue in this fashion until both partners have completed all the movements.

Scoring
* A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties. 1 point will be subtracted from the team’s score for every 2 seconds that team finishes behind the first team to finish. E.g., If the first team to finish completes 320 repetitions in 15:00 minutes, their total score is 320. A team that completes 350 repetitions in 16:00 minutes will also have a total score of 320 > For finishing 60 seconds behind team 1 they receive a 30 point penalty (1 rep for every 2 seconds)

Specialist Sundays

A) Tall clean + hang clean
5 x 1+1
* Focus on speed under the bar

B) Push jerk
5 x 3

C) Clean pulls
4 x 3 @ 95%+

Barbelles Lifting Class

A) Strength: Sumo Deadlifts
4 x 5 @ 8-9 RPE


B) Strength / Accessory
B1) DB Floor Press: 3 x 10
B2) T Bar Rows: 3 x 10

C) Strength / Accessory
3 Rounds for Quality
10 x Barbell Hip Thrusts
10 x 1.5 Walking Lunges

15 June 2019 - WOD

WORKOUT OF THE DAY

Competition Class

A) Every 3 minutes for 15 minutes:
2-5 Bar muscle-ups
3 Snatch
2-5 Bar muscle-ups
* Start around 70% and slowly build each round.

B) Every 3 minutes for 15 minutes:
5-10 Toes to bar
3 Cleans
5-10 Toes to bar
* Start around 70% and slowly build each round.

C) Conditioning

In teams of 3, with a 30 minute time cap:
200/140 Calorie assault bike (250/180 Cal row)
Directly into:
3 Rounds:
50 Toes to bar
50 Box jump overs (24/20 in)
50 Power clean & push jerk
* Round 1 barbell @ 42.5/30kg
* Round 2 barbell @ 50/35kg
* Round 3 barbell @ 60/40kg


Gymnastics Strength & Skill

A) Flexibility
2 sets of:
20 Shoulder pass through
30 Second flag pole stretch
20 Bridge-ups

B) Strength
5-7 sets of:
1-3 Legless rope climb
5-10 second freestanding handstand
10-15 Ring push-up

C) Midline
10 Body saws
1 minute plank
1 minute reverse plank
* No rest between movements
* Rest 2 minutes between sets


CrossFit

A) Conditioning

In teams of 3, with a 30 minute time cap:
200/140 Calorie assault bike (250/180 Cal row)
Directly into:
3 Rounds:
50 Toes to bar
50 Box jump overs (24/20 in)
50 Power clean & push jerk
* Round 1 barbell @ 42.5/30kg
* Round 2 barbell @ 50/35kg
* Round 3 barbell @ 60/40kg

09 June 2019 - WOD

WORKOUT OF THE DAY

Engine Work

2 rounds for time:
800m Run
21-15-9
Kettlebell swing (32/24 kg)
Burpee


Specialist Sunday

A) Muscle snatch: 5 x 3

B) Tall snatch: 5 x 3

C) Back squat: 4 x 3 @ 80%


Barbelles Lifting Class

A) Strength
Bench Press: 4 x 5 with 2 second pause at bottom.

B) Accessory
B1) Seated Arnold Press: 3 x 10
B2) Banded Lat Pull Downs

C) EMOM x 8
Min 1: 6-8 Kipping Levers
Min 2: 6-8 Kipping High Knees

08 June 2019 - WOD

WORKOUT OF THE DAY

Competition Class

A) Every 2 minutes for 10 rounds:
2-5 Bar muscle-ups
1 Hang snatch + 1 Snatch
* Start around 50-60% and slowly build each round.

B) Every 2 minutes for 10 rounds:
10-15 Toes to bar
1 Hang clean + 1 Clean + 1 Jerk
* Start around 50-60% and slowly build each round.

C) Conditioning
In teams of 2, complete for time:
100 Calorie row
100 Handstand Push-Ups
* Rx+: 100 Calorie Assault bike
* Time cap: 12 minutes


Gymnastics Strength & Skill

A) Flexibility
2 rounds for quality:
30 Shoulder PVC pass throughs
10 Bridge-up
3 Skin the cat with 5-10 hold

B) Strength
10 rounds, for quality:
5 Strict Handstand push up
3 Strict muscle-up
10 Leg raise to 3 second L-hang

OR

10 rounds, for quality:
3 Handstand push up negatives to 1-3" deficit
5 False grip ring chin-ups
10 Leg raise to 3 second L-hang

C) Midline
3 Sets of:
15 Candlestick rolls
25 Hollow rocks
25 Superman rock


CrossFit

A) Gymnastics: Muscle-ups / Pull-ups

Every 2 minutes for 20 minutes:
1-3 Muscle-up

Or

Alternating minutes for 20 minutes:
1-5 False grip ring pull-up (Or strict pull-up or 3 negatives)
1-5 Strict ring dips (or 3 ring dip negatives or 5-10 push-ups)

B) Conditioning
In teams of 2 (or 3), complete for time:
100 Calorie row
100 Toes to bar
* Rx+: 100 Calorie Assault bike
* Time cap: 12 minutes

06 June 2019 - "Quarter Gone Bad"

WORKOUT OF THE DAY

A) Strength: Deadlift
1 x 3 @ 65%
1 x 3 @ 75%
1 x 3 @ 85% 1 x 3+ @ 85%
* If you performed the deficit deadlift in test week, do deficit today

B) Conditioning
"Quarter Gone Bad"
15 x 15 seconds on : 45 seconds off, alternating between:
Thruster (60/40 kg)
Weighted pull-up (20/10 kg)
Burpee
* The thrusters & pull-ups should be heavy (strength day!)