WOD Program – Feb. 18th to 23rd 2019 

 

Training Cycle 

“Lean & Mean” 

Week 7 In Meso Cycle 

Week 3 Of 4 IN Micro Cycle 2 Of 5 

 

Training Notes

1.) This week will be a very great week. As we enter the first week of the 2019 Open, we are going to prepare this week with a lot of awkward moment and strength work. You will experience any movements that you have not done before, you will challenge midline strength, and you will learn a lot. Nearly every class will be broken down into some sort of instruction, even for the Assault Bike! 

2.) We will be focused less on dynamic movement and more on isolation movement for the award movements s you learn which muscles to use, develop and contract. 

3.) You should notice this week that you have a lot of energy, you’re well recovered and you move well. We will have a heavy focus on mobility, movement, and preparation. 

4.) Overall, it’s about fun and fitness! Let’s have a blast while working really hard to reach your goals! 

 

 

 

Monday 

Pre Warm-Up

3 Rounds 

10cal Ski Erg

5 Burpees 

+

3 Rounds 

10cal Row 

10 Lunges 

10 Band Pull-Apart 

 

Warm-UP

Dynamic 

 

Strength

A.) 4 Rounds For Quality 

8 Single Arm KB Press On Left 

8 Single Arm KB Press On Right 

10reps Side Plank Rotation Left

10reps Side Plank Rotation Right 

12-15 GHDSU 

 

WOD

5 Sets 

45sec Bike 

45sec Thruster @ 95/65

90sec Rest 

 

Cool Down 

1.) 2min Skie Erg

2.) 3 Rounds 

10 Pass Through

30sec Roll T-Spine 

 

  • – – – – – – – – – – – – – – – 

 

Team WOD Tuesday!! 

Last Weeks Champions 

“We Lift More Than We Make” 

 

Tuesday 

Pre Warm-Up

3 Rounds 

10 Lunges 

5cal Ski Erg

+

2 Rounds 

10 KBS

10 Sit-Ups 

 

Warm-UP

Dynamic 

 

Session #1 

9min AMRAP 

3 Power Clean  & Jerk @ 185/135

4 Ring Muscle-Up

5 Box Jump @ 30/24

 

Session #2

For Time – 24min Cap 

200 Double Under 

100/75cal Row 

50 Burpees 

100 Double Under 

50/40cal Row 

25 Burpees 

50 Double Under 

25/20cal Row 

15 Burpees 

*Split Work Any Way 

 

Cool Down 

1.) Foam Roll For 5min 

2.) 5min Stretching Problem Areas 

 

  • – – – – – – – – – – – – – – – 

 

Wednesday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart

10 Band Row

10 Cuff Isolation 

+

3 Rounds 

10cal Row 

10 Lunges 

10 Squats 

 

Warm-UP

Game!! 

 

Strength

A.) Snatch Drills 

 

B.) Snatch 

1rep OTMx10 

 

WOD

For Time – 14min Cap 

15-12-9-6

Deadlift @ 315/205

Chest To Bar Pull-Ups 

Deficit Handstand Push-Ups @ 5” (2x45lb plates) 

 

Cool Down 

1.) 5min Row – Moderate 

2.) 2min Pike Stretch 

3.) Roll hamstrings and glutes 

 

  • – – – – – – – – – – – – – – – 

 

Thursday 

Pre Warm-Up

3 Rounds 

10m Butt Kicks 

10m High Knee 

+

3 Rounds 

10 Sit-Ups 

10 Jump Squats 

 

Warm-UP

Agility 

 

Session #1 

Bike Technique 

 

Session #2 

3 Rounds 

3min Bike 

3min Row 

3min Burpees 

 

Session #3

MOBILITY 

 

Cool Down 

MOBILITY! 

 

  • – – – – – – – – – – – – – – – 

 

Friday 

All Classes, all day, we will be tackling whatever 19.1 is! This is the first week of The Open and it’s going to be so much fun! 

We will have plenty of scaling options and it will be a blast! Show up for whatever is in store, we will all find out on Thursday night at 8pm for what we are doing on Friday. 

See the announcement on Thursday night at 8pm here: 

https://games.crossfit.com 

 

  • – – – – – – – – – – – – – – – 

 

Saturday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart

10 Band Row 

10 Cuff Isolation 

+

30cal HARD On Ski Erg 

 

Warm-UP

Dynamic 

Movement Prep 

 

Strength

A.) Push Jerk

 

B.) OTMx10

2 Push Jerk 

 

WOD

15min AMRAP 

20 Russian Kettle Bell Swings 

10 Front Rack Lunges Left

10 Front Rack Lunges Right 

8 RDL Left

8 RDL Right 

 

Cool Down 

1.) 5min Row – Moderate 

2.) Spend 10min On Problem Areas 

2019-02-17T15:59:38+00:00February 17th, 2019|WOD, WOD Notes|