WOD Program – January 28th – February 2nd 2019 

 

Training Cycle 

“Lean & Mean”

Week 4 In Meso Cycle 

Week 4 Of 4 In Micro Cycle 1 Of 5 

 

Training Notes

1.) We are rocking and rolling this week! This week is GAME ON in prep for The Open to get you used to perfuming at high skill under fatigue and learning a lot of new movements. We will spending time to go over rowing technique, split jerk work, deadlift, and so much more! You are going to progress a ton! 

2.) You have shown great progress in your capacity and last week went great with repeat intervals and meeting the goals that were given in class. 

3.) This week, we will be progressing with your skill. Whether that is advanced like Handstand Walking and muscle-ups or lunges and a jump rope. Either way, we are going to look at your skill and our focus this week will be around progressing your skill and learning new ways to do things. 

4.) That’s it for this week, I could not be happier, let’s continue to execute 🙂 

 

 

Monday 

Pre Warm-Up

3 Rounds With Sling Shot 

5 Lateral Steps 

5 High Knee

5 Squats 

+

2 Rounds

10 KBS

5 Buprees 

 

Warm-Up

Squat Prep 

 

Strength

A.) Front Squat 

3×12 @ 20/15lb less than your 75% 

 

WOD

“Chelsey” 

OTMx 30

5 Pull-Ups 

10 Push-Ups 

15 Air Squat 

 

Cool Down 

1.) 3min Ski erg 

2.) 2min Pike 

3.) Roll lats and t-spine 

 

  • – – – – – – – – – – – – – – 

 

**TEAM WOD Tuesday**

Last Weeks Champions! 

“Under My Dumb Bella-Ella-Ella”

 

Tuesday 

Pre Warm-Up

3 Rounds

10 Lunges

10 Sit-Up

10cal AB

+

3 Rounds 

5 Burpees 

20 Single Under 

30sec Plank 

 

Warm-Up

Skills of each movement 

 

Session #1

11min AMRAP 

30 DU

15 Snatch @ 75/55

10 Thruster @ 75/55

*Leap from frog with your partner 

 

Session #2 

For Time – 18min Cap 

20ft Handstand Walk – Each 

30 Partner Wall Ball Wall Ball @ 20/14

20ft Handstand Walk – Each 

30 DL @ 185/125

20ft Handstand Walk – Each 

30 Hang Power Clean @ 185/125

20ft Handstand Walk – Each 

30 DL

20ft Handstand Walk – Each 

30 Partner Wall Ball 

20ft Handstand Walk – Each 

 

Cool Down 

1.) 5min Row – Moderate 

2.) 3min Pike Stretch 

3.) Roll hamstring and t-spine 

 

  • – – – – – – – – – – – – – – 

 

Wednesday 

Pre Warm-Up

3 Rounds 

10 Lunges 

10 Air Squat 

+

3 Rounds With Sling Shot 

5 Lateral Steps 

5 Forward Steps 

5 Reverse Steps

 

Warm-up

Squat Prep 

 

Strength

A.) Back Squat 

4×4 @ 85-87% 

 

B.) Hang Snatch – From Low Hang 

2 Reps OTM x8 

 

WOD

7 Rounds For Time – 14min Cap 

10 Burpees 

3 Ring Muscle Up 

 

Cool Down 

1.) 3min Ski Erg – HARD!

2.) 3 Rounds 

10 Pass-Through 

30sec Roll T-Spine 

 

  • – – – – – – – – – – – – – – 

 

Thursday 

Pre Warm-Up

3 Rounds 

10m Butt Kicks 

10m High Knee 

10m Side Shuffle 

+

30cal on Ski Erg 

 

Warm-up

Rowing Prep 

Rowing Drills 

 

Session #1 

30min AMRAP 

1,000m Row Interval 

Rest – Prescribed In Class 

 

Session #2 

MOBILITY 

 

Cool Down 

MOBILITY

 

  • – – – – – – – – – – – – – – 

 

Friday 

Pre Warm-Up

3 Rounds 

10 Cuff Isolation 

5 Inchworms 

10 Sit-Ups 

+

2 Rounds 

10 KBS

5 Push-Ups 

 

Warm-Up

Shoulder Prep 

Bench Press Warm-Up 

 

Strength

A.) Bench Press 

5×7

*After each set, perform 15-20reps of hanging scapula retractions 

 

WOD

CrossFit Open 18.2

For Time – 12min Cap 

1-2-3-4-5-6-7-8-9-10

Dumbbell Squat @ 50/35

Bar Facing Burpees 

Additional Score: With any remaining time, establish a 1RM Clean 

 

Cool Down

1.) 5min Row – Moderate 

2.) 2min Ski Erg – HARD

3.) Roll Quads and lats 

 

  • – – – – – – – – – – – – – – 

 

Saturday 

Pre Warm-Up

3 Rounds 

10 Lunges 

10cal Row 

10 Sit-Ups 

+

3 Rounds 

10 Jump Squat

20sec Jump Rope 

 

Warm-up

Dynamic 

 

Strength

A.) Learn Split Jerk 

 

B.) OTMx10 

2 Split Jerk 

 

WOD

5 Rounds For Time – 13min Cap 

20 Kettlebell Swings @ 54/36

15 Push-Ups 

 

Cool Down

1.) 5min Ski Erg

2.) 3 Rounds 

10 Pass-Through

30sec Roll T-Spine 

2019-01-27T16:06:10+00:00January 27th, 2019|WOD, WOD Notes|