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CrossFit Hero WOD: “Roy” – Friday 4-6

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Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8, 2009 in Nimroz Province, Afghanistan, while supporting combat operations.

He is survived by his wife Amy and three children, Michael, Landon, and Olivia.

Warm-up

Dynamic warm up (High knees, bear crawls, lateral shuffles, etc.)

Then 2 Roundsw/ Band

10 Bandy Good Mornings

10 Bandy Pull Aparts

10 Bandy Bent Over Rows

Mobility

Shoulders

Calves

 

WOD(35  minute cap)

“Roy”

5 Rounds

15 Deadlifts (225,155)

20 Box jumps

25 Pull-ups

 

Level 3- 20 Pull-ups

Level 2- 4 Rounds, (185,125)

15 Pull-ups

Level 1- 4 Rounds, (135,95), 10 pull-ups

Extra Work

Squat Clean

3-3-3-3-3

“Zed” & Oly – Thursday 4-5

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Warm-up

2 minutes Max Cals on Bike or Rower

Then 2 Rounds with Kettlebell:

50’ OH Carry (Right Side)

10 Single Arm Thrusters per side

50’ OH Carry (Left Side)

10 Kettlebell Swings

Strength

Push-press

2-2-2-2-2

 

WOD

50/40 Calorie Row

50 Thrusters (95,65)

50 Burpees

50 Kettlebell Swings (2,1.5)

Level 2- 40 reps (75,50), (1.5,1)

Level 1- 30 Reps (65,35), (1,0.75)

 

Olympic Lifting Class **6:00 Only**

10 strict press
10 push press
10 power jerk
10 split jerk

Thoracic stretch
2 rnds
10 squat
10 jump squat
10  sotts press

Snatch
3 second count off the floor to knee +
1 snatch  + 1 low hang power snatch
65%x3
70%x2
75%x2
80%x2
85%x1
75%x1
70%x1
Strength
5×3 Back squat 75%

4 super sets
3 Snatch grip deadlifts 5 sec count 100%
3 seated BJs HIGH
5 back extensions

“Down in a Hole” – Wednesday 4-4

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Warm-up

5 Minutes Bike/Run/Row

EMOM – 4 Burpees

*Athletes: choose 1 modality and stick with it for 5 minutes of work, performing 4 burpees on the minute (including the start of the first minute)

 

Strength

Overhead Squat

3-3-3-3-3

WOD (15 minute cap)

50 Squat Snatches (115,75)

EMOM- 4 Burpees

Level 2 – (95,65)

Level 1 – (75,35), Power Snatches, 3 Burpees

Extra Work

EMOM20

Odd- 15/12 Calorie Bike

Even 1- 10 Front Rack Lunges (135,95)

 Even 2- 10 Pistols

“Garth” – Tuesday 4-3

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Warm-up

400m Run

Then 2 Rounds

9 Scap Push Ups

6 Strict Toes to Bar

3 Pull to Stand

 

 

Skill

Rope Climbs – Bring your protective leg gear!

WOD (28 minutes)

In 8 Minutes

800m Run

In the remaining time

AMRAP

1 Rope Climb

5 Shoulder to Overhead (155,105)

Rest 2 minutes

In 8 Minutes

800m Run

In the remaining time

AMRAP

4 Power Cleans (155,105)

10 Push-ups

Rest 2 minutes

In 8 Minutes

800m Run

In the remaining time

AMRAP

3 Clean and jerks (155,105)

7 Toes to Bar

Level 3- 135,95

Level 2- 115,75

Level 1- 95,55, 600m run, 2 pull to stands

ADV- 185,125

Extra Work

5-4-3-2-1-2-3-4-5

Bar Muscle-ups

100ft Stone carry between rounds (8in total) (135,95)

Too much?

Try 3-2-1-2-3 or 5-4-3-2-1

“Gomer” & Oly – Monday 4-2

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Warm Up

Every :90 seconds for 9 mins:

  1. Row 300/250m
  2. 75 Double Unders

 

 

Strength

Front Squat

5-4-3-2-1

 

WOD

50 Double Unders

40/30 Calorie Row

30 Wallballs

100 Double Unders

30 Wallballs

40/30 Calorie Row

50 Double Unders

 

Level 2- 25/50 Double unders

Level 1- 100/200 singles

ADV – 30lb/20lbWall ball; 100dubs, 200dubs, 100dubs

 

Extra Work

3 rounds for time of:
50 GHD sit-ups
25 strict handstand push-ups

 

Too much blood flow to your head? Scale to 30 GHd’s. HSPUs can be scaled to kipping or a reduced number of strict

 

WOD credit

CrossFit.com

Too much blood flow to your head? Scale to 30 GHd’s

 

Olympic Lifting Class **4:00 Only**

 

“Grumpy” – Saturday 3-31

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Pre-Hab Saturday with Coach Eric! **7:30AM**

Warm-up:
Frogger
Frankenstein
Heel toe
Lateral step with lunge
Worlds greatest stretch
Garbage ball
Mobility:
Banded posterior capsule mob with ER
Banded samson stretch with anterior pull (glute squeeze, ipsilateral reach with contralateral trunk SB)
Banded hamstring stretch
Wall squat
Stability:
Single leg hops x10 (R/L) to start sprint 25’ x 3 ea
SLS med ball toss
Rear leg elevated split squat
Single arm OH walking lunge
Tabata:
Side plank
Low Plank with alt LE lift
Slow mountain climbers
Crab up hold with march
8:30 & 9:30 Class

Warm-up

2 Rounds

:40 Work/:20 Rest & Rotate

  1. Burpees
  2. Box Lateral Up & Overs
  3. Hang from pull up bar (straight arms)
  4. Jumping Squats

WOD
3 Rounds
20 Burpees
20 Sumo Deadlift High Pulls (75,55)
20 Box jumps (24,20)
20 Shoulder to Overhead (75,55)
200m KB Sprint (53/35)

Level 2- (65,45),
Level 1- (45,35), 15 reps, 35/25

Extra Work
EMOM12
Power Clean
Odd only-
1. 3 Reps
2. 2 Reps
3. 2 Reps
4. 1 Rep
5.1 Rep
6. 1 Rep​

“Hierarchy” – Friday 3/30

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Warm-up

6 min AMRAP

12/10 Calorie Row

12 Jumping Lunges

20 Hollow Rocks

Strength

EMOM14

Odd- 3 Box Squats

Even- 6 Pistols (3 each leg)

ADV- Add load to the pistol

 WOD

15 Minute Ascending AMRAP

5-10-15-20-25-30…

Calorie Row

Wallballs

ADV – 30/20 Medball, Assault Bike

 

Extra Work

Snatch @75-80%

EMOM10

Odd- 30s Static hold in the mid-hang

Even- 1 Low Hang Snatch

1 Mid Mid Hang Snatch

Rest 2 Minutes

EMOM8

Odd only- 1 Squat Snatch @90%

“The Dresden” & Oly – Thursday 3-29

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Warm-up

4 Rounds

:20 On/ :10 Off

  1. Double Unders
  2. L-Sit on Rings
  3. Push Ups

 

Accessory

Single Leg Deadlift (Kettlebell)

2 x 10 per side

 

Strength

Deadlift

3-3-2-2-1-1

 

WOD

3 Rounds

60 Double Unders

30 Sit-ups

20 Kettlebell Swings (1.5,1)

10 Ring Dips

 

Level 2- (1,0.75), 30 Double Unders

Level 1-(0.75,1), 120 singles, 30-20-10 Push-ups

ADV – GHDs – 20/15 ring dips per round

 

Olympic Lifting Class **6:00 Only**

Warm up
All in jerk stance
10 strict press
10 push press
10 power jerk
10 split jerk

Thoracic stretch
2 rnds
10 squat
10 jump squat
10 sotts press

Clean
1 deadlift +1 pull + 1 full clean+ 1 jerk
60%x 2
70%x 2
80%x 2
85%x 2
90%x1

Strength
3-3-3-3-3 front squat 3 sec pause at bottom around 75%
5 bent over rows on dashes
Followed by 10 weighted hip thrusts

“Time Trial” – Wednesday 3-28

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Warm-up

Partner Up!

Partner 1-

100m Row Without Straps

100m Row, Legs Only

100m Row, Arms Only

300m Row

 

Partner 2-

Couch Stretch

 

 

Skill

Rowing Efficiency

 

Time Trial

1000m Row

 

Partner WOD

20 Minute AMRAP

5 Thrusters (115,75)

10 Pull-ups

15/12 calorie Row

 

Level 2 – (95,65), 8 Pull-ups, 12/10 calorie row

Level 1 – (75,35), 6 Pull-ups,10/8 calorie row

ADV – 155/105; C2B

 

*One partner works at a time Each round should take you ~2 minutes. If it takes you longer scale the reps/cals/weight

 

*Coaches tip* This is a great workout to try a more challenging variation of the pull up. Feel free to cut the reps in half or less in order to do a more challenging version of your pull-up modification.

 

Extra Work

Push-press

5-3-3-2-2

 

Then

 

30-20-10

GHD Sit-up

100-75-50ft

Handstand Walk

 

Complete the handstand walks after the set of GHDs

“Quick as a Hiccup” – Tuesday 3-27

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Warm-up

Death by Bar Facing Burpees on the :20 seconds

-In first :20 interval, do 1 bar facing burpee. In 2nd round, do 2 bar facing burpees. Continue until you can no longer complete the prescribed number within the :20 window.

 

Strength

EMOM16

Squat Clean and Jerk

Odd Minutes Only

  1. 3 @70%
  2. 2 @75%
  3. 2 @80%
  4. 2 @85%
  5. 1@90%
  6. 1@95%
  7. 1@100%
  8. 1@102%

 

WOD

21-15-9

Hang Power Clean (135,95)

Bar Facing Burpees

 

Level 2- 115,75

Level 1- 95,55

ADV- 155,105

*Coaches Tip* – Unbroken and fast is the goal.

 

Extra Work

12 muscle-ups
Run 800 meters
9 muscle-ups
Run 400 meters
6 muscle-ups

Run 200 meters

 

WOD CREDIT

Crossfit.com