February 16-21 WODs

MONDAY, February 16
TEST WEEK! All this week, we’ll be testing one rep maximums as well as a few of the foundational CrossFit workouts. This will fine tune you right before the Open begins!
Warmup: 500m run, then:
1 minute of max squats
1 minute of max push-ups
1 minute of max sit-ups

Rest 1 minute between each. End with any form of shoulder/hip mobility.

S/T: CrossFit Total
1RM PRESS
1RM BACKSQUAT
1RM DEADLIFT
The time cap for this will be the end of class, so keep an eye on the clock and use your time wisely. Also if you don’t make it though all 3 of the lifts that is also fine. Don’t rush though.

 

TUESDAY, February 17
Warmup: 3 minutes of jump roping. 2 rounds: spiderman crawl down, bear crawl back; 5 KB windmills, each side; 10 goblet squats.

S/T:
1RM Clean and Jerk

WOD: “Helen”
3 rounds
400m run
21 KB swings
12 pull-ups

L1=18/26#; banded or jumping pull-ups
L2=35/26#; jumping pull-ups
Rx=53/35#
COMP=70/44# RKB; chest-to-bar

 

WEDNESDAY, February 18
Warmup: Athlete’s choice of cardio for 5 Min (Run, Rope, Ride, Row)

 Then 2 Rounds 

30 sec Handstand hold

15 Squats

15 Back Ext 

15 Scap Pull Up 

S/T:
1RM Push Press

WOD: “Fran”
21-15-9
Thrusters and Pull Ups

L1=45/25#; jumping or banded pull-ups
L2=65/45#; jumping pull-ups
Rx=95/65#
COMP=115/85#; chest-to-bar

 

THURSDAY, February 19
Warmup: 400m row/run sprint. 2 rounds of 10 squats, 10 lunges, 10 ring rows, 10 sit-ups then work on wrist mobility with the pipe rollers.

S/T: 15 Min to complete
2 Min ME Push Up
2 Min ME Double Unders
2 Min ME Sit Ups
2 Min ME Squats
ME Pull Ups

Rest between moments as needed.

WOD1: “Burping Sumo”
21-15-9
Sumo deadlift high pull
Burpees

L1=45/25#
L2=65/45#
Rx=95/65#
COMP=115/85#

WOD2: “Annie”
50-40-30-20-10
Double Unders
Sit-ups

 

FRIDAY, February 20
Warmup: Run/Row/Ride/Rope 3 min then
Group Bergener Snatch WarmUp/Progression

S/T:
1RM Snatch or Overhead Squat

WOD: “Isabel”
30 snatches

L1= Scale based on S/T weight
L2= Scale based on S/T weight
Rx=135/95#
COMP=155/115#

Rest 5 minutes, then

“Grace”
30 clean and jerks

 

SATURDAY, February 21
Warmup: 400m run then, at own pace, “Mini-Fran” with a PVC or 15# bar:
15-9-3
Thrusters
Pull-ups

S/T
500m Row Time Trial (max effort)d
or
400m Run Time Trial

WOD: “CINDY”
20 Min AMRAP
5 Pull Ups
10 Push Ups
15 Squats