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El Dorado Hills CrossFit WOD 06/26/2017

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El Dorado Hills CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Partner Up:

A) Timer

B) Performs movement until A is done

A) Row 200m + 10 Burpees

B) Air Squats

A) 10-15 Ring Rows Into 7-10 Push Up + Pike

B) Candlesticks

A) 10-15 Jumping Pull Ups + 2-3 Wall Climbs

B) Rolling Pistols – Candlestick with one leg.

Warm-up (No Measure)

Mobility Groups

1 min on each side per exercise

A) Bands

B) Myofacial release

Round 1

A) Banded ankle distraction

B) Foam roll lats: Start with roller halfway down ribcage on side of body, work your way up in 1” increments, rolling side to side.

Round 2

A) Banded shoulder distraction : Two poses.

B) Foam roll hip: Start with roller in your hip crease, work your way side to side.

Workout Prep

Warm-up (No Measure)

Movement Prep

3 HSPU negatives — Slowly lower self to tripod, come off the wall, kick up again.

3 Strict pullups — Scale to 3 jumping + negative pull up.

3 Rolling pistols — Scale 5 split squat (each leg).

5 Kipping HSPU practice — Decrease ROM to a small pad if needed, or stay with negatives.

5 Kipping pullups

5 Pistols — Scale 5 light DB split squat (each leg).

Perform one full round of movements — DBs find workout weight for split squat.

Metcon

Metcon (AMRAP – Rounds and Reps)

5 HSPU

10 Pistols (alt)

15 Pullups

AMRAP 20min

FITNESS

5 Press

10 Split Squats

15 Jumping Pullups

AMRAP 20min

Core Circuit

16 Plank rows

16 Double leg raises

then without heals touching the ground

16 Alternating leg lowers

06/24/2017 El Dorado Hills CrossFit WOD

By: 0

El Dorado Hills CrossFit – CrossFit

Warm-up

Dynamic 1 (No Measure)

400m Run/Row

Lunge Twists

Knee to Chest

High Kicks

Hip Stretch Twist

Inch Worm Pushups

Lateral Speed Skaters

High Skips

Lateral Jumping Jacks

Lateral Arm Crosses

High Knees

Butt Kickers

Karaoke

Backpedal to Sprint

Warm-up (No Measure)

Banded leg stretches

Back bridges (5 x up/downs)

Over the foam roller stretch with PVC

Quad pose

Metcon

Metcon (Time)

21-15-9

V-Ups

KB Swings (24/16kg)

21-15-9

Situps

Hang Power Snatch (95/65lbs)

21-15-9

Goblet Squats

Deadlift (95/65lbs)

21-15-9

Pushups

Power Cleans

Partner 1 Does 21 Reps

Partner 2 Does 21 Reps

Partner 1 Does 15 Reps

Partner 2 Does 15 Reps

Partner 1 Does 9 Reps

Partner 2 Does 9 Reps

Then move onto the next 21-15-9

06/23/2017 El Dorado Hills CrossFit WOD

By: 0

El Dorado Hills CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Play ‘deck of card’ game to warmup.

Spades = Pushups

Hearts = Jumping jacks

Diamonds = Air squats

Clubs = Situps

Joker = 200m run

* The number on the card = how many reps they do

* Face cards = 10 reps

Workout Prep

Warm-up (No Measure)

Prep for Workout

5 Thrusters

3 Rounds

* Take 3 sets to get to their working weight.

* Perform the last set at their working weight.

* Prep as needed for the workout.

Metcon

Metcon (Time)

Rx and Beyond Rx

100 Thrusters (135/95lbs)

EMOM Perform 5 Burpees👹

Fitness

70 Thrusters

EMOM Perform 3 Burpees

Core Circuit

21-15-9

Flutter kicks

Hollow rocks

Superman circles

Group Mobility

Hold each stretch for 1 minute

Couch stretch

Banded shoulder stretch

Calf smash on barbell

06/22/2017 El Dorado Hills CrossFit WOD

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El Dorado Hills CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Partner Warmup

10 +/- Distracted wheelbarrows + wheelbarrow walks (50m)

10 +/- Leg throws

10 +/- Wall squat med ball toss (While one partner holds a wall squat, the other partner lies facing them with a med ball, performs a sit up to toss to their partner.)

2 Rounds

* Reps are per person.

(10min) Assault Bike Prep — In Partners

5 x 30sec Sprint – 30sec Rest (they rest while their partner works)

* These should be done at 100% intensity.

Workout Prep

Warm-up (No Measure)

Prep for the Workout — As a Group, Perform:

10 Walking half handstands

Then, with a light plate (2.5-5lbs) perform:

In a lunge position, hold 30sec single arm overhead hold — 15sec each side

In a lunge position, hold 30sec single arm iron cross — 15sec each side

30sec Handstand hold

Then, with their workout weight, perform:

30sec Single arm iron cross — 15sec each side

15sec Nerve flossing

Rest

15sec Double arm iron cross

15sec Nerve flossing

Rest

30sec Handstand hold

* Prep as needed for the workout.

Metcon

Metcon (AMRAP – Reps)

1min Assault Bike

30sec Rest

45sec Handstand Hold

15sec Rest

1min Assault Bike

30sec Rest

45sec Iron Cross Hold

15sec Rest

3 Rounds

WARM DOWN

Perform a single leg KB groin stretch for 1-2min each side. (Use a plate rested on one leg at a time.)

Then, for roughly 10 reps each, perform some ‘lazy’ situp to straddle stretches.

Core Circuit

3 rounds

12 windshield wipers

12 each leg floor bridge

12 bicycles

06/21/2017 El Dorado Hills CrossFit WOD

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El Dorado Hills CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Monostructural Warmup
400m Row/Ride — chill pace


100m Run — talking pace


300m Row/Ride — men 2:10 pace or less, women 2:20 pace or less (500m pace)


200m Run — still talking, but bigger pauses between sentences


200m Row/Ride— moderate pace


300m Run — at their 400m effort pace


100m Row/Ride — at their 200m effort pace


400m Run — at their 400m effort pace

Posterior Chain

rep
 In partners:
3 x 6 Glute ham raises each

Workout Prep

Warm-up (No Measure)

Review Deadlift


With a PVC


Jefferson stretch


Deadlift reps — as many as needed

Prep Deadlift and Dip


10 Deadlift with an empty barbell


5 On the spot inchworms + 1 pushup in between


8 Deadlifts


5 Jump to top of dip + pause for 2sec at the top


6 Deadlifts


5 Dips — strict


5 Deadlifts


5 Dips — strict with load


*Add load on the deadlifts each set.

Weightlifting

Metcon (Weight)

Deadlift

5 – 5 – 5

Dip

5 – 5 – 5

Metcon

Metcon (Time)

500m Row

400m Run

30 Deadlifts at 70% of their heaviest set of 5

06/20/2017 El Dorado Hills CrossFit WOD

By: 0

El Dorado Hills CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

(10min) Warmup

5min AMRAP Cindy — 5 jumping pullups + 10 pushups + 15 squats

* Scale reps as needed to 4 jumping pullups + 8 pushups + 12 squats.

* should do this with moderate – high intensity. It will feel pretty windy, that is ok.

Then, only AFTER youre done, take 1 round off and perform that same amount in 4min. Who can do it?

Midline Accessory Work

Alternating Tabata

20sec V-up + 10sec rest in top position

20sec Floor back extensions + 10sec rest superman

5 total Rounds (5 each movement)

Workout Prep

Warm-up (No Measure)

(5-10min) Review DB Front Squat and Hang Power Clean

As a group, review the following with as many reps as needed to have them moving well:

Air squats

DB front squats (use light set of dumbbells)

Hang power clean with empty barbell

(10min) Prep for the Workout

As a group:

30sec Hang on pullup bar and twist body around a little to stretch

Rest

30sec Kipping swings. Start with small swings then start doing bigger swings by pulling down on the bar.

Rest

30sec Strict toes to bar OR attempts

Rest

30sec Kipping toes to bar

* The time is just a rough estimate of how long we want them to be up there, you don’t need to be strict on it.

Then, perform:

6 Hang power clean

6 DB front squats

6 Hang power clean

6 DB front squats

6 Hang power clean

* Use their working weight on the last set of front squats and hang power clean.

* Prep as needed for the workout.

Metcon

Metcon (Time)

6 Toes to Bar

6 DB Front Squats 30/20 (45/35)

5 Rounds

Rest 3min

6 Toes to Bar

6 Hang Power Clean 155/115 (185/135lbs)

5 Rounds

Fitness

6 Lying Wall Hand to Toes

6 DB Front Squats

4 Rounds

Rest 3min

6 Lying Wall Hand to Toes

5 Hang Power Clean

4 Rounds

Core Circuit

3 rounds

1 minute plank hold

Rest :30 between rounds

06/19/2017 El Dorado Hills CrossFit WOD

By: 0

El Dorado Hills CrossFit – CrossFit

Warm-up

Metcon

Warm-up (No Measure)

Running Warmup

As a group, run 200m.

Then:

Running drills:

– Long lunge with body twist

– High skips

– Fast high knees

– Butt kickers

– Walking pigeon stretch

– Walking on tip toes

– Walking on heels

– Karaoke

Then:

Running prep

4 x 100m ascending sprints

* Start at 60% pace and by the end of the 100m be at roughly 80% pace. So, not an all out sprint.

* Walk back as the rest.

Jumping Prep

With a 45lb plate or low box perform:

5 Fast feet

5 Up and over plate

5 Lateral up and over plate

With workout box height, perform:

6 Step ups

5 Jump up, step down

5 Box jump anyhow

Warm-up (No Measure)

Prep for the Workout

With a med ball, perform:

5 Front squats

5 Jumping front squats

5 x 1 Front squat + 1 wall ball

Then perform:

10 Unbroken wall ball

Rest

10 Unbroken wall ball

Metcon (Time)

Rx and Beyond RXd

400m Run

30 Box Jumps (24/20″)

30 Wall Ball (20/14lbs)

5 Rounds

Fitness

200m Run

20 Box Jumps/Step Ups

20 Wall Ball

5 Rounds

Competitor Training

Metcon (Weight)

Sumo Deadlift

5-5-5-5-5

Bench press

7-7-7-7-7

Bent over barbell row

10-10-10-10-10

– Use the heaviest possible weight on each set. Alternate between movements in a 3 bar rotation.

Core Circuit

3 Rounds

10 Tuck ups immediately into :30 hollow hold

12 Supermans immediately into :30 superman hold

06/17/2017

By: 0

El Dorado Hills CrossFit – CrossFit

Warm-up

Warm-up

Downward Dog Freeze Tag Game

For every 10 athlets playing, one person will be the ‘tagger.’ Every time ‘tagger’ tags someone, that person needs to freeze in a Downward Dog position. Anyone can ‘unfreeze’ them by diving through under them. They are then free to run around again.

Partner Shoulder Mobility and Stability Work

1. While Partner 1 performs 10 wall slides , Partner 2 performs 5 x rounds standing letters with plates drill.

Switch

2. 10 Partner wall slides each

3. 30sec-1min each partner lying arm lifts

4. While Partner 1 holds a light DB overhead for 30sec each side, Partner 2 performs under the body stretch , 30sec each side.

Switch

Metcon

Metcon (Time)

While one partner performs

8 HSPU (Hand Release Pushups)

6 Front Rack Lunge 95/65

4 Push press 95/65

The other partner holds a heaviesh DB hold. They can only work while the person is holding the DB. Switch on completion of 1 round. They both perform 5 rounds each, for a total of 10 rounds.

Then…

6 Burpees

8 Giblet Squats

10 KB Swings

5 Rounds Each

06/16/2017

By: 0

El Dorado Hills CrossFit – CrossFit

Warm-up

Rowing/Barbell Warmup

Row for 2min at an easy – moderate pace.

With an empty barbell, perform 10 good mornings + 10 press.

Row for 2min at a moderate – strong pace (faster than before).

With an empty barbell, perform 10 bent over row + 10 back squats.

Row for 2min OR 500m (whichever one happens first).

Skill practice

Muscle up, Rope Climb Review and Prep

1. 3 Seated to stand rope climb

2. 2 Rope climbs or attempts

3. 5 False grip ring rows

4. 5 Turnovers (just the transition part, no dip yet)

5. 5 Strict ring dips OR negative down to jump up

6. 5 Transitional muscle ups

7. 1-3 Strict muscle ups, attempts or repeat 3 transitions.

Using workout modifications, perform:

1 Muscle up

1 Rope climb

2 Muscle up

2 Rope climb

3 Muscle up

3 Rope climb

Metcon

Metcon (AMRAP – Rounds and Reps)

Rx

250m Row

2 Muscle Up

1 Rope Climb

AMRAP 12min

Rx+

250m Row

2 Strict Muscle Up

1 L-Rope Climb

AMRAP 12min

250m Row

5 Jumping Chest to Bar Pullup

3 Seated Rope Climb

AMRAP 12min

Cool Down

flexi swimmer stretch + bent over hanging from the waist (take a wide stance and rotate the bent over body from one ankle to the ankle.

Core Circuit

21-15-9

High to low plank

Russian twists

06/15/2017

By: 0

El Dorado Hills CrossFit – CrossFit

Warm-up

Get warm and springy!

Obstacle course

Accessory work

7 Back extensions

14 GHD Situps

2-3 Rounds

GHD sub to strict V-Ups (perform a V-Up and pause in the top position for 5sec before coming down).

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

With an empty barbell perform:

2 Hang power snatch + 2 OH squats + 2 hang squat snatch

2-3 rounds

* Add load each round for these complexes.

Then, work up to a heavy starting weight with the following sets:

4 reps

3 reps

2 reps

* Add load each set.

* Do as many sets of 2 reps as it takes after this to find their first working set.

(25min) Perform Workout

* Perform a set of 2 every 5min.

Weightlifting

Hang Snatch (2-2-2-2-2)

Cool Down

Optional Finisher: 25 HSPU Challenge — Perform as fast as possible. Choose your own difficulty version. This shouldn’t take longer than 5min, so make sure to modify it accordingly. Record times so you can compare it to when we repeat. Scale back down to a Max Handstand Hold if needed.

Core Circuit

AMRAP5

5 strict T2B

10 Dead bugs

15 Sit-ups