"Every 10 Minutes for 50 Minutes"

WARM-UP:

*Active Stretch

*400m Run/ Row

*5 x DB Inchworm + Push-Up (in place w/ DB’s in hands)

*5 x Power Snatch (light load barbell)

*5 x Overhead Squat (light load barbell)

*20 x Handstand Shoulder Tap (sub: Plank Windmill)

-then:

*Self-Directed WOD-Specific Warm-Up (i.e. work up to WOD weight for Snatch, hit M-Ups, etc.)

—————————

Major Overhaul of CrossFit Invictus Comp WOD from 9.6.2014 -

1 Round Every 10 Min for 50 Min (5 rounds):

6 Snatch (c: 135/95, p: 115/75, f: 95/65)

500m Row

400m Run

3 Rings Muscle-Up (sub: 3 rounds of 5 Ring Row + 5 Ring Dip)

2 Dumbbell Wall Walk (c: 25’s/20’s, p: 20’s/15’s, f: unweighted)(w/ a DB in each hand)

    *If Round Complete sub-8:00 Mark: Hold Elbow Plank until 8:00 mark

-want at least 2 min rest/ round; adjust reps/ weights/ distances as needed to finish at or sub-8:00 mark each round.

*SCORE = 

a) Did you successfully complete the assignment?  Did you Rx it? 

b) Total Time Spent in Plank Hold over 5 rounds (use phone stopwatch app to keep a running tally)(it’s OK to have a 0:00 score here)

"The Kraken 3.0" + "The Kraken 4.0"

*NOTE: "The Kraken" is a famous benchmark CrossFit WOD (17 min. time cap to complete same rep/ set scheme as below w/ different movements).  Recently, there was a CrossFit competition in Ventura County which had the competitors doing a remodeled version of "The Kraken," which they titled "The Kraken 2.0" and gave a 19 min. time cap.  I followed that idea and made two more alternative versions of this famous WOD.  See below for the fun we had today in my Conditioning class:)

EQUIP: Slam Ball (30/20), Box (c: 30/24, p/f: 24/20), Bar (95/65), KB (53/35), Pull-Up Bar

WARM-UP:

*Active Stretch

*400m Run/ Row

*10 ea. x Air Squat, Push-Up, Pull-Up, KB Swing

*5 ea. x Power Clean, Push Jerk, Back Squat

————————

WOD 1:

"The Kraken 4.0" (25 min. time cap):

5 Rounds -

5 Bear Complex (95/65)

5 Burpee Pull-Up

4 Rounds -

7 Box Over Jump (c: 30”/24,” p/f: 24”/20”)

7 HSPU (c: Strict)

3 Rounds -

10 Front Rack Step-Up (20”)(mod: Back Rack)(95/65)

10 1-Leg Deadlift (95/65)

2 Rounds -

15 KB Sumo Deadlift High Pull (53/35)

15 KB Thruster (53/35)

1 Round -

30 Back Squat Jump (95/65)

———————————-

WOD 2:

"The Kraken 3.0" (30 min. time cap) -

5 Rounds -

5 ea. alt. OH Lunge (95/65)

5 Pull-Over (sub1: 5 Skin-the-Cat; sub2: 5 ea. Barbell Windshield Wiper)

4 Rounds -

7 Hang Power Snatch (95/65)

7 ea. alt. Hanging Hip Touch (https://www.youtube.com/watch?v=SJ3WqnnyvcQ)

3 Rounds -

10 KB Snatch (53/35)

10 KB Swing (53/35)

2 Rounds -

15 Backward Ground-2-OH Slam Ball Toss (30/20)

15 “Slurpee” (Slam Ball Burpee)(30/20)

1 Round -

30 (15 ea.) 1-Leg Shoulder-2-Overhead (65/45)(Rx+: 95/65)

Air Force Monster Mash

EQUIP: Rower, Pull-Up Bar, Wall Ball (20/14), Bar (95/65) + Reload (135/95), KB (c: 53/35, p: 35/18)

WARM-UP:

*Active Stretch

*400m Run/ Row

*1-2-3-4-5 Inchworm Push-Up Ladder

*3 ea. (w/ unloaded bar): Thruster, SDHP, Jerk, OHS

*5 ea. Pistol

—————————-

PAT SHERWOOD’S MONDAY MONSTER MASH FOR 8.25.2014 (Modified by Erin) -

Begin at 0:00

For Time -

*100 Wall Ball (20/14)

*100 cal Row

*50 Burpee-Lateral Bar Hop

*50 T2B

Begin at 30:00

“Air Force” For Time -

*20 Thruster (95/65)

*20 SDHP (95/65)

*20 Push Jerk (95/65)

*20 OHS (95/65)

*20 Front Squat (95/65)

EMOM: 4 Burpees (start w/ Burpees on minute 30:00)

Begin at 50:00

For Time -

*21 alt. KB Pistol (c: 53/35, p: 35/18, f: unweighted)

*15 Clean & Jerk (135/95)

*9 Bar Muscle-Up

(Changes I made to Sherwood’s WOD: 1) we did our Burpee-Lateral Hops over the barbell, instead of the rower, for the sake of crowd control; 2) Sherwood offered no lighter load options for the KB Pistol; 3) I assigned Bar Muscle-Ups, instead of Rings M-Ups, because our WOD tomorrow involves a lot of rings work.)

(Kyle's) "GO Workout"

EQUIPMENT: Wall Ball (20/14), Slam Ball (30/20), DB’s (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s), Jump Rope, Wall

WARM-UP:

*10 x Toe-Hold Squat

*100m Run

*10 x Samson Lunge

*100m Run

*10 x Down Dog Heel Raise + 10 x Down Dog Leg Raise

*100m Run

*10 x Elbow-Instep + Rotation

*100m Run

*10 ea. x Golfer Pick Up

“GO:" (50 min. cap)

Every Minute On the Minute (E.M.O.M.): 100m Sprint (mod: 50m Sprint)

*100 x Double-Under (sub: 300 Singles)(Rx+: 200 D-U)

*90 x Air Squat

*80 x DB Plank Row (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s)(sub: Plank Windmill)

*70 x Ball Slam (30/20)

*60 x Wall Ball (20/14)

*50 x alt. Pistol

*40 x Seated DB Press (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s)

*30 x Clapping Push-Up

*20 x Deck Squat (Rx+: Weighted (w/ Slam Ball))

*10 x Wall Walk Burpee

"The Seven" + "The Four" + "The Three" = OUCH!

EQUIP: 2 Bars (c: 135/95, p: 115/75, f: 95/65)(c: 245/165/ p: 225/155, f: 185/135), KB (c: 70/53, p: 53/35, f: 35/26), Rope, Pull-Up Bar, Wall Space for HSPU

WARM-UP:

*Active Stretch

*400m Run/ Row

*10 x Burpee

*10 x Thruster (unloaded bar)

*10 x Deadlift (lightly loaded bar)

*1 min. Handstand Hold

-then:

*Self-directed movement-specific warm-up for WOD (work up to WOD loads)

————————-

WOD 1:

“The Seven” (CrossFit Hero WOD)

7 Rounds for Time -

7 x Handstand Push-Up

7 x Thruster (*c: 135/95, p: 115/75, f: 95/65)

7 x Knees-2-Elbows

7 x Deadlift (*c: 245/165, p: 225/155, f: 185/135)

7 x Burpee

7 x KB Swing (*c: 70/53, p: 53/35, f: 35/26)

7 x Pull-Up

———————

WOD 2:

“The Four”

4 Rounds for Time -

4 ea. x KB Clean & Jerk (c: 70/53, p: 53/35, f: 35/26)

4 x Squat Snatch (c: 135/95, p: 115/75, f: 95/65)

4 ea. x Overhead Lunge (c: 135/95, p: 115/75, f: 95/65)

4 x Bar-Facing Burpee

———————

WOD 3:

“The Three”

3 Rounds for Time -

30’ Handstand Walk (sub: 30 Handstand Shoulder Tap (mod: @ box))(3 Burpee @ ea. break!!)

3 x Curtis P (c: 135/95, p: 115/75, f: 95/65)

3 x Rope Climb

SCORING OPTIONS:

1. 30 min. cap for WOD 1; 15 min. cap for WOD 2; 15 min. cap for WOD 3
2. **Work through all three WODs on your own; two-part score. SCORE = a) Time to Complete “The Seven” and b) Time to Complete all 3 WODs (or, how far did you get before time was called?); 60 min. cap for all WODs.  (We chose this option in class today!)

Hate Is a Very Strong Word...

...and I HATED every second of this workout!!!

WARM-UP:

*Active Stretch

w/ unloaded bar:

*5 x Hang Power Snatch

*5 x OHS

*5 x Bear Complex

-then: work up to WOD weight in each movement below

—————————————-

WOD (46 min.):

4 Rounds For Total Reps -

a) 3 Min. Time Cap:

BUY IN: 250m Row + 10 x Overhead Squat (c: 135/95, p: 95/65, f: 65/45)

Max Reps In Remaining Time: Evil Wheel Clean &Jerk (c: 135/95, p: 95/65, f: 65/45)

~1 min. REST~

b) 3 Min. Time Cap:

BUY IN: 400m Run

Max Reps In Remaining Time: Bear Complex (c: 135/95, p: 95/65, f: 65/45)

~1 min. REST~

c) 3 Min. Time Cap:

BUY IN: 1 Round of “Nate” (2 Muscle-Up + 4 HSPU + 8 KB Swing (70/53))

Max Reps In Remaining Time: Box Jump (24/20)

(M-Up sub: 4 Ring Row + 4 Ring Dip = 1 rep)

~1 Min. REST~

---------

WOD SCORE = (Sum of IRT Reps) - (any Missed Required Reps)

"EMOMania"

EQUIP: Pull-Up Bar (band?), Bar (c: 135/95, p: 95/65, f: 65/45), HSPU Set-Up, KB (c: 70/53, p: 53/35, f: 35/26)

WARM-UP:

*Active Stretch

*400m Run

*5 ea. x Front Squat, Push Press, Thruster (work up to WOD weight)

*5 ea. x Pull-Up, C2B Pull-Up + 2 x Bar Muscle-Up

*1 min. Handstand Hold

——————

WOD:

EMOM for 5 min. -

3 x Burpee Bar Muscle-Up (c)

(p: Burpee-C2B Pull Up, f: Burpee-Pull Up)(OR sub: 3 Burpee + 3 Band-Assisted Bar M-Up)

-1 min. rest-

EMOM for 5 min. -

7 x Handstand Push-Up

-1 min. rest-

EMOM for 5 min. -

9 x Thruster (c: 135/95, p: 95/65, f: 65/45)

-1 min. rest-

EMOM for 5 min. -

12 x Split Squat (6 ea.) (c: 135/95, p: 95/65, f: 65/45)

-1 min. rest-

EMOM for 5 min. -

15 x KB Sumo Deadlift High Pull (c: 70/53, p: 53/35, f: 35/26)

-1 min. rest-

EMOM for 5 min. -

20 x Push-Up

-1 min. rest-

AMRAP for 5 min. -

Burpee

SCORE = a) Did you Rx it? AND b) Total Reps of Burpee