Vigor CrossFit WODs 10/5-10/10 2015

10/5
Warm-up:

10 minute time cap
-1 lap run
30 Jump Squats
-20 shoulder tap push-ups
-10 med-ball clean wall-balls
-Side lunges and leg swings with remaining time

Strength:

Approx. 22-24 minutes

Clean & Jerk

Warm-up to 85% of your 1RM Clean & Jerk.

Then every 75 seconds for 10 rounds, 1 C&J @ 85-90%.

Please allow athletes approx. 10-12 minutes to warm-up to 85-90%.

***This is supposed to be heavy***

WOD:

5 RFT

10 front rack alternating lunges
10 push press
20 double-unders

(135/95, 115/75, 95/55)

20 min time cap

TUESDAY 10/6/2015

Warm-up:

12 minute time cap

3 rounds:

50 jump rope singles
10 KB SDHP
15 banded good mornings
10 meter bear crawl
10 meter inch worm

Strength:

Approx. 20 minutes

Deadlift

Warm-up to 50% of 1RM then:

50 reps @ 50% in as few rounds as possible.

WOD:

16 Min Partner AMRAP

Partner A:
1 lap

Partner B:
5 deadlift (225/155, 205/135, 185/115)
7 KB Swings (32/24)
5 TTB

***One partner runs 1 lap while other completes 1 round of movements. Switch once both complete their part***

10/7
Warm-up: Approx. 10 minutes

1/2 lap

Line Work – Focus on warming up the legs and opening the lungs

· High knees
· Butt kicks
· Carioca
· Side lunges
· Lunge walk/Hamstring stretch
· 7 step sprints (2-3 times)
· Traveling burpees
· Bear crawl/inch worms
· Etc…whatever the coach thinks is necessary

Strength/Skill: Approx. 7 – 15 minutes

1 mile timed run

· Start outside the big garage door, run down Encrete to Kettering Blvd and take a right. Run down to Hoyle and take a right on the service road. Follow around back to Encrete and run to the Vigor front entrance drive. Finish with 1 ½ laps around the building, ending at the back garage door.

· Keep track of times. This will be retested.

· This shouldn’t take anyone longer than 15 minutes.

WOD 1:

8 minute partner AMRAP

· 5 hang cleans (115/75, 95/65)
· 7 KB SDLHP (32/24)
· 5 burpees

WOD 2: Approx. 15 minutes

Coach led mobility

Pick 5-6 different mobility exercises and spend approx. 2 minutes on each one.

Thursday 10/8/2015

Warm-up: 10-12 min

2 min jump rope

3 rounds
10 PVC pass thru
10 PVC twirl things
10 PVC behind back rack presses
10 PVC OHS
10 push-ups

Strength: 15-18min

Bench Press (using benches or sandbags)

Warm-up to 70% of 1RM then….

5×5 @ 70%

WOD: 25 min time cap

21-18-15-12-9-6-3

Squats
Pull-ups
Sit-ups
Push-ups

This is to be completed by performing all 21 of each movement at a time, and then all 18, then all 15, etc..

Friday:
Warm-up:

Line work – focus on warming up back, hips and shoulders

Strength:

Back Squat

Warm-up to 50% then…

5 x 10 @ 50%

WOD:

“Nancy”

5 RFT
400 meter run (1 1/2 lap)
15 OHS (95/65)

Saturday 10/10
25 min Partner AMRAP
11 C2B pull up
2 DL 315/225
10 HSPU

Leave a Reply

Your email address will not be published. Required fields are marked *