Vigor CrossFit WODs 8/24-8/29

Monday (24) Tuesday (25) Wednesday (26) Thursday (27) Friday (28) Saturday (29)
Warm-Up:

2 Minutes Singles

20 Banded Face Pulls

20 Low Box Jumps

 

Warm-Up:

Run 1 Lap

Lunges (3 Lengths of the Floor)

Warm-Up:

Run 1 Lap

1 Minute Shoulder Work:

:15 Forward Rotation

:15 Backward Rotation

:15 Forward Rotation

:15 Backward Rotation

PVC Pass Throughs

Warm-Up:

Run 1 Lap

10 Turkish Get-Ups (5 per side)

 

Warm-Up:

Run 1 Lap

Lunges:

-Regular

-Spider

-Regular

-Spider

Banded Lat Stretch/Holds

Warm-Up:

Run 1 Lap

PVC Pass Throughs

30 Second Handstand Hold

Strength/Skill:

Heavy

 

Hang Power Clean:

Work up to 1RM

8, 5, 5, 3, 3, 1

Strength/Skill:

Medium

 

Back Squat:

Warm up to 70% of 1RM, then 5×10@70%

Strength/Skill:

 

 

Pull-Ups/

Kipping & Butterfly

 

10 Min. EMOM:

Odd – 15 Pull-Ups (any style)

Even – 15 PVC-OHS

 

Strength/Skill:

Medium

 

Bench Press:

Warm up to 70% of 1RM, then 5X10@70%

(Use Sandbags and Benches with Racks.)

Strength/Skill:

Heavy

 

Front Squat (with 5 second pause at bottom position)- Work up to 1RM:

8, 5, 5, 5, 3, 3, 1

 

(This is going to be tough. Focus on getting athletes to hold correct position.)

 

Met-Con:

Partner/Team:

Partner “Bradshaw”-ish

Partner switch after each round

16 Rounds:

3 HSPU

6 Deadlift (225/155)

12 Pull-Ups

24 DU/72 Singles

 

Met-Con:

Tabata 1:

KB Swings (24/16)

(Rest 2 Minutes)

Tabata 2:

Sit-Ups

(Rest 2 Minutes)

Tabata 3:

Push Press (45/35)

 

Met-Con:

W/Partner (one partner working at a time)

Chipper

50 Box Jumps

50 Ball Slams

50 Dips (ring/box)

50 K2E

50 Walking Lunges

50 DU

Met-Con:

8 Minute AMRAP: 8 Thrusters (95/65) 15 Hand-release push-ups 20 Sit-ups

 

Met-Con:

Teams of 3:

Wall Balls

KB Swings (32/24)

C2B

(Start at 2 reps of each exercise and increase by 2 reps each round until you reach 14 minutes)

Met-Con:

3Rds:

Run 1 Lap

20 Push Ups

20 G2OH w/Plate (45/35)

Bonus:

50 Push Ups

30 KB Shrugs

Bonus:

Hip Flexor Stretch (hold for 2 minutes per side)

Bonus:

Foam Roller

Bonus:

100 KB Side Bends

Bonus:

100 Banded Good Mornings

Bonus:

Drink a beverage.

 

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