Vigor CrossFit WODs 9/7-9/12

Day 1

M Sept 7

LABOR DAY

Day 2

Tu Sept 8

Day 3

W Sept 9

Day 4

Th Sept 10

Day 5

F Sept 11

Day 6

Sat Sep 12

Warm Up:

General warm up WOD specific

Warm Up:

30 total w/ partner:

Wall ball

Chest pass

Slam pass

Squat thrust

 

Warm Up:

Tabata

Alternate sit ups & air squats

-10 leg swings front/back and side/side

-calf&Achilles stretch w/ heel of foot hanging off edge of box

Warm Up:

5 min Amrap:

10 single arm KB swing

10 S.A. thrusters

10 high pulls

10 tricep ext

 

(single arm moves are 5 right/ 5 left… use light KB for whole warmup)

Warm Up:

40 squats

35 step ups

30 push ups

25 j.jacks

20 jumping pull ups

-rest20 sec between each move

 

-pvc pass throughs and OHS to prepare for snatch

Warm Up:

Movement specific/coach’s choice

Hot Shot 19 Memorial WOD:

In memory of the 19 members of the Granite Mountain Hotshots firefighting team, who tragically lost their lives while fighting a fire in Yarnell, AZ.

Conditioning

6 rounds w/ partner

Partner A runs 1 lap around gym while Partner B does 12 box jump up-and-overs

= 1 round

(each person ends up doing 3 laps and 3x box jumping) If a rest is needed, both teammates must rest to

gether

Strength/Skill

Deadlift

@ 50%

5 x 10

 

 

Strength/Skill

10-15min

Max Box Jump height

Warm up w/:

10 jumps on every size box, starting at 6”.

10 Single leg jumps each leg, 6” only

Then, give time to est. highest box jump! Stack plates to make higher, DO NOT STACK BOXES!-SCARY!

Strength/Skill

Snatch Complex @ 45-50%

(hold onto bar for all 3 moves=1)

Squat snach+ hang power snatch+ snatch balance

 

Warm up plenty, then, 1 EMOM for 10 min. Focus is on form not speed.

WOD

9/11 Memorial

1 Round

11 box jumps (30/24”)

11 thrusters (125/95) (125 pounds =125 deaths at The Pentagon)

11 burpee to chest to bar pull ups

11 squat cleans (175/125) (175 pounds= AA Flight #175, south tower)

11 hand stand push ups

11 kb swings (32k/24k)

11 toes to bars

11 deadlifts (165/125lb) (77k = Flight 77)

11 push jerks 24/16kg kb in both hands (50kg=110 pounds = number of floors in each tower)

 

*Run 1 lap to start, in between each movement, & to end. Total # of meters is approx. 2001.

 

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