Benchmark WoD for October 8th, 2018

Group: 3 in 3
Air Squats
3-5 Pull-ups (any way)
Inch worms

MOB: Wrists and shoulders

Strength: 15’ to find a 3RM Thruster

WOD: “Jackie” For Time (Go in heats as necessary)

1000m Row
50 Thrusters (45/35)
30 Pull-ups

Note: Please don’t drop any empty bars or those that don’t have the rubber plates on them!

MOB: Roll Quads and Posterior Chain and Lats

Team WoD for October 6th, 2018

Group Warm-up
Coach’s choice!

Daily WoD
AMRAP 18: SKI/SITUPS/AIR SQUATS
In teams of 3, each member starts at a station. Everyone rotates once everyone has finished their movement.

8/6cal Ski Erg a/b 6/4
10 Sit-ups a/b) 5 Sit -ups
10 Air Squats a/b) 8 Air squats

Score = total rounds (everyone finishes all movements in the round) + reps

Mobility
Roll Quads / Lats
Stretch Abs

WoD for October 5th, 2018

Group Warm-up
3 in 3
Handstand Hold
In Place lung
Jumping Jacks

Daily WoD
AMRAP 12: DU/HSPU/LUNGE
30 DUs a/b) 90 Singles
Rd x 2 4″ Deficit HSPU a) Standard HSPU b) work with your coach to find a suitable scale (box, downward dog, etc…)
20 Alternating In-place Lunge (L+R=2)

So Round 1, do 2 HSPU. Round 2, do 4. The other movements stay constant.

Cash Out
20 Dragon Sit-ups w/partner. Facing each other, but on long mat away from each other, “toss” (with a bounce is recommended) a light’ish medball between each other as you do sit ups. Each partner should do 20 weighted Dragon sit-ups

Mobility
Lax Shoulders
Roll Posterior
Lax Glutes

WoD for October 4th, 2018

Group Warm-up
4 min assault bike + row (easy pace)
THEN
3 rounds of:
20m OH db carry
15 kb swings
10 burpees

*Spend at least 10 mins
stretching and mobilizing

Daily WoD
AMRAP 15 AAB/PULL-UP/AIR SQUAT
15/12cal AAB a) 12/10cal b) 10/8cal
10 Pull-ups a/b) Aided
20 Air Squats

Mobility
Roll Quads / Lats

Benchmark WoD for October 3rd, 2018

Strength
BENCH PRESS
15’ to Find 1RM Bench Press

Daily WoD
5 RFT HPC / HRPUS
10 Hang Power Cleans (135/95) a) 115/80 b) 95/65
15 Hand Release Push Ups

Coach’s Notes
This going to induce soreness in your traps (the muscles between your neck and shoulders). Think of it as a good sore. And traps are the new abs, anyway.

Mobility
Roll Posterior Chain (big time)
Mash Traps
Lax Pecs

Benchmark WoD for October 1st, 2018

Group: Set up stations as necessary. Back Squats start at 15 minutes past the start of class.

Strength: “CrossFit Total”

15’ To Find 1RM Back Squat
10’ To Find 1RM Strict Shoulder Press
15’ To Find 1RM Deadlift

Score = Total of All 3 Lifts

MOB: Roll Posterior Chain / Quads / Lax Shoulders

Coach’s Tip: Don’t spend great amounts of time at lower weighted lifts with lots of extra reps. Do some reps and then add more weight. When you get to 70% of your current 1RM, starting doing single reps. Try to get to your previous 1RM with 2 minutes to spare in the session.