WOD
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iCFTS "THE WHITEBOARD"

Saturday 170624

Metcon

EMOM for 10’

20 KB Swings

Remaining time banded Good morning

2 mins rest

EMOM for 10’

10 Box Jumps

Remaining time Push-ups

2’ Rest

EMOM for 10’

10 Toes-to-bar

Remaining time Doubleunders

 

 

 

WOD Giugno 2016

Wednesday 160601

Baseline: ROM drills

Strength: Thruster – 3-3-2-2-1

Work capacity: For Time:

– 100 Thrusters @ 60-40kg

* EMOM: Perform 5 burpees until thrusters are completed

Thursday 160602

Work Capacity: For time:

 

Buy in: 400m row

10-9-8-7….1 of:

Back Squat @BW

KB Swings @ 24/12kg

Cash Out 400m row

3’ Rest

5-15-5 reps of:

Wall Ball/Slam Ball

Rest 2’

5-15-5 reps of:

Medicine Ball Clean/Med Ball Sit-ups

Rest 2’

Med Ball Step-ups/Med Push-ups

Rest 2’

Med Ball Cleans into Wall Ball/Med Ball Lunges

Mobility and Recovery

 

 

 

Friday 160603

 

Baseline: ROM drills

Skill development: Kettlebell

Work capacity: 4 Rounds for time (pick a weight):

   10 Double KB Clean

   10m Double KB FR Carry

   10 Double KB STOH

   10m Double KB FR Carry

   10 Double KB FR Lunges

   10m Double KB FR Carry

   10 Double KB FR Squat

REST 3 minutes b/t rounds

 

 

 

iCFTS THE WHITEBOARD

 

Saturday 160604

 

Baseline: ROM drills

Work capacity:

1.     3 rounds (not timed) of

15 Back Squat @ 50% of 1RM

15 GHD Hip Extension

2’ rest

 

2.     3 rounds (not timed) of:

15 Bench press @ 50% of 1RM

15 GHD Sit-ups

2’ rest

 

3.     3 rounds (not timed) of:

15 Pull-ups

15 Strict Handstand Push-ups

 

2’ rest

 

4. Endurance : Row 1x800/rest 75sec/1x600/rest 60sec/1x400/rest 45sec/1x200/rest 30sec/4x100/rest 30sec b/t sets

 iCFTS THE WHITEBOARD

 

 

 

 

 

Monday 160606

 

Baseline: ROM drills

Strength: Weighted Pull-ups – 3-3-2-2-1

Work Capacity:

EMOM for 5min:

– 15 GHD sit-up or weighted sit-up

EMOM for 5min:

– 6/4 Muscle ups (scale appropriately)

EMOM for 5min:

– 20/15 calorie row

 Tuesday 160607

 

 

 

 

Baseline: ROM drills

Strength: Bench Press – 3-3-3-3

Work capacity: For Time:

2 Rounds of –

– 30 KB Swings @ 24kg/16kg

– 40 Air Squats

* Rest 1 minute

2 Rounds of –

– 40 Shoulder to Overhead @ 65/45

– 30 KB Squats

* Rest 1 minute

2 Rounds –

– 30 KB Swings

– 40 Air Squats

– 40 Shoulder to Overhead

– 30 KB Squats

 

 

 

Baseline: ROM drills

Strength: Deadlift – 3-3-3-3     

Work capacity: 3 Rounds for time of:

– 20 Burpees

– 400m Run/Row

– 20 Pull-ups

Thursday 160609

 

Baseline: ROM drills

Strength: Front Squat– 3-3-3-3

Work capacity: AMRAP in 15 Minutes of :

-       5 Power Cleans – (80/50kg)

-       20m weighted walking lunges with a 20/10kg plate (anyhow)

-       KB Swing @ 24/12 kg

Friday 160610

 

Baseline: ROM drills

Skill development: Doubleunders

Work Capacity:

Buy in: 1200m row

EMOM for 18 minutes of:

1st min 40 DU or 80 SU

2nd min 20 Toes-to-bar

3rd minutes 25 Wall Ball

Cash out: 800m row

Saturday 160611

 

Gymnastics Warm up

10 Shoulder Dislocates

10 Hollow Rocks 

10 Alternating Toe Touches

5 Burpees

5 -V up, Candestick lower downs.

Work Capacity: For time:

100 Wall Ball Shots – if you stop, penalty 13 Burpees

Strength accessories:

DB Complex Builder:

You pick the weight:

Superset:

5 DB Bench Press

5 DB Bench Press Elbows in

5 DB Rows

5 DB Flys5 DB Single DB Overhead Ext.

Monday 160613

 

Baseline: Rom drills

Gymnastics Skills development Benchmark:

– Max Rep Set of C2B Pull-ups

Work Capacity: For Time:

– 20 Clean & Jerk (60/40)

- 20 Snatch (60/40)

Tuesday 160614

 

Baseline: ROM Drills

Strength: Back Squat – Build up to a new PR! Time cap 15 min.

Work Capacity: 10 Rounds for Time:

      10 DB Thrusters @ 45/25lbs

      10 Push-ups

Wednesday 160615

 

Baseline: ROM drills

Strength: Sumo Deadlift:3-3-3-3-3

Work Caapcity: Fight Gone Bad

Three rounds of:

Wall-ball, 10kg ball, 3m target (Reps)

Sumo deadlift high-pull, 34 kg (Reps)

Box Jump, 50cm box (Reps)

Push-press, 34kg (Reps)

Row (Calories)


Thursday 160616

 

Baseline: ROM drills

Skill Development: Doubleunders

Work Capacity: AMRAP in 20 Minutes:

– 50 Double Unders

– 100m One Arm Farmers Carry @ 30/20kg DB’s

      200m Run

Friday 160616

 

Baseline: ROM drills

Strength: Shoulder Press – Build up to a new PR!

Work Capacity: EMOM for 12 Minutes:

– 3 Front Squats @ 102/70kg

      AMRAP Muscle-up for the remaining minute

Scale movement as needed.

 

 

 

iCFTS THE WHITEBOARD

 

Saturday 160618

 

Work capacity:

 

10-9-8 reps for time of:

Pull-ups

Dumbbell Clusters 20/12kg

 

2 Rounds for time of:

25 Deadlifts 100/70kg

20m Inchwarm

15 Handstand Push-ups

 

27-18-9 reps for time of:

Calories, Row

Kettlebell Swing 24/12kg

 

*Rest 5 minutes between workouts

 

 

 

Monday 160620

 

Baseline: Rom drills

Work capacity: For time:

400m run

Fran 34/24kg

400m run

Fran 34/24kg

400m run

 Tuesday 160621

 

 

 

 

Baseline: ROM Drills

Strength: Overhead Squat

5-5-5-5-5

Work Capacity:

3 Rounds for time:

20 Knees-to-elbows

20 Overhead Squats 50/36kg

 

 

 

CROSSFIT LINCHPIN TEST 2 (mer 22)

3 Rounds for time of:

   5 Ring Muscle-ups

   10 Squat Cleans 135/95

   20 box jumps 24"/20"

 

 

 

Thursday 160623

Baseline: ROM drills

Work Capacity: “Jackie”

For time:

1000m Row

50 Thrusters 45

30 Pull-ups

Friday 160624

 

Baseline: ROM drills

Work Capacity: 3 Rounds for time of:

21 Wall balls 10/6kg

14 Handstand Push-ups

7 Deadlifts 140/90

Saturday 160625

Baseline: ROM Drills

work Capacity: 10RFT of:

200m row

5 Burpees

10 Air Squats

15 KB Swings 24/16kg 

 

 

 

CFTS Test 4

 

Monday 160627

 

Baseline: Rom drills

Work capacity: 2 Rounds for time of:

18 Calorie Row

15 Thrusters 44/30 kg

12 Chest-to-bar Pull-ups

 

 

 

Tuesday 160628

 

Baseline: ROM Drills

Strength: Power Clean - 2-2-2-2-2

Work capacity: For time:

400m Run

15 Power Clean 84/60kg

400m Run

12 Power Clean 84/60kg

400m Run

9 Power Clean 84/60kg

 CFTS Test 5

 

 

 

 

Wednesday 160629

 

Baseline: ROM drills

Work Caapcity: For time:

20 Back Squats 102/70kg

2 mile run

20 Back Squats 102/70kg

*Use a rack

 

 

 

Thursday 160630

 

Baseline: ROM drills – Burgener Warm-up

Work Capacity: “Bergeron Beep Test” – EMOM for as long as possible:

7 Thruster 34/24kg

7 C2B Pull-ups

7 Burpees

 CFTS Test 6

 

 

 

 

Friday 160701

 

Baseline: ROM drills

Work Capacity: 4 Rounds for time of:

21 Wallballs 10/6kg

18 Pull-ups

15 KettleBell Swings 24/16kg

12 Handstand Push-ups